Introfit

Back in shape

A programme designed for people who are returning to physical activity after a long break or following an illness. The training is aimed at strengthening the whole body.

Download the plan ⟶

Warm-up

Prepare your body for your workout, get your blood flowing and warm up your key muscle groups.

1 Cardio

5 minutes on any cardio machine

2 Arm circles (front and back)

Front x 20, rear x 20

3 Arm swings

Forwards and backwards x 20 – hands at shoulder height

4 Hip rotations

10 repetitions in each direction – hands on hips

5 Lunges on the spot

Do 20 (10 to the right and 10 to the left) shallow lunges on the spot, keeping your hands on your hips

6 Leg swings

Rest your hands against the wall and do 10 forward-back swings, then repeat the same movement to the side

7 Toe raises

Do 20 toe raises

8 Running on the spot

Warm up for 30 seconds by running on the spot

Introfit: Get Back in Shape

Split training: you perform the exercises in the following patterns: A-B-A; B-A-B; A-B-A.
This means that you do one of the training sessions twice a week. The session you repeat changes every week.

Watch the video Download the plan ⟶

Stretching

Relax your muscles after a workout, improve your flexibility and restore your body’s range of motion.

1 Calf

Place your foot on the step so that your heel is outside it, and point your heel towards the floor.

2 Back of the thigh

Cross your legs and bend forward. Try to touch the floor with your hands.

3 Front of the thigh

Rest one hand against the wall and use the other to grab your foot and pull it towards your buttock.

4 The inner thigh

Stand with your feet wide apart (80% maximum) and bend down as far as you can towards the ground.

5 Chest

On the TRX (yellow and black straps), grip the handles and stand in a lunge position. Lean well forward and spread your arms out to the sides at shoulder height. Deepen the lunge for a more intense workout.

6 Stomach

Get into the „seal” position – lying on your stomach, lift your torso as high as possible.

7 Buttocks

Sit on the floor with your legs straight and place one foot on the knee of the other leg. Bend the straight leg and pull it towards you.

8 Ridge

Get down on all fours on the floor and perform repetitive movements, raising and lowering your back. Do not lift your hands or feet off the floor.

See the other Introfits

Introfit consists of comprehensive training plans specially designed by CityFit experts. With these plans, you’ll achieve your training goals faster and more safely, and the results of your workouts will last much longer.

For Intermediate Learners

Strengthening the whole body, balanced muscle growth, improved fitness.

Weight loss – Weight loss, Athletic physique, Maintaining muscle mass

A strength training programme designed for people who want to lose excess body fat in a way that is safe for their health, without losing muscle mass.

Girl Power – A Slimmer Waist, Firmer Buttocks, Slender Arms

A programme designed with women in mind. A workout focused on full-body development, with a particular emphasis on the back, abdominal and gluteal muscles.

A Strong Core – Strengthening your abdominal muscles, getting rid of back pain, improving spinal stability

Bodyweight training. Designed to strengthen the deep muscles, known as the core muscles. You can do all the exercises in the Functional Training Zone.

INTROFIT

Are you just starting out at the gym?

With Introfit, you’ll soon feel confident and safe. Here’s what you’ll gain:

Comfort and confidence

You’ll get to know all the different areas of the gym and feel at ease in them.

Safe training

You’ll learn the correct exercise technique to avoid injury and train effectively.

Diversity and outcomes

You’ll find out which exercises will help you achieve your goal and add variety to every workout.

Support and motivation

You’ll get to know the trainers and other beginners – you’ll always know who to ask for help.

group classes included in the pass price

Group classes

With your membership pass, you can take part in all the group classes offered at the club.

Thanks to the Introfit programme, you and your personal trainer will be able to choose the classes best suited to helping you achieve your goals.

All classes