Hero’s Journey

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Hero’s Journey classes

Strength, Bootcamp, Metcon, Reshape and Mind & Body. A coach leads every class, and your program picks the classes you need this week.

Every room is built for its own kind of training.

A coach leads every class. Your program decides which classes you need and when.

Upper

Strength training for your chest, back, shoulders and arms. 8 stations with 2 machines each. Two classes run in the room at the same time, led by one coach.

Colibri, Promenade, 4YOU, Europe City, Nurly Orda, Villa

Full Body

Every major muscle group in 8 exercises.

All levels · where beginners start

Stations in Full Body 3, in order

  1. 1Leg extension
  2. 2Lunges
  3. 3Chest press
  4. 4Lat pulldown
  5. 5Incline press
  6. 6Seated dumbbell press
  7. 7Biceps curl
  8. 8Crunches

Upper

Chest, back, shoulders and arms in one class.

Beginner and intermediate

Stations in Upper 1, in order

  1. 1Chest press
  2. 2Lat pulldown
  3. 3Chest fly
  4. 4Seated row
  5. 5Shoulder press
  6. 6Biceps curl
  7. 7Triceps extension
  8. 8Bench crunches

Push

Chest, shoulders and triceps: every pressing muscle.

Advanced

Stations in Push 1, in order

  1. 1Chest press
  2. 2Incline dumbbell press
  3. 3Chest fly
  4. 4Shoulder press
  5. 5Lateral raise
  6. 6Triceps extension
  7. 7Triceps pushdown
  8. 8Bench crunches

Pull

Back and biceps, the muscles behind good posture.

Advanced

Stations in Pull 1, in order

  1. 1Back extension
  2. 2Lat pulldown
  3. 3Seated row
  4. 4Neutral-grip pulldown
  5. 5Upright row
  6. 6Cable pullover
  7. 7Barbell curl
  8. 8Biceps curl

Arms

Biceps, triceps and shoulders, one muscle at a time.

An extra for your arms

Legs

Strength training for your legs and glutes. 5 stations with 3 machines each. Legs and Glute always run side by side, and you choose where to put the focus.

Colibri, Promenade, 4YOU, Europe City, Nurly Orda, Villa

Legs

Quads and hamstrings: squats, presses, curls and extensions.

All levels

Stations in Legs 1, in order

  1. 1Seated leg curl
  2. 2Barbell squat
  3. 3Leg extension
  4. 4Leg press
  5. 5Lunges

Glute

Glutes: strength, shape and stable hips.

All levels

Stations in Glute 1, in order

  1. 1Glute bridge
  2. 2Barbell squat in the rack
  3. 3Hip extension
  4. 4Hip abduction
  5. 5Reverse lunge to jump

Bootcamp

Treadmill intervals and strength work on the bench. Half the group runs while the other half works on the bench, then you swap. The treadmill has four levels, from walking and easy jogging to sprints. On the bench, you choose your own weight.

Colibri, Promenade, Villa, 4YOU, Europe City, Nurly Orda

Upper body

Push, Pull, Chest & Back or Chest & Biceps on the bench, between runs.

All levels

Legs

Legs with back, chest, core or shoulders on the bench, between runs.

All levels

Glutes and core

Glutes, abs and lower back, between runs.

All levels

Condition

Full-body functional work: burpees, cleans and presses.

All levels

Stretching

Stretching and running technique at an easy pace.

A good first class

Metcon

A circuit workout on rowers, bikes and free weights. 8 exercises, 4 rounds each: 40 seconds of work and 40 seconds of rest. The last round is the hardest.

Colibri, Promenade, 4YOU, Europe City

Power

Loaded work: kettlebell swings, presses, push-ups and sled pushes.

All levels

Cardio

Mostly machines, built for endurance.

All levels

Core

Endurance with a core focus.

All levels

Reshape

Reformer Pilates for your core, posture and movement control. Slow spring-resistance work on your own reformer. Low impact, with your core working the whole class.

Villa, 4YOU

Full Body

The whole body on the reformer, with the core working throughout.

All levels

Lower Body

Legs and glutes, slow and controlled.

All levels

Upper Body

Arms, shoulders and back, with a stable core.

All levels

Mind & Body

Yoga, stretching and mat Pilates. Calm classes for flexibility, breathing and recovery.

Europe City

Mind & Body

Yoga, stretching and mat Pilates.

All levels

The same stations, a new challenge every week.

Strength rooms rotate four formats. Your coach announces the format of the week at the start of class.

  • RT12 · 12 · 12

    Volume: the same reps every set, with the weight going up gradually. The best format for beginners.

  • Strength12 · 10 · 8

    Fewer reps, heavier weight. Time for a personal best.

  • Drop Set12 · 10 · 6+6+6

    Maximum intensity, then lower the weight twice.

  • Pump15 · 15 · 15 · 15

    Moderate weight, longer time under tension.

Which rooms each club has

You can try every format at your club in a trial program.

from 39 990 ₸Trial programs