PGF HARD & HEALTHY

Training of medium to high intensity, total body workout character with a significant cardio component, adaptable to all age groups and genders. Combining exercises with and without load, with a special emphasis on clean and properly performed complex movements, we use numerous props from our Crossfit gym to give you the feeling of a complete training. A series of carefully designed "strength" and "cardio" sets will contribute, as the name suggests, to making you feel stronger and healthier over time!

Class duration: 45-50 min. Calorie consumption: 300-550kcal

PGF GLUTE & CORE

Glute & core is a medium to high-intensity workout, designed so that it can be done by beginners as well as those who are more prepared - as the name suggests, the emphasis is on the muscles of the legs, glutes, but also the stomach and lower back. Using a wide selection of existing props and weights, we achieve the desired effect by combining carefully selected exercises. In particular, we would like to point out that regular attendance at this group training, in addition to the obvious visual benefits, contributes to better general posture and the reduction and elimination of pain in the lower back, pelvic region, and improvement of the general condition of the knees - which are all problems caused by insufficient activity. during the working day and the position of the back and other parts of the body for long periods of time.

Class duration: 55 min. Calorie consumption: 250-400kcal

PGF WOMEN'S CLASSIC

Group training of moderate to medium intensity, intended primarily for the female population aged 15-60, also suitable for recovery from injuries or chronic ailments. With a pleasant and motivating atmosphere and music, using small loads and props, sometimes with a slight cardio zone, sets of exercises for the whole body are performed - postural wall, stomach, shoulders, chest, legs and buttocks. Come and see for yourself a great way to end a busy day!

Class duration: 50 min. Calorie consumption: 250-400kcal

PGF HIIT

We present to you our high-intensity interval training, which includes strength exercises (squats, lunges, push-ups, etc.) and cardio exercises (jumps, burpees, ropes, etc.). A work section of appropriate duration is followed by a short rest period. Due to its character, available equipment, adaptability and creativity of our colleague Martina, it is intended for all exercisers - both those who are fitter and those in slightly weaker shape can find themselves in this training and fall in love with it. In a short time, it leads to the burning of a large number of calories, enhances the loss of fat deposits and encourages the increase of muscle mass and the improvement of the work of the cardiovascular system.

Class duration: 45 min. Calorie consumption: 350-600kcal

PGF PUMP

Medium to high intensity training, suitable for all ages and genders and, due to the adaptability of the load, for all levels of physical strength and fitness We simulate exercises performed in the gym using free weights and barbells - guided by the basic principle of (relatively) light weight - high repetitions. This, with appropriate dedication and regularity, eventually leads to a stronger and more shaped body, increased endurance and strengthening of the cardiovascular and musculoskeletal systems. Powerful music, lots of repetitions and a great atmosphere - everything you need for a good evening feeling!

Class duration: 45 min. Calorie consumption: 400-600kcal

PGF CROSSFIT Trening, BURN TO EXCESS

High-intensity training, a combination of weightlifting and cardio sets with elements of gymnastics - a unique and nowadays justifiably popular concept for raising the level of general physical fitness. Using various props in the form of bars, dumbbells, kettlebells, tapes, box benches, etc., with the dosage of weights according to the abilities of the exerciser, in addition to the physical, we also achieve important psychological effects by searching for our own limits and pushing them! What sets our approach to this type of training apart is the commitment and experience of our trainer Aleksandar, the hall specially designed for this type of training and the unique atmosphere of togetherness and cooperation among all who came and are still coming.

Class duration: 55 min. Calorie consumption: 500-800 kcal

PGF TBW Trening

TBW (total body workout) is, as the name suggests, a training that activates all muscle groups - specifically adapted (due to the morning schedule) to the needs and circumstances of our clients who start their days with us! It is a medium-intensity training consisting of dynamic and static exercises, strength exercises, flexibility and functionality. Come and see for yourself a great way to shape your body, increase your endurance level and add to your morning routine what it has been missing.

Class duration: 55 min. Calorie consumption: 250-450 kcal

PGF ZUMBA

Zumba is a high-energy workout that includes movements to Latin and international rhythms instead of the classic, boring counting and repetition of exercises. That is why it is considered one of the most popular trainings in the world. It is fun, joyful and brings numerous benefits to the body. Zumba dance moves strengthen muscle flexibility and increase heart endurance.

Class duration: 55 min. Calorie consumption: 250-500 kcal

PGF GOOD MORNING WORKOUT

Moderate to medium intensity training, primarily intended for the female population of all levels of physical preparation and age, an ideal way to start your day!

All poses are accIt consists of several phases - without and with props, intended for stretching, raising the overall energy of the body and improving balance and flexibility. We pay special attention to correcting and strengthening the spine, flexibility of the hips and strengthening the deep muscles of the trunk. ompanied by detailed explanations of how to do them as correctly as possible and within your current capabilities - classes are designed to include warm-ups, standing and balancing asanas, strength-building positions, torsions, flexions, extensions and inversions.

Many props are included in the training, such as bands, small dumbbells, pilates balls, wooden sticks. The class ends with twisting and stretching positions that are an introduction to relaxation

PGF CARDIO BOX

High-intensity training, which, using the available resources of our Crossfit gym – boxing sacks and other props - aims to improve and raise the physical fitness of every exerciser. The fitness concept of our program (that the goal is not to fight and that it doesn’t require technically highly trained exercisers) and the creative management of training by our colleagues, with regular visits, improve fitness, coordination, endurance and reduce the level of body fat. It is especially worth pointing out that, due to the modern way of life and everything we are exposed to during the day, it has proven excellent in getting rid of any negative energy and stress - if you recognize yourself in all of this, we are waiting for you!

Class duration: 55 min. Calorie consumption: 350-600 kcal

PGF YOGALATES

Moderate to medium intensity training, intended for all exercisers regardless of gender, age or level of physical preparation - as the name suggests, a mix of yoga and pilates. It consists of three main units - various movements and combinations of movements inspired by yoga, then using various available props (balls, wooden poles, bands, dumbbells, etc.) pilates exercises focused primarily on the abdomen, back, shoulders and legs are performed, and the final part of stretching exercises and body coordination. By combining these units, we raise the tone and elasticity of the muscles, improve the general posture of the body. Bearing in mind the modern "sedentary" way of life and its many disadvantages, it has a beneficial effect on all aspects of the general state of health.

Class duration: 55 min. Calorie consumption: 200-300 kcal