Remote access exercise

Because we unfortunately cannot organize any instructed exercise in our own sports halls, we would like to encourage you to exercise independently. Our instructors are going to hold classes through remote access and we will give you tips about working out independently. So keep following our channels and let us know what kind of instructions you would be interested in. We will update all the links and videos also into this post.

EDIT 29 May 2020: We won’t publish any new  material but all the videos are still available.

25 May 2020
Break exercise

This week’s break exercise is fairytale gymnastics for adults! The story is told in Finnish but it’s easy to follow the moves.

18 May 2020
Break exercise

Remember to take short breaks during the day! And once a day, do our break exercise. Instructions are in Finnish but it’s easy to follow Noora’s lead.

11 May 2020
Break exercise

What’s the one sports equipment that we all have at home? Door frame, of course! This week’s break exercise is a 10-minute door frame workout for the whole body.

4 May 2020
Break exercise

This week’s break exercise refreshes the whole body. In addition to standing up regularly during the day’s work or study, remember to reserve 10 minutes for exercising.  Noora, who is in charge of our instructed classes, instructs this week’s exercise. The video is in Finnish but it’s easy to follow Noora’s lead.

30 April 2020
Tero Haapasalmi’s dance class

This spring’s remote access exercise ends with a bang! We get to enjoy Tero Haapasalmi’s easy and fun dance choreographies. Let’s have our own private Vappu parties at home and dance the night away. Thank you to all home exercisers and let’s keep moving! Weekly break exercise sessions will still continue for now.

29 April 2020
Alina Torbunova’s body maintenance

It’s time to do some body maintenance! You can do Alina Torbunova’s stretching also after a workout.

28 April 2020
Hanna Pihajamaa’s Kettlebell workout Vol. 4

Today we’ll do Hanna Pihlajamaa’s Kettlebell workout Vol. 4. As a weight, you can use what you have at home, like a kettlebell, dumbbell, water bottle or a bag full of books for instance. The video is partly sped up, but the workout can be 10-30 minutes long depending on how many rounds you do.

27 April 2020
This week’s break exercise, Alina Torbunova’s Barre

This week’s break exercise will give some training for your brain too! The break exercise is instructed by Pete and it is about a fun quiz. The video is in English.

The first training video of the week is Barre exercise which is based on ballet. In order to do the exercise, you will need a chair. The exercise is instructed in English by Alina Torbunova.

24 April 2020
Petri Kuokkanen’s Outdoor Workout

It’s time to enjoy the weekend and this outdoor workout instructed by Pete is a perfect way to start it! In this workout you will need a bench so our recommendation is to have a warm-up walk to the park and do the workout there. The video is in Finnish.

23 April 2020
Milla Sipilä’s upper body workout

Today we concentrate on the upper body! Let’s start with Milla Sipilä’s pushup workout with eight different pushups. After that we get to relax with a body maintenance exercise for the upper body. Instructions are in Finnish.

 22 April 2020
Svetlana Johansson’s dance class

Dancing easy choreographies with Svetlana Johansson is so much fun that you forget that you’re exercising. Instructions are in Finnish but it’s easy to follow Svetlana’s lead.

21 April 2020
Saara Hallama’s mobility training

Welcome to do some body maintenance! Saara Hallama instructs a mobility training that refreshes both the body and the soul. Instructions are in Finnish but it’s easy to follow Saara’s lead.

20 April 2020
This week’s break exercise, Hanna Pihlajamaa’s Kettlebell workout (part two)

Noora, who is in charge of our group exercise, instructs this week’s break exercise. The video is in Finnish but it’s easy to follow Noora’s lead.

Let’s start the week with Hanna Pihlajamaa’s Kettlebell workout. As a weight, you can use what you have at home, like a kettlebell, dumbbell, water bottle or a bag full of books for instance. The video is partly sped up, but the workout can be 10-30 minutes long depending on how many rounds you do.

17 April 2020
Svetlana Johansson’s Abs, Butt and Thighs workout, basketball school

Abs, Butt and Thighs workout Vol. 2 with Svetlana Johansson is now available! It might be good to have a some sort of mat or a towel to have under you when doing floor exercises, but other than that you won’t need any equipment for this workout. Instructions are in Finnish but it’s easy to follow Svetlana’s lead.

Welcome to our ball sports specialist Pete’s basketball school! Instructions are in Finnish.

16 April 2020
Iina Ryhtä’s leg workout

It’s time to do Iina Ryhtä’s leg workout. Do a light warm up before the first round. Try to repeat the moves as many times as possible during the given time. Do all six moves in a row without a break. After each round take a 1- to 2-minute break.

1. round 60 seconds/move
2. round 45 seconds/move
3. round 45 seconds/move
4. round 30 seconds/move

Moves:

1. squat jump
2. lunge
3. deep squat + straighten your knees
4. sumo squat
5. lateral squat walk
6. ski jump

15 April 2020
Marika Kumlander’s PartyFit

It’s time to dance with Marika Kumlander! Enjoy over an hour of fun and easy PartyFit choreographies.

14 April 2020
Break exercise, Mari Jaatinen’s Bodyweight Training

This week’s break exercise is a stick workout by our staff member Pete. It’s okay if you don’t have a stick (or anything that could be used as one) – Pete gives tips on how to do the workout also without a stick. Instructions are in Finnish.

Let’s start the week with Mari Jaatinen’s Bodyweight Training. Bodyweight Training develops endurance, strength, mobility and control of movements. Before doing the workout, do a 15-minute warm-up. You can use the moves from the video. The video is in Finnish, but the instructions are written in English at the beginning.

9 April 2020
Easter’s workout tips

Here are some workout tips for Easter. Remote access exercise continues on 14 April. Happy Easter!

Sports tutor Senthil’s You Tube channel HealthStranger
Meri Niemi’s Flawless Diva class in Tanssistudio Flama
Budokwai Taekwondo’s leg workout
Alina Torbunova’s lower body workout
Noora Sartela’s stairs workout
Milla Sipilä’s body maintenance
Petri Kuokkanen’s tips for doing ball sports on your own

8 April 2020
Hanna Pihlajamaa’s FasciaMethod

It’s time to do body maintenance with Hanna Pihlajamaa. Let’s improve mobility with this FasciaMethod exercise. You don’t need any equipment.

Here’s the translation of the video:

Repeat each move 8 times. Keep a slow pace.

1. Frontline and backline
While breathing in, push your pelvis forward and reach up with your hands
While breathing out, bring your hands to the floor
While breathing in, straighten your legs and round your back
While breathing out, roll back up

2. Sideline
While breathing in, cross your leg behind the other one and reach your hand up
While breathing out, return to normal standing
Do both sides

3. Spiral line
Stand with your feet wide apart
While breathing in bend your knee, reach towards your ankle with one hand and towards the ceiling with the other one
While breathing out, return to normal standing
Do both sides

4. Upper body
While breathing in, reach the other hand forward and pull the other elbow behind
While breathing out, return to normal standing
Do both sides

5. Backline
On all fours
While breathing in, lift your backside up
While breathing out, come back to all fours

7 April 2020
Floorball exercise, 30-minute twerk exercise

Because we can’t play team sports our floorball instructor Juho Taskinen shows us some moves that we can practice alone at home. You need a stick, a ball and some space. Instructions are in Finnish.

Get energized with Amanda Nousiainen’s 30-minute twerk exercise! Instructions are in Finnish but it’s easy to follow Amanda’s lead.

6 April 2020
This week’s break exercise, HIIT workout with Tero Haapasalmi and Sarianna Jakobsson

Noora, who is in charge of our group exercise, instructs this week’s break exercise. The video is in Finnish but it’s easy to follow Noora’s lead.

Do a HIIT workout with Tero Haapasalmi and Sarianna Jakobsson! We’ll warm up with a dance and then it’s time to do three different Tabata workouts. Instructions are in Finnish but it’s easy to follow Tero’s and Sarianna’s lead.

Warm-up dance
Tabata heart rate
Tabata for midriff
Tabata for lower body

3 April 2020
Ella Poutiainen’s yoga exercise

Ella Poutiainen holds an yoga exercise where we work on Sun Salutation. Do as many repetitions as you feel like doing today.

2 April 2020
Helka’s outdoor workout

Normally Helka works in CampusSport’s customer service but now she’s made a video of her favourite outdoor workout. You can combine this exercise to a run or a bike tour. Do each move 10-15 times, repeat four times.

1 April 2020
Marika Kumlander’s PartyFit

Let’s dance to Marika Kumlander’s PartyFit. Marika will show you some easy and fun choreographies. Heart rate is guaranteed to stay high! You don’t need to have any previous experience in dancing.

Static & Ben El & Pitbull – Further Up
Pitbull – Get Ready (feat. Blake Shelton)
Adam Lambert – Superpower
Fitz and the Tantrums – OCD

31 March 2020
Sarianna’s chest opening routine

This chest opening routine by Sarianna is especially good for us who spend time sitting down working or studying. The pace is calm and relaxing, you can stop the video if you need to search for the right spot to stretch. Instructions are in Finnish but it’s easy to follow Sarianna’s lead.

30 March 2020
This week’s break exercise, Svetlana’s Abs, Butt and Thighs workout

We publish a break exercise video every Monday, and the video for this week takes you to the forest. Our administration team member Pete will show you exercises you can do when you take a break from working or studying. By taking breaks, you are taking care of your own well-being.

Abs, Butt and Thighs workout with Svetlana is now available on video! Starting the week with this workout will get you energised and in a good mood. It would be good to have a some sort of mat or a towel to have under you when doing floor exercises, but other than that you won’t need any equipment for this workout. Instructions are in Finnish but it’s easy to follow Svetlana’s lead.

27 March 2020
Lower body maintenance by Milla Sipilä and Yoga With Adriene

Some body maintenance coming up next! In this video, Milla demonstrates six different stretches that you can do in your own pace. Stay in one stretch for at least 20-30 seconds and do a couple of rounds if you feel like it.

Ira from the administration team recommends; Yoga with Adriene Youtube Channel. Whether you are an experienced yogi or a total beginner, Adriene has a practice for you. According to Ira, the best thing about at home yoga is, that you can wear whatever you like and do a practice that suits your needs in that moment. This link will take you to a playlist specifically made up of calming and stress relieving practices.

26 March 2020
Hanna Pihlajamaa’s Kettlebell workout

This whole body kettlebell workout consists of familiar movements from Thursday’s kettlebell class. As a weight, you can use what you have at home, like a kettlebell, dumbbell, water bottle or a bag full of books for instance. The video is partly sped up, but the workout can be 10-30 minutes long depending on how many rounds you do. The directions are also in English, so click here for the video.

25 March 2020
Evolution workout, Budokwai Taekwondo’s Youtube channel

Pete is normally in charge of our competitions but now you have a chance to join him in the Evolution workout! During this exercise you will evolve from a fish into a human being. In order to reach the top of the evolution, do each animal move for 30 seconds and repeat the whole evolution three times. Check out the video here.

Our instructor Jarkko Mäkinen and Roosa Närhi have made workout videos for Budokwai Taekwondo. They offer home training routines aimed at improving your fighting stance and movements. On their channel they also provide a KickHIIT workout.

24 March 2020
Core workout, dance classes: Twerk, Reggaeton, Commercial Dance

Today we’ll do a core exercise with our instructor Alina. Let’s improve muscle strength, body control and balance, with additional focus on activating deep muscles. Watch the videos here.

Feel like twerking today? Our dance teacher Meri has instructed a Twerk for beginners class in Tanssistudio Flama. Meri’s Reggaeton and Pauliina’s Commercial Dance are also available.

23 March 2020
Weekly break exercise, Joan Keihäs’s ciruit training

We’re going to publish a break exercise video every Monday. Remember to take enough breaks every day and do this exercise every now and then. Noora, who is in charge of organizing our group exercise, has made this week’s video. It is inspired by warm-up exercises for swimmers. Watch the video here. Instructions are in Finnish, but just follow Noora’s lead.

Let’s start the week with our instructor Joan’s circuit training. Repeat each move ten times. Do 2-5 rounds. Watch the video here.

20 March 2020
FasciaMethod body maintenance routine

If you are in need of some calming and relaxing exercises, we warmly recommend this Facebook live video, in which our instructor Amanda Nousiainen guides us through a gentle and peaceful FasciaMethod body maintenance routine. The video is in Finnish, but Amanda has made the routine simple to follow along and you don’t need any equipment. The half hour video is great for instance as a break exercise, after which you will feel more alert and focused.

19 March 2020
15-minute Core workout by Iiris Mäntymaa

In this video, our instructor Iiris is showing us a 15-minute core workout that is suitable for everyone, no equipment needed. Knowing Iiris, the playlist is great and the workout is guaranteed to be effective, so just push play here and let her guide you.  (The video is in Finnish, but it is easy to follow along)

18 March 2020
Break exercise and a HIIT workout

Make sure you take enough breaks while working at home! Set an alarm on your phone to ring every 45 minutes, get up and walk around the apartment once or twice. For break exercise tips, visit our Instagram.

Do you enjoy Mari Jaatinen’s HIIT workout? Why not do it today in your living room or in a park? It’s still okay to do a workout outside with a friend, as long as you keep your distance. Mari’s instructions are here.

17 March 2020
Tips for roundhouse kicks

Our Just Kick and Taekwondo instructor Jarkko Mäkinen works also in the Budokwai Taekwondo club. Our users get to enjoy the video that Jarkko and his co-instructor Roosa Närhi have made to support the home training. Let’s start improving those roundhouse kicks! Let us know if you enjoyed the video and would like to get more similar tips. Watch the video (in Finnish): https://m.youtube.com/watch?v=x9D3uSK7sOc

16 March 2020
Exercising outdoors

Have you explored the outdoor training sites in Turku? The city maintains many nature reserves, jogging routes and outdoor training sites that are free to use for everybody. You can for example go for a walk, jog, use the outdoor gyms and do a bodyweight or stair workout.

Below you can find tips on outdoor training sites in Turku:

Sports Park and Paavo Nurmi Stadium: https://www.turku.fi/en/culture-and-sports/recreation/parks/sports-park
– 1,5km jogging track
– Basketball courts, disc golf course, beach volley courts, ping pong tables, turf field and a running track
– Outdoor workout gym

Kuuvuori playing field: https://goo.gl/maps/e5ZF7z7HENzC8Rz7A
– Strairs leading to the peak of Kuuvuori are popular place for working out. Here’s an easy tutorial for a stair workout: https://www.youtube.com/watch?v=BN94_uGYrg0
– Outdoor gym on the side of the playing field

Stepping It Up route in central Turku: https://www.turku.fi/en/culture-and-sports/culture/cultural-exercise-routes/stepping-it
– Get to know the cultural landscape of Turku and get a good workout
– Three routes with different lengths

Nature reserves: http://www.turku.fi/en/culture-and-sports/recreation/nature-reserves
– Being in the forest has been proven to reduce stress and lower blood pressure. Take some snack with you and have go on a lunch excursion.

CS 16.3.2020