Guided classes at every intensity
At Puls Fitness you train in fixed groups with guidance: strength, endurance, back and mobility, each in several intensity levels from your first class to an advanced workload.
Our class principle
Group instead of going it alone
In every class session, a trainer stands at the front, corrects technique and provides an easier and a harder variant for every exercise.
Fixed groups
You train with the same faces at the same time. That makes sticking with it easier than an appointment only you know about.
Two variants per exercise
Each movement is shown in an easier and a more demanding version. This way, returners and experienced members train in the same class.
Times for working people
Classes are held early in the morning, at midday and in the evening. The exact times are listed in the class schedule.
Learn moreClass formats
Four directions, one class room
Our class offering is divided into strength, endurance, back and mobility. Many members combine two directions per week, for instance a strength class and a back session.
Strength
Full-body training with dumbbells, barbells and your own body weight. The focus is on squat, hinge, push and pull – clean technique before added weight.
Endurance
Intervals on ergometers, rowing machines and the rope, alternating with short strength blocks. You set the pace yourself, the class sets the rest length.
Back
Stabilisation for the core, hips and shoulder girdle, designed for long days at the desk. Calm pace, lots of corrections, little equipment.
Mobility
Mobilisation and held stretches for hips, thoracic spine and ankles. Suitable as a counterbalance to strength and machine training.
Intensity
Three levels in every format
Each format runs at three intensities. We determine which level suits you during your trial session – you can switch at any time without registration.
Level 1 – Entry
- Movements are explained and demonstrated individually
- Work with bodyweight and light dumbbells
- Longer breaks between blocks
- No prior experience needed
- Not well suited if you already train regularly
Level 2 – Build-up
- Familiar movements are built up with added load
- Continuous pace with short breaks
- Suitable for two to three sessions per week
- Technique correction throughout the session
- Requires that the basic exercises are solid
Level 3 – Performance
- Higher loads and denser intervals
- Complex multi-joint exercises
- Specific targets for reps and tempo
- No time for extended technique instruction
- Not the right entry point after a longer break
In the class room
How a class session runs
Each class lasts 45 or 60 minutes and follows the same structure: arrival, warm-up, main part, cool-down. Before each exercise, the trainer names an easier and a more demanding variant alongside the standard version.
This way, returners and experienced members train in the same group without anyone having to sit out. Group size stays manageable, leaving time for individual corrections during the main part.
Please arrive in the studio about five to ten minutes before the start. Mats, dumbbells or a step board are ready; the instructor shows newcomers how much space the exercises need and where the equipment is kept.
Light, full-range movement: shoulder and hip circles, bodyweight squats, an easy rhythmic walk. This gets the pulse and joint fluid moving and lowers the risk of strains during the main part.
Before the actual set, the movement is slowly demonstrated and explained — for example, a neutral spine during deadlifts or knees tracking over the midfoot during squats. Only afterwards is weight or tempo added.
25 to 35 minutes of work in rounds or sets. Those just starting out stick with the easier variation and shorter work intervals; those who want more increase weight, tempo or range of motion. Rest periods are the same for everyone.
Five to eight minutes of stretching and breathing, after which the instructor is available for questions. This is the time to discuss which level makes sense for the coming week and whether an exercise should be permanently adjusted.
Before the class
Registration and preparation
Classes are included in your membership, so you don't book a session separately. A spot is reserved in advance because the studio space is limited — at reception, by phone, or during your last visit for the coming week.
If you know you won't be able to make it, please cancel: this lets someone move up from the waiting list.
- Indoor shoes with a clean sole; for mat-based classes, non-slip socks are enough
- Two towels: one for the mat, one for the shower
- A water bottle — 45 minutes of interval work can easily use up half a litre to a litre
- Clothing that lets you raise your arms over your head without getting tangled up
- Ideally, your last substantial meal about two hours before class
- Please briefly mention any back, knee, shoulder or circulation issues to the instructor beforehand
Which class format suits you?
During your trial session, we'll work with you to find the right intensity level.