About our group training classes
Source: https://sio.no/en/sports/about-our-group-training-classes Parent: https://sio.no/en/sports
As a member of SiO Athletica you have group training included in your membership. We offer many different classes, such as classes in yoga, martial arts, dance, strength and cycling.
As a member you have access up to 300 group training classes each week. The classes are divided into eight different categories. All of our six clubs have group training classes each day from early morning to late evening. Scroll down and find your favourite class!
Book group trainingRead our booking rules
The different categories
- Aqua - classes in the swimming pool at Athletica Domus
- Body & Mind - classes that focus on mobility, flow and mindfulness
- Cardio & Mix - classes with effectivity and intensity
- Cycling - cycling classes in cycling studio
- Dance & Fitness - classes with rhythm, steps and fun
- Martial Arts - martial arts classes
- Outdoor - outdoor-life classes
- Strength & Core - strength training with focus on external resistance and body weight
Events and special group classes
From time to time, SiO Athletica arrange extra group training classes, special classes and training events in our clubs.
Check out our events and special classes now
AQUA
Aqua
At Athletica Domus you can join group training classes in the swimming pool. Join in on some play and fun in the water!
See all our Aqua classes
Aqua FitnessGet out of the gym and into the water with Aqua Fitness. We use the water resistance movement to train endurance and strengthen muscles in a low-impact and effective manner.Duration: 45/55 minAqua HIITAqua HIT is a high-intensity interval workout in water, where water resistance is used to train endurance, strength, and mobility in a gentle yet effective way. The session is energetic and gets your heart rate up, while being joint-friendly and suitable for everyone, regardless of swimming skills (water depth approx. 1.35 m). This is a fun and challenging class with great vibes and full energy in the pool!Duration: 45/55 min
Aqua Yoga & MindfulnessAqua Yoga & Mindfulness is a calm, balanced class with gentle movements and deep relaxation. Combining yoga and mindfulness in a warm 34°C pool, the water supports the body and eases pressure on joints and muscles, making it suitable for everyone, regardless of swimming ability. Slow down, find calm, and enhance your bodys natural mobility.Water depth: 60-90 cmDuration: 30 min
BODY & MIND
Body & Mind
SiO Athletica has several different yoga classes and other classes that are focused on mobility, dynamic breathing and mindfulness.
Se all our Body & Mind classes
SOMA MOVESOMA MOVE® is for those who want to develop an agile, strong and athletic body, and who thinks it is fun to play with the movement of their own body. Through SOMA MOVE® you work with your body as the only tool in a continuous series of movement patterns, barefoot on a yoga mat.Duration: 55 minYoga BasicYoga Basic is a yoga class for you who are curious to try out yoga for the first time. The class may also be suitable for you who have already practiced for a while, but want a more thorough understanding of yoga. The class keeps a calm pace and no prior knowledge or experience with yoga is required.Duration: 55/75/90 min
Yoga FlowFlow is a drop-in power yoga class which focuses on mobility, strength and balance. Flow intro is an introduction to the basic yoga positions and breathing techniques. Suitable for those who are trying yoga for the first time or wish to repeat the techniques. Flow 60 and 75 takes you one step further from Flow intro and includes 10 minutes of relaxation at the end of the class.Duration: 55/75/90 min
Yoga Flow AdvancedYoga Flow Advanced er en yogatime med fokus på bevegelighet, styrke og balanse. Posisjoner og serier er hentet fra Ashtanga, Hatha og Viryah. Det er en naturlig flyt gjennom hele timen. Yoga Flow Advanced passer for deg som har noe erfaring med yoga fra før. Duration: 55/75/90 min
Yoga Soft FlowYoga Soft Flow er en rolig time der du har mulighet til å øke kroppsbevisstheten. Timen innledes med avspenning og total avslapping der fokuset er pust og å nullstille nervesystemet. Timen fortsetter med myk flyt og vi kommer opp i noen stående dynamiske sekvenser hvor vi får opp varmen (yang). Mot slutten av timen bruker vi tid til å roe ned kropp og sinn med avslappende stillinger (yin), og det gis mulighet til å komme enda dypere inn i stillingene. Passer for alle.Duration: 55/75/90 min
Yoga ClassicEasy and classic yoga focusing on breathing, balance and meditation. This class is suitable for everyone.Duration: 55/75/90 min
Yin YogaYin yoga is a quiet hour with a focus on de-stressing. We usually do passive positions and hold them over time to release the connective tissue and get down to deep-seated tensions. In this way, the body's circulation is improved and the energy can flow better. Suitable for everyone. Duration: 55/75/90 min
Kundalini YogaExperience a dynamic, fun and inspiring form of exercise. This class will make you stronger both physically and mentally. In Kundalini Yoga, the focus is on mindfulness and stress relieve through meditation and yoga exercises. This class is suitable for everyone. Duration: 55/75/90 min
Power YogaPower Yoga is a dynamic yoga class, which gives you better coordination, balance and core strength. The class is suitable for you who have practiced some yoga before and is a good supplement to perform better in other exercises.Duration: 55/75/90 min
PilatesStrength and mobility training according to the Pilates method, where breathing plays a major role. You work to improve balance, strength and mobility. The class is carried out with calm and gentle exercises, where stability and body control are the goals. Suitable for everyone. Duration: 55 min
Pilates AdvancedStrength and mobility training based on the Pilates method, where breathing plays a significant role. You work to improve balance, strength, and mobility. The class is conducted with calm and gentle exercises, with the goal of achieving stability and body control. You should be familiar with Pilates beforehand to get the most out of participating in advanced classes.Duration: 55 min
TRX PilatesStrength and mobility training based on the Pilates method, where breathing plays a significant role. You use TRX slings to work on improving balance, strength and mobility, with the goal of achieving stability and body control. Suitable for everyone.Duration: 55 min
Foamroll & FlexibleDynamic movement training and self-massage with foam roll. The class gives you the opportunity to improve your mobility, increase circulation in the body and reduce the risk of injury. The class is suitable for everyone and can be combined with all types of training. Duration: 30/40/45 min
FlexibleSystematic mobility exercises for the whole body. Focus on breathing, relaxation and dynamic exercises.The sessionwill provide you with the opportunity to improve/maintain your mobility, regardless of which level you are starting at. Duration: 30/40/45 min
CARDIO & MIX
Cardio & Mix
Classes where endurance and heart rate are in focus. Find your favorite group class and follow your own pace.
Se all our Cardio & Mix classes
Athletica BootcampThis is a playful, intense, and fun class where we use our own bodyweight and simple strength equipment to create an energetic and motivating workout that gets your heart rate up!Duration: 45/55 min
Athletica HITHIT (Hight Intensity Training) is a challenging class, where you get to work on both cardio, strength and resilience, all while having fun! Exercises are effective and easy to follow, and fits moderately trained and well-trained persons. Duration: 55 min
Cardio ChallengeAn effective and fun class, where we improve our cardio and stamina skills using inspiring music and steps that are easy to follow. This class is suitable for everyone, from beginners to well-trained persons. Duration: 55 min
Cardio & StrengthAn effective class, starting with 30 min. cardio training to be followed by 25 min. working on your strength. Easy to follow exercises and high intensity secures an effective training outcome. Suitable for everyone. Duration: 55 min
DodgeballDodgeball like you might remember it from gym class; a fun, effective and playful activity. We recommend that you warm up before the class starts. Duration: 30/40 min
Hill RepeatsWalk, jog or run your way to the top of these uphill intervals. This class is for everyone, from the novel beginner to the experienced marathoner! Hill repeats is an effective way of increasing physical fitness; for feeling better in everyday life as well as on the race course. Duration: 45 min
HIT & StrengthA tough, raw and intensive strength and cardio work out. HIT & Strength is perfect for you who like to work out varied and challenge yourself with high intensity during different strength and fitness intervals. We use equipment such as barbells, kettlebells, boxes, mills, rowing and SkiErg machines etc. Duration: 55 min
HIT IntervalHigh intensity training! Get your heart rate up with different types of interval training. We use rowing machines, treadmills, ski machines and bikes. Duration: 45/55 min
Interval RunningImprove your fitness and join the running class on the treadmill in the gym (in the studio area). We vary between different intervals and the class is suitable for anyone who can run.Duration: 30/40 min
Ride & RunA tough and challenging interval class on both bike and treadmill. Push yourself and get your heart rate up with varied intervals. The first half of the class is done on a bicycle and the second half is done on a treadmill. Duration: 60 min RunningRunning is a running class with moderate intensity. We are focusing on endurance in longer working periods, with good technique. The class is suitable for everyone, especially for those who wants to learn how to run longer distance. Duration: 45 min
Running 4x4Get your heart rate elevated in this tough and effective running class with 4x4 minutes intervals. This class fits everyone who can run. You can adjust incline and speed to your fitness level. Duration: 40 min
Step CardioAn effective cardio class using step boxes. High intensity, easy steps and inspiring music makes this class that improves your cardio.Duration: 55 min
Step Cardio & StrengthAn effective cardio class using step boxes. High intensity, easy steps and inspiring music makes this class that improves both cardio and strength.Duration: 55 min
Ultimate CircleAn intensive class that focuses on both strength and cardio. We alternate in using equipment and our own body weight during exercises, and rotate on different exercise stations. This class is suitable for everyone. Duration: 45 min
CYCLING
Cycling
We offer energetic classes with and without a system. At Athletica Centrum we control the intensity after watts at cycling classes marked with this.
See all our Cycling classes
Athletica Cycling BasicAthletica Cycling Basic is the perfect class if you want a shorter workout with moderate intensity. This class fits both beginners and persons who are moderately trained. Duration: 45 min
Athletica CyclingBli med på en sykkeltime med fokus på flyt og lengre arbeidsperioder med høy intensitet. Med 2-3 arbeidsperioder gjennom timen får du god tid til å jobbe deg opp i høy intensitet. Duration: 55 min
Cycling 4x4Get your heart rate elevated in this tough and effective class with 4x4 intervals. Fits moderately trained and well-trained persons who want to take their workout to the next level. Duration: 45 min
Cycling IntervalHigh intensity throughout the class, with systematic sequences of working and relaxing. This class fits moderately trained and well-trained persons, who want an extra challenge. Duration: 45/55 min
Cycling RhythmGet ready for a cycling class that feels more like a dance party than a workout! Cycling Rhythm is a high-intensity, full-body session where we let the music guide us through intervals and choreography on the bike. The choreography ranges from simple arm movements to push-ups on the handlebars, using bodyweight or dumbbells for added resistance. Dont forget to bring a towel!Duration: 45/55 min
Cycling ExpressCycling Express is a short and efficient bike class with short, intense intervals. The class is often combined with other short classes. Duration: 30 min
Watt Cycling 4x4See how hard you actually work on the bike and take your training to new heights. At classes marked with Watt, we run with a screen system where we control intensity by watt. We recommend that you create a user on stagesflight.com via a web browser before attending the class.Duration: 45 min
Watt Cycling IntervalSee how hard you actually work on the bike and take your training to new heights. At classes marked with Watt, we run with a screen system where we control intensity by watt. We recommend that you create a user on stagesflight.com via a web browser before attending the class. Duration: 45/55 min
Watt Cycling FTP-test 20 min20 min FTP test. Take your cycling training to new heights and get the most out of our scheduled watt classes by testing your threshold. Be well rested, bring drinks and a good mood! We recommend that you create a user on stagesflight.com via a web browser before attending the class.Duration: 20 min
Watt Cycling MarathonJoin the 2,5 hour Watt Cycling Marathon, where you will actually how much power you produce by cycling. The trail is varied and consists of both calm long runs and intervals. Refreshments are served along the way.Duration: 150 min
Online training
Did you know that we also have online group classes? We have pre-recorded some of our most popular classes, and as a member you can play them anytime, anywhere.
DANCE & FITNESS
Dance & Fitness
Get loose! These are classes with tempo, steps and choreography. Here you will get a real energy boost.
See all our Dance & Fitness classes
AfHoAfHo® is an energetic and playful dance class inspired by afro and house. A dance session focusing on drive, energy and emotion. Large and dynamic Afro movements opens up and releases and house steps stimulate coordination, skills and playfulness.Afro house dance party that rocks your body and soul! Duration: 55 min
DanceA great cardio class with choreography and inspiration from different types of dance. The class is suitable for persons who have some experience with combinations of steps. Duration: 55 min
Step BasicA cardio class with easy step combinations, using a step box. The height of the box can be adjusted for higher or lower intensity. This class is suitable for beginners to well-trained persons. Duration: 55 min
Step DanceWelcome to a dance step class with choreography on a step box. The class will challenge you with different step combinations, directions and rhythm changes. A fun and creative class that is suitable for those who have experience with step, and want to take the next step from Step Basic. The same choreography is held over a longer period of time and is built up pedagogically in each class. Come dance with us! Duration: 55 min
Ultimate RhythmUltimate Rhythm is a fun dance class inspired by different dance styles. The class is made up with song by song choreography and we are also working with strength and balance exercises. The class is suitable for everyone. Have fun with the rhythm! Duration: 55 min
Zumbahas the catchy rhythms to go with it. This class has choreography that is easy to follow and is suitable for everyone. Duration: 55 min
MARTIAL ARTS
Martial Arts
Join different martial arts classes where we practise on basic techniques, drills and sparring.
See all our Martial Arts classes
BoxingJoin a martial arts class in boxing. Here we work with basic techniques, drills and sparring. Sparring means working with a partner. This class is suitable both for you who are well acquainted with boxing from before but also for you who want to try yourself for the first time. This can be the first step in a fantastic journey in the world of martial arts.Duration: 55/75 min
Jiu-jitsu Basics Join our beginner's Brazilian Jiu-Jitsu class! In this session, you will learn fundamental techniques such as mount, guard, and side control, as well as submissions, escapes, sweeps, and the essential rules of the sport. We focus on building strength, flexibility, and coordination through systematic training. For your first class, we recommend wearing comfortable workout clothes like shorts and a t-shirt. Avoid jewelry and clothes with zippers. After the first class, it is strongly recommended to wear a gi (uniform), which can be purchased at the reception.To ensure good hygiene, remember to shower before the class, trim your nails, wash your gi regularly, and avoid strong perfumes.Duration: 75 min
Jiu-Jitsu Join our Brazilian Jiu-Jitsu class! This class is designed for practitioners with prior experience and focuses on refining techniques and exploring new applications. You can expect to work on dynamic positions and transitions, submissions, escapes, and sweeps, as well as strategy and situational sparring. The goal is to improve your technique, timing, and depth of understanding in BJJ alongside experienced partners. To participate in the class, it is required to wear a clean gi. Rash guards and spats are optional but recommended for comfort and hygiene. To ensure good hygiene, remember to shower before the class, trim your nails, wash your gi regularly, and avoid strong perfumes.Duration: 75 min
Jiu-Jitsu NO-GIWelcome to our No-Gi Jiu-Jitsu class! This class is open to all levels but focuses especially on participants with prior experience and a solid foundation in jiu-jitsu. You can expect to learn grips, positioning, and movement specific to no-gi, as well as advanced transitions, escapes, and submissions. We emphasize practical problem-solving in no-gi scenarios and offer controlled sparring to develop timing and flow. The goal is to enhance your skills in a fast-paced and dynamic environment. Regarding uniform, we recommend wearing a rash guard or tight-fitting training top and shorts or spats without zippers or pockets. Rash guards and shorts are available for purchase at the reception.Duration: 75 min
Jiu-Jitsu SparringThis class is for practitioners with a solid foundation in jiu-jitsu, focusing on live sparring and refining techniques under pressure. You can expect live sparring with partners of different styles and levels, drills for timing, transitions, and positional control, as well as situational sparring for specific scenarios. Additionally, you will receive feedback and tips from coaches to improve your skills. Regarding uniform, wear your official gi or rash guard and no-gi gear. Ensure that your equipment is clean and in good condition. To maintain good hygiene, remember to shower before training, trim your nails, maintain good hygiene, wash your equipment after each session, and avoid strong perfumes.Duration: 75 min
MMAMMA is a full-contact combat sport that allows the use of both striking and grappling techniques, standing and on the ground, from a number of different combat sports. This class is not intended for beginners and it is expected that you have previous experience from martial arts and attend with the necessary equipment, such as mouth guard, gloves and susp etc. Duration: 75 min
Muay Thai BeginnerMuay Thai is a combat sport from Thailand which incorporates punches, kicks, elbows, knees and stand-up grappling. This Beginner class focuses on shadow work, pad combinations and partner drills to teach the fundamental footwork and basic technique used in Muay Thai. Duration: 75 min
Muay Thai MixedMuay Thai is a combat sport from Thailand which incorporates punches, kicks, elbows, knees and stand-up grappling. This class aims to increase your knowledge and skill level while improving your physical conditioning via shadow work, pad combinations, and partner drills. We recommend attending 4 Beginner classes before moving on to the Mixed classes. Duration: 75/90 min
Muay Thai AdvancedMuay Thai is a combat sport from Thailand which incorporates punches, kicks, elbows, knees and stand-up grappling. This class aims to increase your knowledge and skill level while improving your physical conditioning via shadow work, pad combinations, and partner drills. We recommend attending 10 Mixed classes before moving on to the Advanced classes.Duration: 75/90 min
OUTDOOR
Outdoor
Join us outside for outdoor activities, like hiking in the forest.
See all our Outdoor classes
Get outJoin us outside! We will hike to different destinations in Nordmarka. The hike will be up to two hours, and we both start and end at Athletica Kringsjå. This activity is suitable for everyone that can walk for 2 hours or more. Remember to bring something to drink and maybe a snack, and check the forecast and dress after the weather! Duration: 45 min
STRENGTH & CORE
Strength & Core
Get stronger on our strenght training classes. What about joining Functional Strength or Leg day?
See all our Strength & Core classes
BasisBall RAWFunctional, inspiring and effective strength training with a Basic Ball - a weight ball with handles. We use the Basic ball to work on several areas, like the large muscle groups, balance, stability, flexibility and the core muscles.Duration: 45 min
Cage ChallengeA tough and fun class filled with intensive and varied strength training. Easy, inspiring and hard – and most of all – effective.Duration: 45/55 min
Cage Challenge ExpressLearn the tricks in the studio cage and get the most out of effective and functional training. This is a raw and fun class with intensive and varied strength training. We recommend that you warm up before the class. Duration: 30 min
Functional StrengthA strength class where we work with our own body weight, dumbbells, barbells and step box. We work with the large muscle groups at the same time as we challenge balance, stability, mobility and the core muscles. Duration: 45 min
Functional Strength ExpressA functional strength class where we work with our own body weight, dumbbells, barbells and step box. We work with the large muscle groups and you have the opportunity to improve the strength in the whole body. Suitable for everyone. We recommend that you warm up before class.Duration: 30 min
KettlebellThis is a tough and efficient class, focusing on cardio and strength using Kettlebells - weights cast in iron. This class ensures a full body work out. Duration: 55 min
Leg DayLeg Day is a strength class for you who want to focus on and build muscle in the legs and buttocks. The class is run with barbells, manuals and step boxes. You adjust the weights according to your own strength and technique. We recommend that you warm up before class. Duration: 30 min
Neck/ShoulderThis class focuses especially on exercises for your neck, shoulders and back. The perfect class for anyone that spends a lot of time reading or in front of a computer. Duration: 55 min
StrengthA complete strength class where we challenge the large muscles in the body. We work with relatively heavy loads to increase the strength of the body with equipment such as barbells and dumbbells. Duration: 55 min
Total CoreA strength class with a focus on abdominal and back training. By working with both dynamic and static exercises you get a stronger core and better posture. Duration: 30 min
TRX BasicTRX - or suspension training – is effective strength training for your entire body. The exercises are executed in intervals, using your own body weight. This class is suitable for those who are new to TRX. Duration: 45 min
TRX Total Core A strength class that focuses on your core muscles. We use adjustable slings and only our own body weight is used as resistance. The class contains exercises that both strengthen the core muscles and the large back and abdominal muscles. The aim of the class is to build a stronger core which will in turn be able to prevent injuries.Duration: 45 min
TRX ChallengeInterval-based strength training for the whole body. A tough and energetic strength class. It is an advantage to have some experience with TRX, but not a requirement. Exercises and intensity can be adjusted. Duration: 45 min
TRX ExpressInterval-based strength training for the whole body, using TRX. This is the class for those who want a short but effective training session. It is recommended to warm up before class. Duration: 30 min
TRX Leg DayStength training using intervals, focusing on your legs and glutes. The class is suitable for everyone.Duration: 30 min
TRX Upper Body30 minutes strength training class that focuses on your upper body, using the TRX concept. The class focuses mainly on the back, chest, shoulder and core- muscles. The class is suitable for everyone.Duration: 30 min
Upper BodyA strength training class that focuses on your back, chest and shoulders. The goal is to strenghten the large muscles in your upper body and improve body posture and functional abillty. You adjust the resistence on the equipment after own tecnique and strenght. We recommend that you warm up before class.Duration: 30 min
Miniband WorkoutMinibands are a smart and simple training tool, which can be used for far more than just butt training. During the class, the goal is for you to learn many different exercises that you can use in self-training at home. At the same time you get a good workout. The class is suitable for everyone.Duration: 30/45 min
Booking rules for group training classes
When you participate in one of our group training classes, there are some rules you must follow.
See and download our group training class schedule
Updated 19.02.26
[24.11.22
Why group class training?](https://sio.no/en/sports/why-group-class-training)[14.02.22
Booking rules](https://sio.no/en/sports/booking rules)[27.03.23
Locker room for all](https://sio.no/en/sports/locker-room-for-all)
Go to top