Unser Kursprogramm
Intensives Ganzkörpertraining
Die Women’s Health Retreats bieten eine vielfältige Auswahl von bis zu 273 Workshops zu Fitness, Ernährung und mentalem Wohlbefinden – für die gesamte Woche. Du bestimmst selbst das Intensitätslevel. Probiere Neues aus, erreiche dein nächstes Trainingsziel oder entdecke eine Sportart, die zu dir passt. Unsere Expert\*innen der Women’s Health Retreats sind jederzeit für dich da, um dich zu unterstützen.
*Bitte beachten: Das Kursangebot kann je nach Verfügbarkeit der Trainer*innen variieren.
Body & Mind
BODEGA moves®
Bodywork meets yoga – a functional full-body workout awaits you. This training approach is designed to specifically shape the body and sustainably strengthen it from within, thus maintaining long-term health and vitality. Strength and the joy of movement meet body tension and balance. In each phase, the muscular system is challenged in terms of coordination and the core muscles are trained.
BODEGA reflow®
Calm stretching flows based on the chakra system, which combine movements from yoga and functional stretching, not only make our bodies more mobile and agile, but also release potential blockages and get energy flowing again. The ideal conclusion to a long day at our retreats.
Breathing and Wake-up Yoga
Let's breathe! You set the tone. Start your morning with great breathing exercises and glide through the day. To ensure you're not only mentally fit and in a good mood, we'll also prepare your body for the day with relaxing stretching and yoga exercises.
The TMX® fascia training
The TMX® triggers work wonders – a small helper with a big impact!
TMX® fascia training is a holistic, innovative small group training that combines triggering with special movement flows from yoga, mobility, functional training, and reflexology. As a holistic body therapy, it is based on therapeutic, osteopathic, and conventional medical knowledge and aims to consistently combine the different perspectives of training and therapy forms.
With the handy TMX® trigger, you move, stretch, and stabilise the entire body, focusing on the feet, hips, back, shoulders, and neck. TMX® fascia training is the perfect training for improved mobility, as it releases tension and helps relieve pain. This ensures long-term improved mobility. Best of all, the TMX® trigger fits in any handbag or sports bag—so you can do your effective fascia program comfortably at home or on the go. We'll show you how!
Fascia yoga
Yoga is fascia training! In fascia yoga, however, we combine yoga elements with other fascia-training elements. Through swinging, springy, or stretching movements, we loosen the connective tissue and promote flexibility. Classic yoga postures are playfully adapted to maximize the flexibility of our fascia strands.
Inside Flow® – Yoga on Beat
Inside Flow® is derived from the flowing Vinyasa Yoga Flow – an hour of flow without beginning or end. You can expect a flowing sequence of asanas (yoga postures) guided by the breath and modern music – a symbiosis of tradition and evolution. Set to modern music, this class is choreographed in which each breath movement leads to a body movement. The breath guides the movements, and each movement is synchronized with the inhalation and exhalation. Inside Flow® is for anyone who would like to experience a dynamic and powerful flow.
Mobility Flow
As supple as a kitten or as strong as a lioness? No problem, because Mobility Flow properly mobilizes the spine and all major joints like the shoulders, hips, knees, and feet. All exercises are perfect as mobilizers before your own workout in a Mobility Flow, because mobility protects against injuries and prevents muscle tension. And most importantly, it promotes flexibility and is therefore the best prerequisite for an effective workout! Our Flow is also available in a morning version—the perfect way to start the day smoothly!
Perfect Start – Chi Wake up
In this session, your chi (life energy) is awakened through varied movements and the central nervous system is stimulated to perfectly prepare you and your muscles for the day.
Pilates
The Pilates method is a holistic, systematic workout that specifically targets the pelvic floor, back, and abdominal muscles. Strengthens your core. Performs controlled, precise, yet flowing movements. Breathes with greater concentration and awareness. Improves posture. These are the essential characteristics of Pilates exercises. The sport was originally developed for ballet dancers to develop a more graceful posture and lean, powerful muscles.
Point of Recover by TMX®
IF YOU DON'T REGENERATE, YOU WILL NOT SUCCEED!
Regeneration is on everyone's lips. Why? Because everyday life pushes us almost to our limits: Stress at work, constant availability, raising children, the demands of sports – our body systems are constantly operating at full capacity. TMX has spent years studying the topic of regeneration and developed a unique concept that enables regeneration to be activated holistically and as quickly as possible. Thomas Marx, founder of TMX, osteopath, physiotherapist, and alternative practitioner, explains the holistic background and connections, and describes the targeted applications! Absolute added value for every athlete – TRIGGER FOR BETTER RECOVERY!
Roll 'n' Flow
This course focuses on regeneration on a variety of levels. On the one hand, it consists of muscle-relaxing elements using mini-tools (e.g., fascia balls, black rolls) combined with stretching exercises and mobilization. On the other hand, it promotes mental relaxation through awareness and meditation exercises. Roll'n'Flow optimally prepares you for an intensive day of classes and also provides you with the relaxing balance you deserve at the end of the day. So, on your roll, get set, and flow!
Stretch out of the day
Melissa will create your own personal oasis of well-being for you to relax in. Soothing stretching exercises will make your muscles, joints, tendons, and ligaments more supple, elastic, and flexible, thus promoting your flexibility and resilience. This mobility training also has positive effects on posture and relaxation, offering you a connection between physical and mental relaxation. Experience it for yourself!
Sundown Yoga
We'll end the evening on the beach with gentle yoga moves and stretches. Enjoy yourself and the moment, bathed in the warm light of the sunset.
Sunrise Yoga
Good morning, dear sun! What better way to start the day than with a sun salutation? Enjoy the sunrise with simple yoga asanas to get your circulation going. Perfect for early risers!
TRX Yoga
TRX Yoga is heavily inspired by power yoga. The suspension trainer is used to reinforce but also facilitate various poses. With a primary focus on strength, asanas are linked to breathing to simultaneously challenge and develop your strength, mobility, balance, and flexibility.
Yin Yoga
Yin Yoga is a balm for the soul, as we work without force or effort. Supported by blocks or other props, we remain passively in lying and sitting positions for 3-5 minutes to mentally and physically release, find peace, and stretch the deep fascia.
Yoga Wheel
With the Yoga Wheel, a new yoga tool is making its way from the US to Europe. This round tool ensures an effective and varied workout. More ease for backbends, improved core stability, and support for more complex yoga poses are just three of the many benefits of the Yoga Wheel. Come by and try something new.
YONGA®
...is a blend of Qi Gong, Yoga, and Tai Chi to help slow down your daily routine with the flow of the seasons. These seasonal energies are channeled into contemporary movement sequences. Influences from Qi Gong, Yoga, and Tai Chi, for example, create a modern, holistic workout. Feel the synergy of strengthening, flexibility, and balance. Breathing and awareness play an important role. Slow down your everyday life with YONGA® – your group training without any additional equipment.
Cardio & Energy
Aqua jogging
Aqua jogging is an endurance workout that utilizes water resistance! This workout trains your cardiovascular system, tones your muscles, and boosts fat burning. The weightlessness of the water makes this strenuous cardio workout gentle on your joints, and the belt provides security and buoyancy, as the sea demands a lot from you. But when else can you train with a view of long sandy beaches and the expanse of the ocean? The scenery is absolutely worth it and makes this workout an unforgettable, albeit strenuous, experience!
Aqua Zumba®
Your party in the cool water! With movements to Latin American tunes like merengue, salsa, reggaeton, and more, you'll not only build your endurance, but also experience a unique kind of water workout. It strengthens your muscles, improves your coordination, and boosts fat burning as you dance around the pool! Don't miss this party where Zumba meets water! Fun guaranteed!
bellicon® Jumping Bounce and Tone
bellicon® Jumping Bounce & Tone is a holistic and health-promoting trampoline workout. A moderate pace, trendy beats, and deliberate movement techniques boost the cardiovascular system, train coordination, and built-in toning elements strengthen the muscles. Strengthening the pelvic floor is a key focus. The Bellicon training program is suitable for every fitness level.
bellicon® Jumping
Get on the trampoline! Unique, emotional, and breathtaking! Get hooked on this intense workout, which uses arm-leg combinations and fast, powerful jumps to train your cardiovascular system and is a lot of fun to the beat of energetic music. The best part: All jumps and techniques are easy to learn, guaranteeing quick success, even for beginners!
Dance Moves
Dance moves require rhythm in your veins and a joy of movement. Building and gradually learning a cool choreography will not only improve your physical fitness, but also your mental and emotional fitness. Physiological and psychological movement patterns are important here, providing new training stimuli. Simple basic steps combined with creative moves in a captivating choreography will get you in perfect shape and, above all, have tons of fun on the dance floor. Let's dance like nobody's watchin'!
Dance Workout
Dance Workout offers you the perfect combination of exercise and (dance) fun. Classic basic steps are combined with fitness elements. The music takes center stage and provides the motivating beat. Your body burns calories while simultaneously releasing feelings of happiness. Dance Workout is ideal for those who don't want to commit to a particular style, as it includes everything from dancehall to funk to pop. It's all about burning off energy!
Running technique training
Why is running technique training important? This helps you avoid incorrect and excessive strain, prevent injuries, and ultimately increase your performance – all without additional training effort, but rather through a more economical running style. This course will cover the classic ABCs of running, athletic training, and coordination exercises for your mind and body, as well as for lightness and speed. So, if you want to hone the finer points of your running technique to reach your goal even faster and more smoothly, you'll receive professional coaching here, which will take you to the next level!
Morning Run
The early bird catches the worm. Get out of bed and lace up your running shoes! Those who aren't morning people prefer to roll over in their warm bed while early risers happily run into the sunrise. Here, you can burn off those first few calories with a moderate morning run before heading off to a delicious breakfast.
Morning Run Workout
Get out of bed and lace up your running shoes! If you're not a morning person, you'd better roll over in your warm bed, while the early risers happily run into the sunrise and get some exercise. This variation of the morning run combines easy running with short, intense full-body exercises to give you a real kick. That makes breakfast doubly deserved. A perfect start to a great training day.
Piloxing
...is a sweaty interval training with the goals of burning fat, building muscle, and toning and shaping the body. At the same time, the cardiovascular system is strengthened. Flexibility, mobility, and endurance are promoted in this fun workout through elements from fitness boxing.
POUND® Fitness
Ripstixes instead of dumbbells! POUND® is a fitness trend from the USA and is suitable for all fitness levels. POUND® offers the perfect atmosphere to let go, recharge, tone your body, and rock out! In this full-body workout, Ripstixes create their own rhythms, which makes Pound unique.
Road bike tour for beginners
Do you enjoy cycling and want to explore the charming surroundings of Novo Sancti Petri? Then set off on a tour with our bike instructor! Enjoy the views from the coastal road and stretch your legs for your next workout. This will be an absolute experience, and you'll enjoy some views beyond the hotel. So hop on your bike and go.
Road bike tour
Do you enjoy cycling, have you ever ridden a road bike, and want to explore the charming surroundings of Novo Sancti Petrien? Then set off on a tour with our bike trainer! Enjoy the views from the coastal road and stretch your legs for your next workout. A cappuccino stop at one of the legendary surfing beaches is a must!
Swimming technique: crawl
Freestyle swimming, also known as crawl, is the pinnacle of swimming and triathlon today. It's not only the fastest but also the most efficient swimming technique, yet it's also very complex. In this session, you'll improve your crawl technique. Topics such as the basics of crawl swimming, arm stroke phases, water position, leg kick, and breathing technique will help you lie like a log in the water and glide efficiently through it.
Step Party Beginner
Turn your workout into a party!!! If that isn't a cool motto! ;-) Step Party feels like a party, but it's actually an endurance workout. A short, simple choreography on the stepper to catchy music will get you sweating. The goal is to have fun, but you'llstill burn calories!
Step Party Intermediate
Now you know a few step aerobic moves and want more? This step party will get you sweating, and cool beats will help you push yourself to your limits with ease. You'll love this cardio workout, and the fun factor is guaranteed! Let's get this step party started!
Step and Tone
Step aerobics meets body workout. This workout combines step elements with strength exercises in the form of a simple choreography. You can expect a combination of cardio and strength. Sounds strenuous? It is ;), but the fun factor is huge! ... let's step up and have fun!
Sunrise and Sundown Swim
Let yourself be surrounded by liquid sunshine and dive with us into the morning or evening Atlantic. Whether we dive meditatively or throw liquid confetti around as a group, thus ensuring a great start to the day or marking a perfect end to the day, we decide spontaneously and intuitively as a group.
Zumba®
Zumba® Fitness is a mix of flowing aerobic steps and Latin American.
Moves like salsa, merengue, cumbia, and reggaeton – a pretty sweaty workout that combines rhythmic movements with classic fitness. Each song is linked to a specific choreography and is easily learned in a class – and you'll definitely burn some calories in the process. Zumba® focuses on effective training, lots of fun, and cool beats – you can expect the ultimate dance party with a good mood!
High Intensity Interval Training
bellicon® Jumping meets Shadowboxer
bellicon® Jumping meets Shadowboxer is a workout with HIIT elements – an explosive combination on the trampoline! In this class, jumping fitness meets the shadowboxer belt. Through simulated boxing moves and functional exercises on the trampoline, you'll train your entire body in addition to your cardiovascular system. Intoxicating interval music makes it possible and motivates you to push yourself to the limit!
DEEPWORK®
DEEPWORK® is an intelligent concept for EVERYONE. Strength, flexibility, cardio, coordination, and dynamic and static full-body exercises blend together! DEEPWORK® movements combined with driving house music are unique and truly unusual. Afro, Deep, Electro, Tribal House, and much more await you. The movements are designed to always connect tension and relaxation based on various breathing exercises – the Power of Polarity! DEEPWORK® – for EVERYONE – train at your own level – from Zero to Hero!
HIIT
Now it's time to get down to business: action, fun, and fat burning. HIIT (High Intensity Interval Training) burns more body fat than moderate fitness training. However, you'll push yourself to your limits and have to grit your teeth. The reward is the afterburn effect, meaning you'll continue to burn body fat for several hours afterward.
HIIT meets meditation
There are hardly two more contrasting parts – and all in one session! The first part is dedicated to intensive interval training, which takes place in a circuit with functional exercises and your own body weight. Perfect for getting your cardiovascular system going and really working yourself out. The second part includes mindfulness exercises with gentle stretches and guided meditation. The combination of a sweaty workout and grounding meditation helps you become aware of your entire body and leaves you feeling balanced and grounded afterward.
HIIT the Beat®
Get fitter and more flexible than ever with HIIT the Beat®, the perfect blend of functional exercises, effective high-intensity interval training, and infectious beats! This workout combines fun and functionality like no other. The easy-to-learn, varied exercises and motivating music from star producers will captivate you so much that you won't even notice how you're improving your fitness, flexibility, and coordination with every step. Best of all, you can join without any prior experience, and the exercises come in different levels for EVERY fitness level and are easy to understand. We promise!
MAX®: Muscle Activity Excellence
This workout is perfect for staying in shape and focusing on building muscle, strength, and endurance. Intervals, work, and rest phases help boost fat burning.
STRONG Nation™
Are you looking for a fast-paced workout? A powerful conditioning workout that challenges your entire body? The special thing about STRONG Nation™ is the music, whose beats and effects are perfectly matched to the workout. This makes you work even harder! The STRONG Nation™ step sequences include exercises from high-intensity interval training, such as burpees, squats, and fast lunges. This workout is guaranteed to push everyone to their limits – and reward them with increased strength, speed, endurance, and mobility. Try it! It's a lot of fun!
Tabata
Tabata is a high-intensity interval training (HIIT) and a productive mix of cardio and strength training elements. The workout was invented by Japanese physician Dr. Izumi Tabata. Tabata is characterized by short, intense exercises in intervals that push your heart rate to its maximum. This is followed by a short break – and then you carry on. Tabata training maximizes your endurance and fitness, and studies show that it improves fat burning and performance. Eight intervals of 20 seconds each are completed in four minutes. After each interval, you are allowed a 10-second breath. A total of four blocks of this are performed in the class. A finisher brings the class to a climax. So, up for this personal challenge?
Strength & Power
Abs and Core X-press
The days when only men wanted a six-pack are definitely over! We'll train your abs until exhaustion. Here you'll learn exercises that go beyond simple sit-ups. You'll not only tone your rectus abdominis and obliques, but also stabilize your entire torso. Remember: you need your abdominal muscles for almost every body movement; they support neighboring muscles during breathing and relieve pressure on your spine. And by the way, washboard muscles look damn good, too. Let's plank together!
Animal Movements
If you want to move with power and grace, you've come to the right place. Mobility and functional movement sequences dominate the class. This low-to-the-floor core workout teaches efficient movements and, above all, strengthens the core. Regain your original strength while working up a sweat, and you'll also train your abs along the way ;) So let's go! Follow the call of the wild!
Aqua Fitness
Aqua training is more intense than you think! You must be able to swim and have a reasonable level of fitness. Aqua fitness classes train your arms, legs, buttocks, and core in a way that's particularly gentle on the joints. This makes aqua fitness particularly suitable for athletes and fitness enthusiasts with spinal and joint problems. The massaging effect of the water improves blood flow to the connective tissue, and cold thermogenesis burns additional calories. So, get in the pool!
Aqua Interval
Jump into the water and take it to the next level. Aqua Interval alternates between longer periods of exertion and shorter recovery phases. This prevents your body from fully recovering, pushing you to new limits in the cool water. Fun factor guaranteed!
Barre workout
Barre combines elements from ballet, Pilates, yoga, and functional training into a challenging and highly effective workout. Barre strengthens muscles and tones the body. It stimulates the metabolism, boosting fat burning. Balance and general posture also improve. If the word 'ballet' immediately turns you off... not so fast! Barre is explicitly not just for graceful dancers and people with strong coordination skills. On the contrary - everyone can join in, because all exercises can be varied in complexity and intensity. Yoga, Pilates, and dance fans can really challenge themselves with this class and build muscle strength. Die-hard strength and endurance athletes can work on their posture, balance, and coordination.
bellicon® Jumping Interval
HIIT on the Trampoline. Jumping fitness meets interval training. A combination of cardiovascular training, strength endurance, and strength training on the trampoline awaits you. Strength endurance, strength, and explosive power are systematically increased, and the combination with interval units completes the class. Let's jump!
Boot Camp
To the point of pain and maybe even a little beyond! You're a true fitness freak—welcome to hell! With cool equipment and functional exercises, this workout will push you to your limits—and your trainer won't show mercy until all the push-ups, squats, and burpees are done. Push your mental and physical limits to leave our retreats even stronger.
BootCamp PAKAMA Style
Do you love our BootCamp format and would love to pack it all up and take it home with you? Then the PAKAMA Style BootCamp is just right for you. Your gym packed into a backpack with plenty of tools for a tough workout anytime, anywhere. Here you can really work out, push yourself beyond your limits, and pack it all up and take it home with you. Try it out: your gym in one bag or hell to go!
Functional Miniband Workout
Get your bikini body! This effective full-body workout based on 7 fundamental movement patterns promises tons of fun. The focus of this class is the best exercises for a firm butt, toned arms, and a flat stomach using the mini band. Since a mini band fits in any handbag, the exercises can be easily integrated into your daily routine even after the retreats. See for yourself how amazing this little miracle tool is!
Full Body Workout
Toned arms, a strong back, toned legs, and a flat stomach: Our full-body workout will get you in top shape! Experience an intense full-body workout with bodyweight and small equipment that will really get you sweating. Be prepared for anything, because in this class, anything is possible!
HOT IRON® 1
Do you want to tone up your muscles and enter the world of weights and dumbbells? Then HOT IRON® 1 is just right for you. This class is both an ideal introduction to barbell training and the perfect "straightforward course" for a full-body workout without a lot of fuss. It's a clear, simple strength endurance workout consisting of basic barbell exercises. Beginners are introduced to the basics through smart, combined technique training, while advanced users can fully challenge themselves by choosing the right weight. With no more than 50 repetitions, every muscle is truly trained in strength endurance, offering increased training effects.
HOT IRON® 2
HOT IRON® 2 is the coordination and conditioning upgrade from HOT IRON® 1. New exercises, a partially modified muscle load range, and an extended training time train the body differently than before. Even more toning, even more body fat reduction, even more health. A mix of strength endurance and hypertrophy training stimuli (hypertrophy = muscle building) intensifies the training effects. Let's rock!
HYROX
HYROX is the fitness race FOR EVERY BODY. In the fiercely competitive HYROX Competition, athletes must demonstrate their strength and endurance in equal measure. HYROX combines three different training methods in one unique event! The combination of functional strength training, high-intensity interval training, and classic endurance training makes HYROX not only unique but also measurable. With this workout, we'll get you fit for your HYROX event. Anyone can participate, whether you're a recreational or professional athlete – at the end, you'll push your individual physical limits and achieve your personal best.
Kettlebell technique – advanced
Have you been training with a kettlebell for a while and love this workout? Are you comfortable with the basic exercises and now curious about what else you can do with them? Then Justyna is the right place for you. Together, you'll train your entire body with advanced kettlebell techniques and hone your snatch, Turkish get-up, windmill, and much more. There's new input here—so don't miss it!
Kettlebell Workout
In this workout class, the seven basic movement patterns are combined with the kettlebell for an effective full-body workout. The kettlebell—also called a round ball weight—has a long history. In this class, you'll learn how to use it to achieve your goals. If a toned butt, strong shoulders, and upright posture are on your wish list, you shouldn't miss this full-body workout with basic kettlebell exercises.
KickHIIT
In addition to kickboxing techniques such as punching and kicking, this workout offers a complete fitness program for the entire body: in addition to strength, endurance, coordination, and flexibility are trained. This makes it a tough workout that burns a lot of calories and challenges the mind. Partner exercises and exhaustion are encouraged.
Legs and Booty X-press
A nice booty is the order of the day – this class is all about a nice, firm butt and toned legs. This strength-endurance workout for the buttocks and all the leg muscles will tone the tissue and make your curves look more toned. Small equipment like mini bands and tubes, as well as bodyweight exercises, make this workout challenging and get you to your goal quickly. Ready, set, go!
Shadowboxer Performance
Using the Shadowboxer fitness equipment, Shadowboxer Performance combines classic shadowboxing with elements of functional training to train all five physical abilities of a healthy body: ENDURANCE – STRENGTH – SPEED – FLEXIBILITY – COORDINATION! The SHADOWBOXER is a training device consisting of a belt and two attached tubes. The belt provides a gentle yet highly effective workout for the back muscles, while the tubes promote strength and flexibility.
Strong back
Don't give the number one office-related illness a chance and learn how to effectively prevent posture and back problems in the future. This requires more than a gentle program! With functional exercises modeled on your everyday movements, you'll strengthen your core muscles and stabilize your spine. The focus will be on the muscles that straighten the spine and stabilize the torso – for a strong foundation for healthy posture.
Technical training
Here, you'll learn all the basic exercises like squats, deadlifts, bench presses, and much more with a barbell. These are the most important basic exercises every fitness queen should know. Depending on the group composition, functional exercises with kettlebells or rings may also be part of the class. This course is designed for all CrossFitters, weightlifters, powerlifters, and gym queens alike. Improve yourself!!!
Train like an athlete
This workout is an absolute must for anyone who likes something challenging, athletic, and fun all at the same time. You can expect flexibility and coordination challenges as well as endurance and strength elements. In the Athletic Workout, you'll experience the combination of these four elements into a single unit – a real firework for your body!
TRX Get started
Training with the TRX is a highly effective full-body workout in which you use your own body weight as training resistance. With a variety of over 300 exercises, entire muscle chains are usually trained and only rarely isolated muscles, which makes the training as efficient as possible. The constant movement of the straps during training activates the small muscles close to the joints, resulting in a significantly greater training stimulus for the larger muscle chains. TRX training is one of the most effective forms of training and has become an indispensable part of every gym. Since the suspension trainers can be individually adjusted, you are in great hands as a TRX beginner and learn the basics in a fun and effective workout.
TRX training
Visible training effects can be achieved in a very short time – and all with this simple suspension system. Strength training with the suspension system is combined with coordination-based, functional exercise sequences that also stimulate the metabolism and thus ensure optimal fat burning. As you can see, there are no limits to training with the TRX. Your own body weight is constantly used as training resistance, with instability increasing the challenge! Push your limits in this session for experienced TRX enthusiasts!
Upper Cut (Boxing + Core)
A high-intensity workout awaits you, consisting of boxing techniques and exercises for the entire core muscles. Upper Cut promotes coordination, speed, endurance, and power. Constant muscle strain through intensive strength/endurance training gets your circulation pumping and improves your fitness. The training also serves as a balance and stress relief from everyday life. Want to build endurance by working out?
Hypertrophy
Calisthenics
Bodyweight training at its finest. The word calisthenics is composed of the Greek words kalos ("beautiful," "good") and sthenos ("strength"), meaning "beautiful strength." Given the impressive aesthetics of the various exercises, this term makes perfect sense. While calisthenics refers to exercises using your own bodyweight, a calisthenics workout primarily involves advanced bodyweight exercises. The exercises themselves are divided into static and dynamic exercises and usually have a strong gymnastic connection. Want to try something new? Together, we'll take your bodyweight training to the next level.
Cross training
Inspired by the toughest workout in the world – CrossFit – cross-training is a functional, competitive training system that focuses on weightlifting, gymnastics, and metabolic conditioning. A cross-training session consists of a warm-up with mobility, technique training, strength training, and a WOD (workout of the day). This class is designed to build muscle, promote coordination, explosive strength, maximum strength, strength endurance, and speed, as well as improve flexibility. The most important aspect: having fun while training and celebrating successes you wouldn't even dare to imagine. Believe in yourself and your body! Let's be champions.
HOT IRON® CROSS
HOT IRON® Cross is THE class format for real muscle building with the barbell! This powerful hypertrophy workout is complemented by sweat-inducing repetitions that will melt even the last pockets of fat. With 3 sets of 8-12 repetitions, this athletic class works with fewer repetitions than the Hot Iron® 2 or Hot Iron® 1. This creates more toned, metabolically active tissue and thus ensures an increased basal metabolic rate – a 24-hour calorie burn. Are you strong enough for this challenge?
Holistic Lifestyle Coaching
1:1 Nutrition coaching
Do you want to optimize your diet and receive personalized nutritional recommendations tailored to your daily routine to achieve your dream figure and/or improve your athletic performance? Then this one-on-one coaching session is perfect for you. It includes a personalized nutrition plan, recipes, and work materials on topics such as weight loss, improved athletic performance, muscle building, and more. Heike will help you achieve your nutritional goals easily and effectively.
1:1 Nutrition and lifestyle coaching
Our diet not only influences our appearance, it is also one of the most important components for long-term health. Perhaps you want to lose weight and reduce your body fat percentage, simply feel better in your everyday life, or dare to make a complete fresh start? However, a stupid diet is usually not enough to change your diet and lifestyle. Let's discuss holistically together what your daily diet looks like and what we can adjust to help you feel healthier and fitter again. I will show you which stressors have a negative impact on your health and why factors such as sleep, relationships, exercise, and mindset are just as important as the right diet. In my lifestyle and nutrition coaching, you will receive easy-to-implement individual tips and tricks for a healthy and goal-oriented diet and a positive mindset in everyday life. I look forward to hearing from you!
1:1 Mentoring: Power of Femininity
Maybe you know this: you feel listless, dissatisfied and self-critical, and sometimes have the feeling that you're not at peace with your own body. You may be one of those women who often overexert themselves. You try to please everyone, whether at work, in your family and relationships, at home, etc. Your motto: do everything faster and better! In the end, your own needs often fall by the wayside. In a personalized one-on-one consultation, we will address your needs. Lisa will give you concrete methods and show you how to draw strength from within. When you confront your needs, you have the opportunity to find a completely new approach to yourself, so that you can live your life in a more conscious and relaxed way. We will create a safe space in which you can open up. Be sure to bring something to write with.
1:1 Physiotherapy consultation
Do you have physical complaints related to your musculoskeletal system (joints, muscles, and ligaments)? Pain during sports (for example, after an injury) or restricted mobility in everyday life? Then Anna can provide you with pain relief and improved function through her physiotherapy treatment. During treatment, she not only focuses on the affected area of the body, but also examines and treats neighboring parietal regions. In addition to her treatment, she also gives you valuable tips and exercises for your everyday life.
NEW: Brain changing is game changing
Breaking out of negative behavioral patterns with neuroplasticity.
To change something in our lives, we have to reprogram our brains. A large part of our everyday life, our preferences, and our actions are simply habits – deeply anchored in our brains. So if you want to change your lifestyle, it's important to understand how our brains tick. Neuroplasticity describes our brain's ability to change and learn throughout our lives. Your brain develops in the direction you set for it. Paths you use less often recede over time. The ones you repeatedly follow become more solid and stronger. So you have a choice: reinforce old paths or build new ones? Do you want everything to stay as it is? Or do you want to change something, bring more possibilities and solutions into your field of perception? This lecture will tell you how to understand your brain and learn how to reprogram it, break out of your negative behavioral patterns, and thus change your life.
This lecture is a prerequisite for the workshop “Brain over Food – Eating Disorders”.
Brain over Food – Eating Disorders
I did it and would like to share my experiences with you because I realized that my eating behavior was a learned behavior, driven by my brain, and I learned to switch it off. You can expect a short, gripping personal account as well as an informative scientific perspective on abnormal eating behavior. Learn to understand binge eating and other behaviors in a new way and discover how you can harness the power of your brain for quick and lasting recovery. Fundamentals from neuroscience and psychology will be included, as will the development of methods that are designed to change your thoughts about food in the long term, rather than further compulsive control over your eating habits – because eating starts in your head. Join me in throwing out the programming of your brain about controlling your eating behavior, so that eating becomes a pleasant and enjoyable pastime for you and doesn't dictate your life.
NEW: The Women's Health Retreats – Themed breakfast: Eat the rainbow – start the day with nutrients!
Colors count, not calories!
Healthy eating also means knowing which nutrients are particularly important and which foods contain them in abundance, as well as how to best combine them to stay full for a long time and get in shape sustainably!
Fitness for the soul
It's time to be truly happy with yourself. The art of bringing about big, lasting changes comes from small, steady steps. Taking the time every day to work on yourself. And that doesn't always have to involve long, hard training sessions. In this workshop, you'll receive valuable inspiration and exercises to strengthen your inner strength.
NEW: Homecoming – Love, live now, Let it go
This is another workshop in Natalia's "Homecoming" series. Homecoming is about finding yourself, coming "home," and rediscovering your inner self. The quality of our lives lies not only in our physical health, but also in our mental health... and this lies largely in our own hands and hearts. However, we often lose ourselves in the world of countless external influences and look for answers and happiness in the wrong places, in things, or in other people. Social media influences our consciousness with modern beliefs, and we lose the ability to live in the here and now. Natalia shows you the importance of being and the path back to yourself and your heart. "Love is the answer" - and not just when it comes to love.
Self-defense, self-protection & self-assertion
...to defend against sexual violence against women. Do you feel unsafe walking home alone at night? What do you do if you feel threatened or even attacked? The focus of this workshop is on dealing with sexual violence against women. Together we will train awareness in violent situations and practice behavioral options that can prevent attacks before they even occur. The focus is on de-escalation through body language and communication, but physical defense techniques are also part of the workshop. Women who are informed and trained not only increase their own safety but also contribute to the protection of their family, friends, and acquaintances. Are you in?
NEW: Supplements: Useful nutritional supplements for sports
Every performance-oriented athlete is looking for ways to get the most out of their body. So-called "performance enhancers" have become an integral part of modern sports, and attempts are also being made to push individual performance limits through nutrition. In recent years, more and more nutritional supplements (ergogenic aids) have come onto the market, and entire shelves in gyms, supermarkets, and drugstores are filled with them. In this seminar, you will learn about the most popular supplements and their effects, and discover which supplements are useful and which are less so.
NEW: Thai Yoga Massage Workshop
Thai yoga massage is often referred to as yoga for lazy people. It is a massage that touches both the body and the mind, and ultimately the soul. Targeted pressure and stretching techniques can release muscle tension, calm the nerves, activate lymphatic circulation, and support the metabolism. This workshop is an introduction to the basic techniques of Thai yoga massage, namely mindful touch. A guided massage sequence is used, so each participant enjoys a massage and learns to give a short sequence.
NEW: The magic is in you! – LIVE Human Design Reading
HUMAN DESIGN is your key to your uniqueness, which you may have always felt but couldn't quite put your finger on. With your very own Human Design chart, you can (re)discover your potential, initiate growth, and address any lower self issues.
This process of personal development is full of profound insights about you and your life. Human Design isn't stubborn black-and-white thinking, neither good nor bad, nor an excuse or limitation. With the help of this tool, you'll understand that everything you need is already within you. It combines ancient wisdom with modern science.
NEW: Upside down – Workshop on handstand, headstand, forearm stand
Turn your world upside down. With the right understanding and targeted exercises, you'll soon master the headstand/handstand/forearm stand. I'll show you how to change your perspective while staying steadfast.
Respectful communication in business and everyday life
There's nothing more important than good communication! Especially at work, we often interact with people we'd rather avoid in everyday life. How do I communicate with those around me in a way that enriches and empowers each other? Lisa will show you the communication pitfalls that lie in wait for you in everyday life and how you can confidently and professionally handle accusations and verbal arguments. In this presentation, you'll learn how you can receive appreciation yourself through appreciative communication and how easy it is to show appreciation to everyone around you.
Workshop for (braided) sports hairstyles
A mess on your head or hair in your face during exercise – who hasn't experienced it? It's not easy to quickly tame your mane into a sporty hairstyle that will look great throughout your entire workout and allow you to work out without any problems or even roll around on the mat. It only takes a few minutes and looks great, too! We'll show you how it's done and how to create the perfect sports hairstyle with your hair in just a few minutes.
Cycle connection
The female cycle is a miracle. Support your hormones with cycle-related foods and the right exercise. Connect with your cycle phases and learn to follow your inner compass. If we are aware of how our cycle clock ticks, we can relax and align our daily lives with our femininity. Why is it important to live cyclically? This workshop offers exciting insights into your cycle and yourself. By keeping a cycle diary, you will learn more about yourself and learn to truly listen to yourself. Be sure to bring something to write with.
Daily Flow
Programme Example
Every day at Women’s Health Camp is a fresh mix of movement, mindset, recovery, and fun. While no two days are exactly the same, here’s a glimpse of what your experience could look like—from energising mornings to feel-good evenings.
7:00
Sunrise WOGA ® on the SUP
8:15
Breakfast
9:10
Welcome dance
9:30
1:1 coaching on the topic of nutrition
11:00
HOT IRON ® CROSS
12:30
Lunch
13:30
Time for yourself
15:00
Hybrid (HYROX) Reset workshop
17:30
Time for you
18:45
Community beach walk
19:30
Dinner
20:55
Lecture on the topic
What To Pack
Pack Light. Feel Ready. Move Freely.
We’ve kept it simple, so you can focus on what matters—feeling amazing from the inside out. Here’s everything you’ll want to bring to stay comfy, energised, and ready for whatever the day throws your way. No stress, no overpacking—just the essentials to keep you moving, resting, and flowing through the week.
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Small day backpack
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Refillable water bottle
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Cap or sun hat
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UV-protective sunglasses
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2 pairs of trainers
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Hiking boots (optional)
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Training leggings/shorts
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Vests & workout tees
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Hoodie or warm layer (spring/autumn)
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Waterproof jacket (spring/autumn)
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Padded cycling shorts (optional)
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Swimwear x2 (sporty + supportive)
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Flip flops
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Pyjamas & slippers
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Swim goggles & cap (optional)
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Basic toiletries (shampoo, gel & moisturiser provided)
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Any personal meds + blister plasters