Participation in guided sessions on the Technogym platform

• You can take part in guided workouts using the Technogym app on your phone. Streamed online services require using Chrome on Android devices or Safari on iOS devices.
• On a computer, you may use other browsers as well. You can find UniSport’s streamed online classes here. To join a class, log in from the upper right corner of the page.
• If you need help with the Technogym app, your Technogym account, online classes, or recordings, please contact our customer service.

Participation in guided sessions at the sports centre*

You can join guided workouts at the sports centre with a UniSport membership, a 10‑visit card, or a single-visit payment.
The same booking and cancellation policies apply as for all UniSport group fitness classes—remember to cancel your reservation in time if you cannot attend.

Program Structure and Schedule of Guided Workouts

• WEEK 1: Getting Started

Goal: Get your body accustomed to exercise and the program’s workouts.

Guided class: Wednesday 25 Feb, 14:00–14:45 — Mobility 45’ (Kluuvi K4*)

• WEEK 2: Building Foundations and Creating Routines

Goal: Strengthen basic movement patterns and establish an exercise routine.

Guided class: Friday 6 Mar, 12:00–12:15 — Take a break! – Break exercise session 15’ (Kumpula*)

• WEEK 3: Increasing Intensity

Goal: Raise the intensity of the workouts.

Guided class: Tuesday 10 Mar, 09:00–09:45 — Physio neck & back 45’ (Kluuvi K4*)

• WEEK 4: First Challenge

Goal: Assess your progress.

Guided class: Thursday 19 Mar, 15:45–16:15 — Core 30’ (Kumpula*)

• WEEK 5: Recovery

Goal: Ensure recovery and support fitness development.

Guided class: Wednesday 25 Mar, 12:00–12:45 — Relax 45’ (Kluuvi K3*)

• WEEK 6: Progressive Training

Goal: Increase the challenge and volume of the workouts.

Guided class: Tuesday 31 Mar, 13:00–13:45 — Easy training 45’ (Kluuvi*)

• WEEK 7: Strength Development

Goal: Enhance endurance and strength.

Guided class: Friday 10 Apr, 11:15–12:15 — Body 60’ (Kumpula*)

• WEEK 8: Intervals

Goal: Improve strength and endurance through interval training.

Guided class: Thursday 16 Apr, 10:00–10:45 — HIIT 45’ (Kluuvi K3*)

• WEEK 9: Power Week

Goal: Maintain progression and diversify movement.

Guided class: Tuesday 21 Apr, 12:50–13:50 — Intervalbody 60’ (Kluuvi K4*)

• WEEK 10: Summary, Test, and Recovery

Goal: Evaluate progress and recover.

Guided class: Wednesday 29 Apr, 13:00–13:45 — Bodybalance 45’ (Kumpula*)

Workout 1: Bodyweight Strength Training (approx. 20 min)

Do the exercises for 2–3 rounds and take about a 1-minute break between rounds. Start with about 5 minutes of warm-up (e.g., walking, arm circles, torso twists).

Exercises:

• 10 squats
• 20 knee lifts to the opposite elbow while standing
• 10 push-ups (against a wall, table, or on the floor)
• 10 opposite arm and leg lifts in a crawling position
• 10 hip lifts

Workout 2: Light Endurance Training (20–30 min)

• Brisk walking, for example, around the campus area or in a park. The goal is light breathlessness – so that you can still hold a conversation while walking.
• Alternatively, you can join an Easy Spinning class*.

Workout 3: Guided Session

• Mobility class at Kluuvi* or via live stream in the Technogym app.
• Alternatively, an independent mobility workout, about 20 minutes.

Workout 1: Bodyweight Strength Training (approx. 20 min)

Do the exercises for 2–3 rounds and take about a 1-minute break between rounds. Start with about 5 minutes of warm-up (e.g., walking, arm circles, torso twists).

Exercises:

• 12 squats
• 20 knee lifts to the opposite elbow while standing
• 12 push-ups (against a wall, table, or on the floor)
• 12 opposite arm and leg lifts in a crawling position
• 12 hip lifts
• 10 leg twists while lying on your back

Workout 2: Light Endurance Training (25–35 min)

• Brisk walking, for example, around the campus area or in a park. The goal is light breathlessness – so that you can still hold a conversation while walking.
• Alternatively, you can join an Easy Spinning class*.

Workout 3: Guided Session

• Take a break! class at Kumpula or via live stream in the Technogym app.
• Alternatively, an independent mobility workout, about 20 minutes.

Workout 1: Bodyweight Strength Training (20–30 min)

Do the exercises for 2–3 rounds, resting 1 minute between rounds. Start with about 5 minutes of warm-up.

Exercises:

• 15 squats with arm reach
• 30 knee lifts to opposite elbow (standing)
• 15 push-ups
• 12 opposite arm and leg lifts with crunch in all-fours position
• 15 hip raises
• 12 leg twists lying on your back

Workout 2: Moderate Endurance Training (approx. 30 min)

Brisk walking with alternating pace from brisk to fast.
Start with 5 min warm-up, then do 8 rounds:

• 30 sec fast pace + 1.5 min easy pace
  Finish with 5 min recovery walk.
• Alternative: Easy Spinning or Indoor Cardio class.*

Workout 3: Guided Session

• Physio Neck & Back class at Kluuvi* or livestream via Technogym.
• Alternative: Self-guided mobility/stretching session, about 20 min.

Do a mid‑challenge check:

Pick a day that works for you and start with a light warm‑up, like a short walk. The test includes three movements: a calf raise, a squat and a push‑up. Write down your results and keep them for yourself – it’s easy to come back to them later.

• Calf raise: Step onto a small platform (like a book or a step) so that the ball of your foot stays on the edge and your heel can lower down. Lift up onto your toes through a full range of motion as many times as you can. Record the number and compare your result to Hanna’s table.
• Squat: Stand in front of a chair. Do squats for 60 seconds, touching your hips lightly to the front edge of the chair each time – this helps you keep the same depth for every rep. Keep your heels on the ground, your back straight, and your knees and toes in line.
• Push‑up: Do the push‑up the same way you normally do it. If you’ve been doing wall push‑ups, do the test with wall push‑ups too. Perform as many as you can in 60 seconds. Maintain good technique: neutral lower back and relaxed shoulders.

You can compare results below:

Workout 1: Bodyweight Strength Training (20–30 min)

Perform the exercises for 2–3 rounds, resting 1 minute between rounds.

Exercises:

• 15 squats with arm reach
• 15 push-ups
• 12 opposite arm and leg lifts with crunch in all-fours position
• 10 hip thrust with leg lift
• 10 leg sways per side (lying on your back)
• 30 sec side plank hold per side

Workout 2: Moderate Endurance Training (30 min)

Same alternating pace workout as Week 3, but now:

• 45 sec fast pace + 1 min 15 sec easy pace
  Start with 5 min warm-up, complete 8 rounds, finish with 5 min recovery walk.
• Alternative: Easy Spinning or Indoor Cardio class.*

Workout 3: Guided Session

• CORE class at Kumpula* or livestream via Technogym.
• Alternative: Self-guided mobility/stretching session, about 20 min.

Workout 1: Bodyweight Strength Training (20–30 min)

Perform 1–2 rounds, resting 1 minute between rounds.

Exercises:

• 15 squats with arm reach
• 15 push-ups
• 10 calf raises
• 10 stepping burpees on a platform
• 10 hip thrust with leg lift
• 10 leg sways per side
• 30 sec side plank hold per side

Workout 2: Light Endurance Training (40 min)

• Easy-paced walk – light breathlessness.
• Alternative: Easy Spinning.*

Workout 3: Guided Session

• Relax class at Kluuvi* or livestream via Technogym.
• Alternative: Self-guided mobility/stretching session (approx. 20 min).

Workout 1: Bodyweight Strength Training (20–30 min)

Perform 2–3 rounds, resting 1 minute between rounds.

Exercises:

• 10 lunges per side
• 10 push-ups in a more challenging position
• 12 calf raises
• 12 stepping burpees
• 12 hip raises with one leg lifted
• 10 leg lowers
• 10 breaststroke-style movements (lying face down)
• 40 sec side plank hold per side

Workout 2: Moderate Endurance Training (30 min)

• Stair or hill workout: 8 repetitions up and down, then finish with 10 min brisk walk.

A brisk walk alternating between flat and uphill terrain. Warm up for 10 minutes of brisk walking. Find a staircase or a hill: Walk up quickly, then walk down slowly to recover. Repeat 8 times. Finish with another 10 minutes of brisk walking. Goal: noticeable breathlessness and raised heart rate.

• Alternative: Easy Spinning or Indoor Cardio class.*

Workout 3: Guided Session

• Easy Training class at Kluuvi* or livestream via Technogym.
• Alternative: Self-guided strength workout.

Workout 4: Self-guided Mobility/Stretching Session

Workout 1: Bodyweight Strength Training (20–30 min)

Perform 2–3 rounds, resting 1 minute between rounds.

Exercises:

• 12 lunges per side
• 12 push-ups in a more challenging position
• 15 calf raises
• 12 stepping burpees
• 8–10 single-leg hip raises
• 12 leg lowers
• 12 breaststroke-style movements (lying face down)
• 40 sec side plank hold per side

Workout 2: Moderate Endurance Training (30 min)

• Same as Week 6: hill or stair workout – 8 repetitions up and down, then finish with 10 min brisk walk.
• Alternative: Easy Spinning or Indoor Cardio class.*

Workout 3: Guided Session

• Body class at Kumpula* or livestream via Technogym.
• Alternative: Self-guided strength workout.

Workout 4: Self-guided Mobility/Stretching Session