Wise Small Group Training offers a smart selection of group exercise classes in strength, relaxation and mobility. The groups are small (maximum 6 people), so you can expect lots of personal attention.

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small group training

Energetic group training

Wijs offers a selection of training sessions aimed at small groups of up to 6 people. It is just like personal training but in a small group, so it’s a lot cheaper and a huge amount of fun. Each workout differs in intensity, but they all offer a good combination of strength, relaxation and mobility exercises. It’s best to combine different types of training to help you perform better as a person and an athlete.

€ 25

1 WORKOUT €25 total

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€ 20

5 WORKOUTS €100 in total

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€ 17,50

10 WORKOUTS € 175 in total

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1 WORKOUT

€ 25

per workout

€25 in total

BUY NOW

5 WORKOUTS

€ 20

per workout

€ 100 in total

BUY NOW

10 WORKOUTS

€ 17,50

per workout

€ 175 in total

BUY NOW

Rates

Your first lesson is a gift.

We are happy to let you experience our classes. This is a temporary offer, only valid for people who have never been a member of Wijs Gym before.

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VIEW SMALL GROUP TRAINING PROGRAM

Our Small Group Trainings

BBB

45 minutes max. 6 people

BBB is a dynamic workout that targets the three Dutch Bs: abdominals, legs and buttocks. This class consists of heavy strength sets combined with endurance, explosiveness and stability exercises.

This class is suitable for men and women who want to build strength and tone and is a great alternative to a regular leg workout. It is also great if you have suffered or want to prevent hip, knee and ankle injuries.

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Body awake

45 minutes max. 6 people

This class is designed to wake up your body and energize it for the day. It is a medium-intensity full-body workout consisting of bodyweight exercises that target all your major muscle groups.

The class is suitable for all levels, so come nice and early and start your day off right!

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Core & STAbility

45 minutes max 6 people. The focus of this class is on training the core. The “core” refers to the muscles in the middle of the body that stabilize the torso and transmit strength throughout the body. Exercising your core allows you to move your arms and legs in a more controlled manner. We practice primal movements, leg stability and strength exercises. You will be challenged to perform movements with your whole body and ultimately find strength and balance in everyday movements. Suitable for all levels. Sunday classes are taught by a different teacher each week!

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Mobility & Core

45 minutes max 6 people. This class begins with some core activation. You then follow a series of movements using your own body weight to increase your overall range of motion and control of the muscles around your joints. Mobility is different from stretching! While mobility focuses on the ability to actively move a joint through its range of motion, stretching focuses primarily on improving your flexibility. They complement each other but are not the same. During this lesson, both will be used. This class is suitable for everyone and helps you prepare your body for the daily strain, while also helping to prevent future injuries. In addition to achieving the above goals, you’ll probably just feel better, maybe even bigger or lighter after this class!

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Mobility & Core: Lower Body

45 minutes max 6 people. You will be taken through a series of movements that will help you increase your range of motion and improve your control of the muscles around your joints – especially those in your lower body. Although the main emphasis is on mobility, strength and flexibility exercises are also done, as they are needed to increase your range of motion. The session always ends with some core activation. Body weights and/or free weights are used. If you have injuries or limitations, they can always be taken into account – your instructor will give you alternative exercises that exercise the same area/species. Mobility is different from stretching! While mobility focuses on the ability to actively move a joint through its range of motion, stretching focuses primarily on improving your flexibility. They complement each other but are not the same. During this lesson, both will be used. This class is suitable for everyone and helps you prepare your body for the daily strain, while also helping to prevent future injuries.

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Mobility & Core: Upper Body

45 minutes max 6 people. You will be taken through a series of movements that will help you increase your range of motion and improve your control of the muscles around your joints – especially those in your upper body. Although the main emphasis is on mobility, strength and flexibility exercises are also done, as they are needed to increase your range of motion. The session always ends with some core activation. Body weights and/or free weights are used. If you have injuries or limitations, they can always be taken into account – your instructor will give you alternative exercises that exercise the same area/species. Mobility is different from stretching! While mobility focuses on the ability to actively move a joint through its range of motion, stretching focuses primarily on improving your flexibility. They complement each other but are not the same. During this lesson, both will be used. This class is suitable for everyone and helps you prepare your body for everyday strain, as well as prevent injuries in the future. It is especially helpful for complaints that arise from sitting at a computer all day.

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Pilates

45 minutes max 6 people. Pilates is a low-impact workout that focuses on core strength, flexibility and postural alignment. It is an excellent way to improve balance, coordination and mobility while becoming more aware of your body and building strength. This class is designed to improve your overall fitness and well-being using controlled and precise movements involving your entire body. It takes place on the mat without machines and is suitable for all levels.

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Posture & Strength

45 minutes max 6 people. Posture + Strength is a full-body workout designed to help you improve your posture, increase your strength and gain more muscle mass. During class, you will do a variety of exercises to strengthen your core, back and shoulders while improving your overall posture. This class is suitable for all levels and is perfect for anyone looking to improve their posture and strength. It gives you the opportunity to learn the basics of bodybuilding moves or improve what you already know!

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Synergy outdoor

45 minutes max 6 people. Dedication, determination and patience qualify you for a SYNERGY class. This is a challenging outdoor workout that perfects the individual while gradually increasing your strength and intensity. Special emphasis is placed on focus, which in turn promotes functional breathing, spatial awareness and controlled movement. Endurance, fitness, balance, core and stability are carefully combined to provide an intense physical and mental experience (not for cowards) that ultimately creates an environment for a healthy mind in a healthy body.

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Frequently Asked Questions

WHICH GROUP SESSION WOULD SUIT ME BEST?

WIJS has a wide range of group exercise classes, including core stability, BBB and posture and strength. all designed in such a way that they can be easily adapted to the personal wishes of the participants. The groups are small (max 6) so you will get lots of personalised attention. And you can also always ask one of our staff members which class would be best for you.

HELP! I HAVE AN INJURY, CAN I COME TO CLASS?

All group classes at WIJS are structured to easily adapt to your injury. At the beginning of the lesson we will ask if anyone has any injuries that should be taken into account. The class is always taught by one of our physical therapists to whom you can turn for advice.

HOW MANY GROUP LESSONS CAN I TAKE A WEEK?

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DO I HAVE TO BE A MEMBER TO PARTICIPATE IN THE GROUP SESSIONS?

Both members and non-members are welcome to participate in all our group sessions. And you can always purchase a ride card for 1, 5 or 10 lessons.

What do we say about us?

‘At Wijs Gym Amsterdam West you will find all the luxurious facilities, but most of all knowledgeable help from a Physical Therapist who is always nearby and helps you with pressing questions!’ Gijs Ligtenberg – Founder Wijs

Get 20% discount on your first 5 or 10 package personal training sessions at Wise!

If you have never purchased a personal training package from us before, we welcome you with an exclusive deal: This is the perfect opportunity to invest in yourself and experience the benefits of personal training with one of our expert trainers! Email info@wijs.fit to receive your 20% discount. The offer is valid until February 28.

small group training