In the studio, in the club or at home: three options for effective training
What is an ideal workout? This question depends on many factors – your goals, character and environment. We turned to specialists – Ilya Gomolyuk, a trainer at the My Place studio, Oksana Markova, an expert in X-Fit group programs in Russia, and Anna Kuznetsova, a personal trainer with home exercises. They shared their experiences and talked about different training formats, and we leave it to you to choose the best option.
Contents of the article:
training in the studio: Ilya Gomolyuk notes that classes in a specialized studio provide individual approach and professional control of exercise technique. An atmosphere is created here that stimulates maximum performance, and a wide range of equipment allows you to effectively work out all muscle groups. This format is ideal for those who value the quality and safety of training.
Group classes at the club: According to Oksana Markova, training at a fitness club is a great way not only to maintain physical fitness, but also to receive motivation from the team and coach. The energetic atmosphere, variety of programs and professional support make classes bright and productive. Group training also promotes socialization and team spirit.
Home workouts: Anna Kuznetsova emphasizes that training at home is convenient and economical, especially for those who are limited in time or prefer privacy. Modern online programs and a minimal set of equipment allow you to organize effective training without leaving home. The main thing is discipline and the right choice of exercises that suit your goals and level of training.
Thus, each of these formats has its own advantages. The main thing is to listen to your body, set realistic goals and exercise regularly to achieve the desired result.
Group training X-Ballast Ball
What’s the point
This program includes functional exercises such as lunges and squats, as well as Pilates and stretching elements, all using the unique bosuBallastBall, a gymnastic ball equipped with a stabilizer. The ball contains special granules that shift the center of gravity, making it more stable and comfortable to work with.
What it addresses:
X-Ballast Ball classes are aimed at developing coordination and balance. Training on an unstable surface teaches the body to quickly adapt to new conditions while maintaining inner peace. The focus is on strengthening the stabilizer muscles responsible for balance and the safe execution of movements in accordance with natural biomechanical laws. By controlling movements and alternating muscle tension and relaxation, we stimulate neuroplasticity and improve nervous system function.
What’s included in the program:
The session consists of functional exercises (lunges, squats, etc.), complemented by stretching and Pilates elements. A special effect is achieved thanks to the ball’s small footprint and moving center of gravity, which forces the body to constantly maintain dynamic equilibrium.
Who is it for?
The program is adapted for all fitness levels—from beginners to seniors and pregnant women.
Oksana MARKOVA, program creator and X-Fit group program expert in Russia:
“Balance is the foundation of well-being. This is what we learn in these workouts: maintaining stability and equilibrium under any circumstances.”
Fitbox mini-group classes
What is this workout?
Fitbox is a relatively new trend originating from the USA that debunks the myth that boxing novices are inevitably taken apart during their first class. The key here is your activity and striking. Unlike traditional boxing with sparring, Fitbox involves working with your own bodyweight and various equipment—bags, punching pads, and dumbbells. The goal is to give it your all.
What it addresses:
The workout helps you burn calories effectively (about 800-900 kcal per hour), relieve accumulated stress, increase endurance, and learn to throw punches, which gives you confidence and the ability to stand up for yourself.
What it consists of
The program is divided into three phases. The warm-up includes lots of jumping and several strength exercises, primarily for the legs, to warm up the body. The main portion consists of several rounds: each includes a series of various punches—straights, side punches, and uppercuts—on the bag, including the abdominal and head areas. The more punches, the higher the intensity. The entire workout is set to dynamic music, which changes rhythm throughout the session, helping to avoid distractions and stay focused on the accuracy of your punches. The explosive portion of the workout consists of running in place with rapid punches on the bag, developing endurance. The session concludes with strength exercises for the upper and lower body, with an emphasis on the abs and lower back for muscular balance suitable for: Those tired of monotonous gym workouts and need the attention of a trainer (mini-groups consist of 2-3 people). Fitness level and weight are not important
who is it for?
Mini-group classes provide a personalized approach from the trainer to each participant, ensuring that technique is practiced as thoroughly and accurately as possible. This reduces the risk of injury and accelerates progress. Furthermore, training with like-minded individuals creates a friendly atmosphere and additional motivation, helping you stay engaged and achieve better results.
What you’ll need for classes
Comfortable athletic clothing and well-cushioned shoes are sufficient for training. All training equipment, including boxing gloves and punching bags, is provided by the studio. You can also purchase your own gloves for hygiene and comfort.
Tips for Beginners
Don’t be afraid to start, even if you have no experience in martial arts—the trainer will help you adapt and adjust the intensity. It’s important to listen to your body and communicate any discomfort to the trainer. Regularity and a gradual increase in intensity will lead to noticeable improvements in your fitness and self-confidence. Ilya Gomolyuk, trainer at My Place studio:
“There’s no time for rest or distractions during the class—you’re constantly moving and must maintain the pace to stay on track.”
Home Workout with a Chair
What it’s all about
This workout consists of strength exercises for different muscle groups, performed in several sets with 1-2 minute rest breaks. You only need one simple piece of equipment—a regular chair, something you can find in any home.
Workout at home using a chair
What’s the point
What the program consists of
The complex includes six exercises that you can do right now! First, place the chair close to the wall for greater stability. Warm up before you start, and then finish with a short stretch for better recovery.
Stand facing a chair, feet shoulder-width apart, lean forward and grab the edges of the seat with your hands. Assume a plank position on your palms and toes, tighten your abs and tuck your pelvis slightly so that your body forms an even line from crown to heels. Bend your elbows toward your torso, then straighten your arms into chair push-ups—that’s one rep. Perform 3 sets of 15 push-ups.
Turn your back to the chair, feet shoulder-width apart, toes pointed out. Lower yourself into a squat by bending your legs and pushing your pelvis back, keeping your knees at a 90-degree angle and not extending your knees past your toes. Touch the seat of the chair with your buttocks, but do not sit on it, leaning your body slightly forward to maintain balance. Stand back up – this is 1 squat. Do 3 sets of 15 reps.
Sit on a chair with your feet together, knees at a 90-degree angle. Lift one leg off the floor and, keeping it in the air, jump up, carefully returning back to the chair. Make sure that the supporting leg does not leave the floor during the squat, only at the moment of jumping. Do 10-15 jumping jacks on one leg, then switch legs and repeat.
Lie face down on a chair, arms along your body. Place your feet on the edge of the seat, shoulder-width apart, with your knees at a 90-degree angle. Raise your pelvis, squeezing your buttocks as much as possible at the top, alternating between bringing and spreading your knees. Lower your pelvis down without touching the floor. Repeat 12 times for a total of 3 sets.
Stand facing a chair with your feet together. Bend over and grab the edges of the seat with your hands, the angle of the body to your legs is 90 degrees. Swing back with a straight leg, maintaining a natural arch in the lower back and without lifting your leg too high. Perform 15 repetitions on one leg, then switch legs. Do 3 sets.
Sit on a chair, holding the edges with your hands, stretch your legs forward. Bend over, simultaneously pulling your legs towards your body and your body towards your legs. Make sure your abs remain tense. Do 3 sets of 20-25 repetitions.
Who is it suitable for?
For those who want to keep their muscles toned without leaving home.
In the studio, in the club or at home: three options for effective training
Who is it for?
