Descriptions of CampusSport’s shifts are available on this page. Classes are divided into levels from 1 to 3, depending on how challenging the class is. We encourage you to try different classes and see which suit you. You can apply and exercise in your own level. You can ask the instructor for alternative movements and rest if needed. You can participate in all classes and shifts also after the season has started, you do not need to start going when the season starts.
All the equipment used during the shifts is available in the sports halls. You only need to bring clothes that are suitable for exercising, indoor shoes, a water bottle and a sweat towel. It can be chilly in our sports halls so you can bring a long-sleeved shirt and woolen socks. We play music during most of the classes. You can ask the instructor to adjust the volume, if needed. You can also wear earplugs.
A badminton shift with no instructor. Every player has to make their own booking and confirm it on the touch screen before the shift begins. Confirmation needs to be made at the latest 10 minutes before the shift starts. You can play singles or doubles depending on the amount of the participants. There are three courts available in the shift. There are racquets and shuttlecocks available in the sports hall. The players need to set up the net in the beginning of the shift and take it down at the end of the shift. Do not go to the sports hall before your shift begins.
Level: Ball sports 2. No instructor. The participants have to know the rules. The participants are in charge of starting the game and making sure that everyone gets to play. The participants have to make sure that there is an encouraging atmosphere in the shift and that the tempo of the game remains suitable for intermediate players. The participants who have a lot of experience have to adjust to the level of the shift or move to a level 3 shift.
A badminton and pickleball shift with no instructor. Participants decide among themselves which sport will be played. Every player has to make their own booking and confirm it on the touch screen before the shift begins. Confirmation needs to be made at the latest 10 minutes before the shift starts. You can play singles or doubles depending on the amount of the participants. There are racquets, balls and shuttlecocks available in the sports hall. The players need to set up the net in the beginning of the shift and take it down at the end of the shift.
Level: Ball sports 2. No instructor. The participants have to know the rules. The participants are in charge of starting the game and making sure that everyone gets to play. The participants have to make sure that there is an encouraging atmosphere in the shift and that the tempo of the game remains suitable for intermediate players. The participants who have a lot of experience have to adjust to the level of the shift or move to a level 3 shift.
A badminton and table tennis shift with no instructor. Participants decide among themselves which sport will be played. Every player has to make their own booking and confirm it on the touch screen before the shift begins. Confirmation needs to be made at the latest 10 minutes before the shift starts. You can play singles or doubles depending on the amount of the participants. There are three courts available in the shift. There are racquets, balls and shuttlecocks available in the sports hall. The players need to set up the net or the table in the beginning of the shift and take it down at the end of the shift.
Level: Ball sports 2. No instructor. The participants have to know the rules. The participants are in charge of starting the game and making sure that everyone gets to play. The participants have to make sure that there is an encouraging atmosphere in the shift and that the tempo of the game remains suitable for intermediate players. The participants who have a lot of experience have to adjust to the level of the shift or move to a level 3 shift.
A badminton shift with no instructor. 2-4 people can play in one court and the court needs to be booked in advance. One player makes the booking and writes down the first and last names of all the other players. All the players need to have paid the sports fee. Only the person who has made the booking confirms it at the latest 10 minutes before the shift starts using the touch screen, other players do not use the touch screen. There are racquets and shuttlecocks available in the sports hall. The players need to set up the net in the beginning of the shift and take it down at the end of the shift. Do not go to the sports hall before your shift begins.
Level: Ball sports 2. No instructor. The participants have to know the rules. The participants are in charge of starting the game and making sure that everyone gets to play. The participants have to make sure that there is an encouraging atmosphere in the shift and that the tempo of the game remains suitable for intermediate players. The participants who have a lot of experience have to adjust to the level of the shift or move to a level 3 shift.
A badminton or pickleball shift with no instructor. 2-4 people can play in one court and the court needs to be booked in advance. One player makes the booking and writes down the first and last names of all the other players. All the players need to have paid the sports fee. Only the person who has made the booking confirms it before the shift using the touch screen, other players do not use the touch screen. The players need to set up the net in the beginning of the shift and take it down at the end of the shift. There are racquets, balls and shuttlecocks available in the sports hall. Do not go to the sports hall before your shift begins.
Level: Ball sports 2. No instructor. The participants have to know the rules. The participants are in charge of starting the game and making sure that everyone gets to play. The participants have to make sure that there is an encouraging atmosphere in the shift and that the tempo of the game remains suitable for intermediate players. The participants who have a lot of experience have to adjust to the level of the shift or move to a level 3 shift.
A badminton and table tennis shift with no instructor. 2-4 people can play in one court and the court needs to be booked in advance. One player makes the booking and writes down the first and last names of all the other players. All the players need to have paid the sports fee. Only the person who has made the booking confirms it at the latest 10 minutes before the shift starts using the touch screen, other players do not use the touch screen. There are racquets, balls and shuttlecocks available in the sports hall. The players need to set up the net or the table in the beginning of the shift and take it down at the end of the shift.
Level: Ball sports 2. No instructor. The participants have to know the rules. The participants are in charge of starting the game and making sure that everyone gets to play. The participants have to make sure that there is an encouraging atmosphere in the shift and that the tempo of the game remains suitable for intermediate players. The participants who have a lot of experience have to adjust to the level of the shift or move to a level 3 shift.
An instructed beginners’ badminton shift focusing on e.g. technique for strokes. Every player has to make their own reservation and confirm it on the touch screen before the shift begins. You can play singles or doubles depending on the amount of the participants. There are racquets and shuttlecocks available in the sports hall. Do not go to the sports hall before your shift begins.
Level: Ball sports 1. An instructed shift where the participants practice technical skills and get to play on a beginners’ level. The rules of the sport will be taught while playing. The goal is to get to know a new sport, so only the people with very little or no experience are allowed to join the shift. The participants have to make sure that there is an encouraging atmosphere in the shift and everyone gets to practice new skills in a safe environment.
Basketball shift with no instructor. Mixed gender.
Level: Ball sports 2. No instructor. The participants have to know the rules. The participants are in charge of starting the game and making sure that everyone gets to play. The participants have to make sure that there is an encouraging atmosphere in the shift and that the tempo of the game remains suitable for intermediate players. The participants who have a lot of experience have to adjust to the level of the shift or move to a level 3 shift.
Beginners’ basketball shift focuses on practising dribbling and other basic techniques with an instructor. However, the main goal of the class is to play. Mixed gender.
Level: Ball sports 1. An instructed shift where the participants practice technical skills and get to play on a beginners’ level. The rules of the sport will be taught while playing. The goal is to get to know a new sport, so only the people with very little or no experience are allowed to join the shift. The participants have to make sure that there is an encouraging atmosphere in the shift and everyone gets to practice new skills in a safe environment.
Beginners’ basketball shift for men focuses on practising dribbling and other basic techniques with an instructor. However, the main goal of the class is to play.
Level: Ball sports 1. An instructed shift where the participants practice technical skills and get to play on a beginners’ level. The rules of the sport will be taught while playing. The goal is to get to know a new sport, so only the people with very little or no experience are allowed to join the shift. The participants have to make sure that there is an encouraging atmosphere in the shift and everyone gets to practice new skills in a safe environment.
Beginners’ basketball shift for women focuses on practising dribbling and other basic techniques with an instructor. However, the main goal of the class is to play.
Level: Ball sports 1. An instructed shift where the participants practice technical skills and get to play on a beginners’ level. The rules of the sport will be taught while playing. The goal is to get to know a new sport, so only the people with very little or no experience are allowed to join the shift. The participants have to make sure that there is an encouraging atmosphere in the shift and everyone gets to practice new skills in a safe environment.
Floorball shift with no instructor. Mixed gender. Sticks and balls are available in the sports hall.
Level: Ball sports 2. No instructor. The participants have to know the rules. The participants are in charge of starting the game and making sure that everyone gets to play. The participants have to make sure that there is an encouraging atmosphere in the shift and that the tempo of the game remains suitable for intermediate players. The participants who have a lot of experience have to adjust to the level of the shift or move to a level 3 shift.
An easy-going, instructed shift. We will train passes and shots. Mixed gender. Sticks and balls are available in the sports hall.
Level: Ball sports 1. An instructed shift where the participants practice technical skills and get to play on a beginners’ level. The rules of the sport will be taught while playing. The goal is to get to know a new sport, so only the people with very little or no experience are allowed to join the shift. The participants have to make sure that there is an encouraging atmosphere in the shift and everyone gets to practice new skills in a safe environment.
Level: Ball sports 2. No instructor. The participants have to know the rules. The participants are in charge of starting the game and making sure that everyone gets to play. The participants have to make sure that there is an encouraging atmosphere in the shift and that the tempo of the game remains suitable for intermediate players. The participants who have a lot of experience have to adjust to the level of the shift or move to a level 3 shift.
Futsal shift with no instructor. The shift is meant for people who have had futsal as an active hobby or who have competed in it. Mixed gender.
Level: Ball sports 3. Fast-paced level. The participants have to know the rules and have experience in the sport. If there is not an instructor in the shift, the participants are in charge of starting the game and making sure that everyone gets to play. The participants have to make sure that there is an encouraging atmosphere in the shift.
Easy-going playing as well as passing and technique exercises led by an instructor. Mixed gender.
Level: Ball sports 1. An instructed shift where the participants practice technical skills and get to play on a beginners’ level. The rules of the sport will be taught while playing. The goal is to get to know a new sport, so only the people with very little or no experience are allowed to join the shift. The participants have to make sure that there is an encouraging atmosphere in the shift and everyone gets to practice new skills in a safe environment.
Padel shift with no instructor. Every player has to make their own reservation. Up to 12 people can reserve a place to the shift. There are two courts. The game will be played according to the rules with four players/court, so two people are always substitutes. Everyone will be a substitute during the shift and the participants need to make sure that everyone gets to play the same amount. The participants of the shift can also agree to play 3 against 3 so that no-one needs to be a substitute player. CampusSport lends racquets and balls. When you participate in the shift you get to use an unisex sauna and a cold pool for free.
Level: Ball sports 2. No instructor. The participants have to know the rules. The participants are in charge of starting the game and making sure that everyone gets to play. The participants have to make sure that there is an encouraging atmosphere in the shift and that the tempo of the game remains suitable for intermediate players. The participants who have a lot of experience have to adjust to the level of the shift or move to a level 3 shift.
A pickleball shift with no instructor. Every player has to make their own booking and confirm it on the touch screen before the shift begins. Confirmation needs to be made at the latest 10 minutes before the shift starts. You can play singles or doubles depending on the amount of the participants. There are racquets and balls available in the sports hall. The players need to set up the net in the beginning of the shift and take it down at the end of the shift. Do not go to the sports hall before your shift begins.
Level: Boll sports 2. No instructor. The participants have to know the rules. The participants are in charge of starting the game and making sure that everyone gets to play. The participants have to make sure that there is an encouraging atmosphere in the shift and that the tempo of the game remains suitable for intermediate players. The participants who have a lot of experience have to adjust to the level of the shift or move to a level 3 shift.
A pickleball shift with no instructor. One player makes the booking and writes down the first and last names of all the other players. All the players need to have paid the sports fee. Only the person who has made the booking confirms it before the shift using the touch screen, other players do not use the touch screen. Use the badminton net. The players need to set up the net in the beginning of the shift and take it down at the end of the shift. There are racquets and balls available in the sports hall. Do not go to the sports hall before your shift begins.
Level: Ball sports 2. No instructor. The participants have to know the rules. The participants are in charge of starting the game and making sure that everyone gets to play. The participants have to make sure that there is an encouraging atmosphere in the shift and that the tempo of the game remains suitable for intermediate players. The participants who have a lot of experience have to adjust to the level of the shift or move to a level 3 shift.
American football shift organised by sports club UTU Beaver Hunters. Those who have paid CampusSport’s sports fee can also participate. 20 spots are reserved for CampusSport’s customers, rest of the spots for UTU Beaver Hunters. Mixed gender shift. Players with different amount of experience are welcome to join. Participants will be taught the rules of the game. Bring clothes that are suitable for exercising, indoor shoes, a water bottle and a sweat towel. Helmets and other protective gear will be used as the season proceeds. The equipment can be borrowed from the sports club.
Level: Ball sports 2. No instructor. The participants have to know the rules. The participants are in charge of starting the game and making sure that everyone gets to play. The participants have to make sure that there is an encouraging atmosphere in the shift and that the tempo of the game remains suitable for intermediate players. The participants who have a lot of experience have to adjust to the level of the shift or move to a level 3 shift.
Futsal shift organised by sports club Functio Laesa. Those who have paid CampusSport’s sports fee can also participate. 8 spots are reserved for CampusSport’s customers, rest of the spots for Functio Laesa. No instructor. The participants divide the teams and decide on the amount of players on the field. Mixed gender.
Level: Ball sports 2. No instructor. The participants have to know the rules. The participants are in charge of starting the game and making sure that everyone gets to play. The participants have to make sure that there is an encouraging atmosphere in the shift and that the tempo of the game remains suitable for intermediate players. The participants who have a lot of experience have to adjust to the level of the shift or move to a level 3 shift.
Volleyball shift with no instructor. Mixed gender.
Level: Ball sports 2. No instructor. The participants have to know the rules. The participants are in charge of starting the game and making sure that everyone gets to play. The participants have to make sure that there is an encouraging atmosphere in the shift and that the tempo of the game remains suitable for intermediate players. The participants who have a lot of experience have to adjust to the level of the shift or move to a level 3 shift.
Instructed volleyball shift for those who know the basics and and have played volleyball actively at a competition or amateur level. Main focus is on playing but we also practise serves, lifts and hits. Mixed gender.
Level: Ball sports 3. Fast-paced level. The participants have to know the rules and have experience in the sport. If there is not an instructor in the shift, the participants are in charge of starting the game and making sure that everyone gets to play. The participants have to make sure that there is an encouraging atmosphere in the shift.
Easy-going shift led by an instructor. Main focus is on playing but we also practise serves, lifts and hits. Mixed gender.
Level: Ball sports 1. An instructed shift where the participants practice technical skills and get to play on a beginners’ level. The rules of the sport will be taught while playing. The goal is to get to know a new sport, so only the people with very little or no experience are allowed to join the shift. The participants have to make sure that there is an encouraging atmosphere in the shift and everyone gets to practice new skills in a safe environment.
Excessive sitting, one-sided strain, asymmetrical positions and heavy exercising may lead to imbalance conditions in the body. The body maintenance shift focuses on strengthening the muscles as well as improving mobility, coordination and balance. We aim at reaching a balanced body through strengthening the typically weakened stabilizing muscles and stretching tense muscles. We use different equipment, such as a stick, elastic band, pilates foam roller and massage ball. The aim is to restore the body by doing calm muscle tone exercises and stretches.
Level: Body maintenance 2. Relatively light workout that might include simple muscle tone exercises, stretches and relaxation. Develops, as well as moderately challenges, balance and body’s mobility and control.
Long stretches and mobility exercises for the entire body. Come and relax and take care of your body. The goal of the class is to improve flexibility and relax the muscles.
Level: Body maintenance 1. Light workout that might include simple muscle tone exercises, stretches and relaxation. Develops balance.
FasciaMethod is a comprehensive bodycare method, developed by Finnish physiotherapists, in which the body’s mobility is improved through a variety of mobility exercises, dynamic precision stretches, movement control exercises and massaging with a fascia ball. FasciaMethod is suitable for all who want to effectively improve their physical performance and promote their own well-being. The exercises are done to the rhythm of one’s breathing and with gentle music playing in the background.
Level: Body maintenance 1. Light workout that might include simple muscle tone exercises, stretches and relaxation. Develops balance.
An easy yoga class that improves mobility. Also suitable for recovery training. FitYoga increases strength and improves the flexibility of the body, so it is an excellent counterbalance to other training.
Level: Body maintenance 2. Relatively light workout that might include simple muscle tone exercises, stretches and relaxation. Develops, as well as moderately challenges, balance and body’s mobility and control.
Flow Harmony is a yoga type class that helps in concentration and relaxation. The class consists of exercises with different starting positions that improve balance and mobility.
Level: Body maintenance . Relatively light workout that might include simple muscle tone exercises, stretches and relaxation. Develops, as well as moderately challenges, balance and body’s mobility and control.
The aim of hatha yoga is to balance the body and mind. During the yoga exercise we try to get rid of useless tension and increase awareness of our own bodies by doing asana sequences with the help of our breath. The exercise consists of a warm-up and preparatory movements, a sequence of asanas and an end relaxation.
Level: Body maintenance 1. Light workout that might include simple muscle tone exercises, stretches and relaxation. Develops balance.
“Mobility” comes from the words “move” and “ability”. The aim of the class is to achieve as effortless and easy a way of moving as possible. This method combines mobility, balance, body control and aerobic durability. The class begins with exercises that calm the nervous system and continues with the actual work out section (3 x 7 min). The class ends with relaxing exercises.
Level: Body maintenance 3. Relatively light workout that might include simple muscle tone exercises, stretches and relaxation. Participants need to have good balance, body control and joint mobility. These abilities will also be developed further.
Pilates strengthens especially the core muscles and improves posture, mobility, body maintenance and balance. A low-paced shift, especially suitable for those with back problems.
Level: Body maintenance 2. Relatively light workout that might include simple muscle tone exercises, stretches and relaxation. Develops, as well as moderately challenges, balance and body’s mobility and control.
A shift focusing on the proper spinal bone alignment with exercises strengthening the muscles of the torso and the neck and shoulder area. In addition, the class concentrates on improving mobility and stimulating the blood circulation in the muscles of the neck and shoulder area.
Level 1: Light workout that might include simple muscle tone exercises, stretches and relaxation. Develops balance.
Power Yoga is a fitness-based approach to yoga that helps strengthen and cleanse your body. The techniques used are based on Hatha yoga with a focus on both static and dynamic movements, weaving in mobility and functional movements. A sequence combined with mindful breathing that warms your body as well as makes the muscles more flexible and strong. The exercise challenges you to focus on your breath and at the same time allowing you to understand your body in connection to movement.
Level: Body maintenance 2. Relatively light workout that might include simple muscle tone exercises, stretches and relaxation. Develops, as well as moderately challenges, balance and body’s mobility and control.
A class focusing on the proper spinal bone alignment with exercises strengthening the muscles of the torso and the neck and shoulder area. In addition, the class concentrates on improving mobility and stimulating the blood circulation in the muscles of the neck and shoulder area.
Only for staff members!
Level: Body maintenance 1. Light workout that might include simple muscle tone exercises, stretches and relaxation. Develops balance.
A dynamic yoga exercise that is done in the rhythm of breathing. The aim is to develop mobility, muscle tone and movement control. The shift is instructed in Swedish but the instructor speaks also English.
Level: Body maintenance 3. Relatively light workout that might include simple muscle tone exercises, stretches and relaxation. Participants need to have good balance, body control and joint mobility. These abilities will also be developed further.
Yin & Yang class combines a calm and a more dynamic yoga into a balanced combination. The class starts and ends with a calming yin yoga. Yang part in the middle of the exercise is faster and more dynamic. As a whole, the class is calm and most of the asanas are done on the floor. The class suits also for those who have no previous experience in yoga.
Level: Body maintenance 1. Light workout that might include simple muscle tone exercises, stretches and relaxation. Develops balance.
The class combines pilates and yoga in an exercise which develops control and mobility of the midriff. You get the benefits of both yoga and pilates in one class. The movements are mainly done on a mat and to the breathing rhythm. It is useful to have some background in pilates and yoga, but it’s not necessary.
Level: Body maintenance 2. Relatively light workout that might include simple muscle tone exercises, stretches and relaxation. Develops, as well as moderately challenges, balance and body’s mobility and control.
A fast-paced workout inspired by martial arts, composed of kicks, punches and blocks. No rank is needed to attend the class. Suitable also for beginners.
Level: Combat sports 2. Combat exercises that raise the heart rate and develop muscle tone. No belt requirements.
Commercial Dance combines different dance styles and techniques. The class consists of a warm up, a short technique training and learning choreographies. Pop culture and music videos are used as an inspiration in this class. The goal is to learn bold and strong expression.
Level: Dance 2. Long dance choreographies. Both the choreographies and the individual movements are relatively challenging. The instructor might not constantly show the movements in front of the group. Participants should have some experience in dancing. Everyone is welcome to join the shift for the first time any time during the season but new sequences are added into the same choreography several shifts in a row.
DanceFit borrows styles from street dance to afro, latin dances and traditional aerobic. The choreography is built to each song so that the heart rate stays high and you break a sweat. In the end you challenge your body with balance, core and mobility exercises. Participation does not require a background in dancing.
Level: Dance 1. Short and simple dance-like choreographies. The instructor shows the movements in front of the group. No previous dance experience needed. Everyone is welcome to join the shift for the first time any time during the season.
The class consists of a warm up, muscle tone exercises and hiphop choreography. You get to enjoy the rhythm and freedom of hiphop in your own style. Wear loose clothes and indoor shoes.
Level: Dance 2. Long dance choreographies. Both the choreographies and the individual movements are relatively challenging. The instructor might not constantly show the movements in front of the group. Participants should have some experience in dancing. Everyone is welcome to join the shift for the first time any time during the season but new sequences are added into the same choreography several shifts in a row.
The goal of the class is to let the music and the rhythm lead and focus on the feeling. We do long choreographies. In addition, there is a warm up as well as some technique and muscle toning exercises. We do not go through the basics but the class is suitable even for those who do not have years of experience in dancing.
Level: Dance 2. Long dance choreographies. Both the choreographies and the individual movements are relatively challenging. The instructor might not constantly show the movements in front of the group. Participants should have some experience in dancing. Everyone is welcome to join the shift for the first time any time during the season but new sequences are added into the same choreography several shifts in a row.
We will learn latin dance choreographies like cha-cha, samba and jive. No previous experience in latin dances is required. Wear exercise clothes and indoor shoes that are suitable for dancing.
Level: Dance 2. Long dance choreographies. Both the choreographies and the individual movements are relatively challenging. The instructor might not constantly show the movements in front of the group. Participants should have some experience in dancing. Everyone is welcome to join the shift for the first time any time during the season but new sequences are added into the same choreography several shifts in a row.
Zumba® is a dance fitness shift based on Latin beats. Zumba® is rhythmic, easy and fun to dance. Easy choreographies.
Level: Dance 1. Short and simple dance-like choreographies. The instructor shows the movements in front of the group. No previous dance experience needed. Everyone is welcome to join the shift for the first time any time during the season.
An intensive indoor cycling class to build up your endurance, involving a series of higher intensity workout and recovery periods. The class is advanced and therefore not recommended for beginners. You need a sweat towel, elastic sportswear, cycling or indoor sports shoes and a water bottle.
Level: Heart rate 3. Exercises that strongly raise the heart rate. The heart rate will occasionally rise to 80-100 percent of the maximum heart rate. The aim is to get out of breath.
An indoor cycling shift that improves aerobic fitness. The cycling positions, speed and workload vary during the shift. You need a sweat towel, elastic sportswear, cycling or indoor sports shoes and a water bottle.
Level: Heart rate 2. Exercises that clearly raise the heart rate. The aim is to get out of breath.
An indoor cycling class, during which we go through the bike adjustments and the cycling technique. The class is aimed at beginners, but is very suitable also for a warm-up exercise or a recovery workout. You need a sweat towel, elastic sportswear, cycling or indoor sports shoes and a water bottle.
Level: Heart rate 1. Exercises that moderately raise the heart rate. The heart rate can momentarily rise even higher. The aim is to get mildly out of breath.
The shift contains series of punches and kicks as well as other moves which increase your heart rate. The movements are inspired by martial arts and done to inspiring music. The workout develops oxygen uptake and coordination ability. No earlier experience in martial arts is required.
Level: Heart rate 1. Exercises that strongly raise the heart rate. The heart rate will occasionally rise to 80-100 percent of the maximum heart rate. The aim is to get out of breath.
Fitness boxing is an efficient and safe form of exercise. The techniques and exercises from boxing are used. In the training, we use e.g. focus mitts and boxing bags. The class includes warm-up, technique exercises with a pair, an efficient workout and final stretching. We use CampusSport’s boxing gloves and focus mitts in the class, but you can also bring your own gloves with you. Bring with you a sweat towel and a bottle of water. NOTE! In order to participate in the Fitness Boxing class, you have to master the basic techniques of boxing. If you have never participated in fitness boxing before, you have to take the fitness boxing technique course before participating in the class.
Level: Heart rate 3. Exercises that strongly raise the heart rate. The heart rate will occasionally rise to 80-100 percent of the maximum heart rate. The aim is to get out of breath.
We will practise punching and kicking techniques. We will train especially the upper body and pelvis area. The class includes a warm-up, technique exercises with a pair, an efficient workout and final stretching. We use CampusSport’s boxing gloves and focus mitts in the class, but you can also bring your own gloves with you.
Level: Heart rate 2. Exercises that clearly raise the heart rate. The aim is to get out of breath.
HIIT (High Intensity Interval Training) is a workout in which periods of heavy workload alternate with periods of recovery. HIIT is an efficient exercise which develops strength and tones muscles. The class lasts 30 minutes, you will get maximum benefit in a short amount of time. Bring a sweat towel and a water bottle.
Level: Heart rate 3. Exercises that strongly raise the heart rate. The heart rate will occasionally rise to 80-100 percent of the maximum heart rate. The aim is to get out of breath.
An independent exercise shift at Sport Sirkka for those who have paid the sports fee. No instructor. You can train dance choreographies, fitness boxing, use the spinning bicycles, stretch or do muscle tone exercises independently.
CampusSport’s volunteer sports tutors facilitate this relaxed shift. We focus on enjoying exercising without pressure. You do not need to have previous experience in exercising. The content of the shift varies every week. We i.e. play ball sports, do muscle workout or stretch. Shift’s program is available in the page Sports tutors. You can make requests to the shift tutors or send an email to tutors@campussport.fi. All the students and staff members of the universities in Turku can join the shift for free. You do not need to pay CampusSport’s sports fee or get a key tag. The tutors will meet the participants at the sports hall’s entrance. No advanced enrollment.
Zumba® Step class combines latin rhythms, choreographies and a step board. The result is a versatile workout where you can strengthen your muscles, especially feet and core, and have fun at the same time. The class offers new challenges both for Zumba® and Step enthusiasts.
Level: Heart rate 2. Exercises that clearly raise the heart rate. The aim is to get out of breath.
The Abs, Butt and Thighs shift consists of an easy warm-up, muscle tone exercises and stretching. The effective muscle toning part focuses on thighs, abs and buttocks. Movements are made from different starting positions. In the exercises, we utilize different equipment and our own body weight.
Level: Strength 2. Exercises that develop muscle tone. The muscles get strained.
Barre is an effective workout for the entire body. It has been influenced by ballet’s barre exercises. Barre strengthens the buttocks, the thighs and the midriff as well as the muscles that improve the posture. The workout might include exercises where the participants use equipment, such as light dumbbells and a ball. There are no jumps or difficult choreographies. No earlier experience in ballet is required.
Level: Strength 2. Exercises that develop muscle tone. The muscles get strained.
Barre Fusion combines ballet barre exercises with exercises from body weight training, pilates, yoga and dance. The result is an effective workout for the entire body that particularly strengthens the deep muscles of the body and improves body alignments. The shift starts with a dynamic warm-up and ends with stretching. No earlier experience in ballet is required.
Level: Strength 2. Exercises that develop muscle tone. The muscles get strained.
The goal of the class is to develop the muscle tone of the entire body. The class includes a short warm-up, versatile muscle tone exercises and final stretching. Some sports equipment may be used, e.g. rubber bands or dumbbells.
Level: Strength 2. Exercises that develop muscle tone. The muscles get strained.
Bodyweight training develops endurance, strength, mobility and control of movements. It is a versatile exercise for the whole body. In Bodyweight Training you mainly use your own body as resistance, but it also includes some tailored exercises done with weights.
Level: Strength 2. Exercises that develop muscle tone. The muscles get strained.
An efficient circuit training class with versatile heart rate and muscle tone exercises that are done from different starting positions. Does not include any choreographies.
Level: Strength 2. Exercises that develop muscle tone. The muscles get strained.
A suitable class for beginners. Combines aerobic training with easy and versatile muscle tone exercises for the whole body. There is stretching at the end of the class.
Level: Strength 1. Exercises that develop muscle tone. Participants learn the correct technique for the exercises. The muscles get slightly strained.
Hydrohex is a new virtual group exercise experience where the participants see the instructor on a screen. In the water you can adjust the resistance and the power of the movements so that they suit you. Beginners as well as people with a lot of experience in water sports can participate in the shift. Hydrohex develops endurance, speed and strength.
Registration to CampusSport’s staff member in the spa lobby. Do not go to Caribia’s service counter. You can access the dressing rooms 30 min before the shift starts. Make sure that you have enough time to change and take a shower before going to the pool. The dressing rooms can be used for 30 minutes after the shift. CampusSport customers can attend only the instructed shift, which means that using the spa costs separately.
Level: Strength 2. Exercises that develop muscle tone. The muscles get strained.
Kettlebell exercising is a functional workout for the whole body. It develops strength, endurance, mobility and body control. There are kettlebells of different sizes so everyone can find a suitable weight for their workout. Kettlebell is particularly suitable for exercises that train several muscle groups simultaneously, such as the swing and snatch. Bring a sweat towel and a bottle of water.
Level: Strength 3. Exercises that develop muscle tone. The muscles get very strained and it feels hard to do the exercises at the end of the workout.
Are you interested in training both mobility and strength? The two go together very well because in order to develop your mobility, you need to strengthen your muscles rather than focus on relaxing them. Mobility improves when the right muscles activate at the right time. This class suits for people with different backgrounds. The instructor leads the exercises but everyone works from their own starting point.
Level: Strength 2. Exercises that develop muscle tone. The muscles get strained.
A class that develops the muscle tone of the whole body. Includes a short warm-up, versatile muscle tone exercises and final stretching. Various sports equipment may also be utilized, e.g. rubber bands or dumbbells.
For staff members only.
Level: Strength 2. Exercises that develop muscle tone. The muscles get strained.
Water aerobics is a versatile and joint-friendly sport with water acting as a new element to challenge the body. Water aerobics utilizes the resistance created by water as well as special equipment to strengthen the muscles and to improve balance, endurance and mobility.
Registration to CampusSport’s staff member in the spa lobby. Do not go to Caribia’s service counter. You can access the dressing rooms 30 min before the shift starts. Make sure that you have enough time to change and take a shower before going to the pool. The dressing rooms can be used for 30 minutes after the shift. CampusSport customers can attend only the instructed shift, which means that using the spa costs separately.
Only for staff members.
Level: Strength 1. Exercises that develop muscle tone. Participants learn the correct technique for the exercises. The muscles get slightly strained.
An efficient workout for the upper body muscles and the midriff. Various sports equipment may also be utilized, e.g. rubber bands or dumbbells. Movements are made from different starting positions.
Level: Strength 2. Exercises that develop muscle tone. The muscles get strained.
Water aerobics is a versatile sport, in which the water creates a new element to challenge the body. Water aerobics classes especially support the core muscles and improve body maintenance.
Registration to CampusSport’s staff member in the spa lobby. Do not go to Caribia’s service counter. You can access the dressing rooms 30 min before the shift starts. Make sure that you have enough time to change and take a shower before going to the pool. The dressing rooms can be used for 30 minutes after the shift. CampusSport customers can attend only the instructed shift, which means that using the spa costs separately.
Level: Strength 2. Exercises that develop muscle tone. The muscles get strained.
Level descriptions
Ball sports
Ball sports 1:
An instructed shift where the participants practice technical skills and get to play on a beginners’ level. The rules of the sport will be taught while playing. The goal is to get to know a new sport, so only the people with very little or no experience are allowed to join the shift. The participants have to make sure that there is an encouraging atmosphere in the shift and everyone gets to practice new skills in a safe environment.
Ball sports 2:
No instructor. The participants have to know the rules. The participants are in charge of starting the game and making sure that everyone gets to play. The participants have to make sure that there is an encouraging atmosphere in the shift and that the tempo of the game remains suitable for intermediate players. The participants who have a lot of experience have to adjust to the level of the shift or move to a level 3 shift.
Ball sports 3:
Fast-paced level. The participants have to know the rules and have experience in the sport. If there is not an instructor in the shift, the participants are in charge of starting the game and making sure that everyone gets to play. The participants have to make sure that there is an encouraging atmosphere in the shift.
Body maintenance
Body maintenance 1:
Light workout that might include simple muscle tone exercises, stretches and relaxation. Develops balance.
Body maintenance 2:
Relatively light workout that might include simple muscle tone exercises, stretches and relaxation. Develops as well as moderately challenges body’s mobility and control as well as balance.
Body maintenance 3:
Relatively light workout that might include simple muscle tone exercises, stretches and relaxation. Participants need to have good balance, body control and joint mobility. These abilities will also be developed further.
Combat sports
Combat sports 1:
The participants train combat exercises and techniques at a calm pace. No belt requirements.
Combat sports 2:
Combat exercises that raise the heart rate and develop muscle tone. No belt requirements.
Combat sports 3:
Challenging combat exercises that raise the heart rate and develop muscle tone. No belt requirements.
Dance
Dance 1:
Short and simple dance-like choreographies. The instructor shows the movements in front of the group. No previous dance experience needed. Everyone is welcome to join the shift for the first time at any time during the season.
Dance 2:
Long dance choreographies. Both the choreographies and the individual movements are relatively challenging. The instructor might not constantly show the movements in front of the group. Participants should have some experience in dancing. Everyone is welcome to join the shift for the first time any time during the season but new sequences are added into the same choreography several shifts in a row.
Dance 3:
Long dance choreographies. Both the choreographies and the individual movements are challenging. The instructor might not constantly show the movements in front of the group. Participants have to have experience in dancing. Everyone is welcome to join the shift for the first time any time during the season but new sequences are added into the same choreography several shifts in a row.
Heart rate
Heart rate 1:
Exercises that moderately raise the heart rate. The heart rate can momentarily rise even higher. The aim is to get mildly out of breath.
Heart rate 2:
Exercises that clearly raise the heart rate. The aim is to get out of breath.
Heart rate 3:
Exercises that strongly raise the heart rate. The heart rate will occasionally rise to 80-100 percent of the maximum heart rate. The aim is to get out of breath.
Strength
Strength 1:
Exercises that develop muscle tone. Participants learn the correct technique for the exercises. The muscles get slightly strained.
Strength 2:
Exercises that develop muscle tone. The muscles get strained.
Strength 3:
Exercises that develop muscle tone. The muscles get very strained and it feels hard to do the exercises at the end of the workout.
