All courses offered at Urban Gladiators
Our diverse class schedule offers something for everyone, with options like Functional Training, Calisthenics, Aerial Acrobatics, and specialized Pre- and Postnatal classes. We’ve organized our courses into distinct categories based on training focus, ensuring that every member—whether you’re looking to build strength, improve flexibility, or stay active during pregnancy—can work toward their unique fitness goals.
Whatever your fitness journey, we have the perfect class to help you succeed!
GET LEAN – FUNCTIONAL TRAINING WITH YOUR BODYWEIGHT ONLY
The Get Lean class centers around strength and endurance training with your own bodyweight.
GET FIT – FUNCTIONAL TRAINING WITH ADDITIONAL WEIGHTS
High Intensity circuit training with added weights to work on your strength and endurance.
GET STRONG – MAX. STRENGTH TRAINING WITH BARBELLS
This course is designed to increase your individual strength level.
PRE- AND POSTNATAL FUNCTIONAL TRAINING
Certainly you have heard about the Human Flag, Back and Front Lever or the Muscle Up. In this class we train these gymnastic exercises, among others, methodically and step by step.
CALISTHENICS – HANDSTAND, CONDITIONING AND SKILLS
Certainly you have heard about the Human Flag, Back and Front Lever or the Muscle Up. In this class we train these gymnastic exercises, among others, methodically and step by step.
AERIAL ACROBATICS – SILKS, ROPE AND HAMMOCK
Train strength, flexibility, and coordination with graceful movements in our Aerial Silks, Hammock, and Rope classes. Whether you’re a beginner or advanced, this unique workout is for everyone!
Training concept
Our course system is designed to organize classes based on their theme and training focus, enabling each member to achieve their individual goals. No matter what those goals are, our approach centers around functional, holistic exercises. These exercises promote movement coordination, joint mobility, and overall body stability. The complex movement sequences we practice require significant energy, ensuring that endurance is always being trained as well.
This creates ideal conditions for improving performance in both everyday life and sports. With small training groups, members quickly get to know one another and build a strong sense of community. The smaller class sizes also allow for more personalized, focused attention from the trainer. We carefully monitor each participant during class, offering corrections and encouraging them to push their limits—without overwhelming the body. Our members feel safe, supported, and optimally challenged.
Regeneration
Intensive and effective training often leads to muscle soreness and stiffening of the connective tissue structures (fasciae). This stiffness not only limits mobility but also prolongs recovery time.
After a strenuous workout, a simple passive recovery day between sessions isn’t enough. Each workout should end with a dedicated relaxation phase to promote recovery. A combination of “triggering” (loosening stiff fascia) and stretching has proven highly effective, as recommended by renowned physiotherapist and athletic trainer Gray Cook. With tools like the Blackroll, athletes can even perform self-triggering under the guidance of a trainer, allowing multiple participants to benefit simultaneously.
Depending on the intensity of the workout, recovery has a fixed place in our sessions. Though these 10-20 minutes of regeneration can only cover a small portion of what’s ideal, after particularly intense sessions or competitions, we strongly recommend setting aside additional time for active recovery. Practicing these techniques at home will further support optimal recovery.