Groups
Group Descriptions
Calisthenics adults (+15 years)
Calisthenics classes teach versatile body control movements and tricks on sleds, crutches and on land! The classes develop power technique, acrobatics, mobility, body care, handstand, agility and balance! Calisthenics classes are also a meaningful and unobtrusive way to develop posture, mid-body support! In basic strength movements, such as push-ups, chin-ups, dips, squats and handstands, we especially look at the position of the shoulders and hips through terms (e.g. elevation/depression, protraction/retraction, posterior pelvic tilt/anterior pelvic tilt). The goal is to understand and learn techniques in depth, activate new muscles for use and create a safe base for more demanding master level movements.
Calisthenics classes are available for beginners (level 1), advanced (level 2) and advanced (level 3). After that, we offer levels of specialization. Find out more about the levels here!
Calisthenics young (about 10-15 years)
70min : Mon / Wed / Fri 55€/month
Youth Calisthenics classes are aimed at approximately 10–15-year-olds. The classes focus on acrobatics and freestyle that is. "tricks" with crutches and sleds, but also mobility, body care and strength technique are important pillars to create a versatile foundation. Classes for young people are offered six times a week. We recommend (especially in the beginning) participation of max. for 2 hours. In addition to Calisthenics classes, young people can participate for an additional fee in all common extra classes, which include handstands, acrobatics and body care. Additional classes offer versatile variation for training and are recommended support if you want to progress faster! In particular, the importance of body care increases with age for young people. Calisthenics classes for young people have an open
After learning the moves of levels 1-3, the young person can move on to master levels! Read more about levels here!
Calisthenics Family
70 min: Mon / Wed / Sat 120-150e/month
At Calisthenics family classes, a child (5-12 years old) and an adult can both get to work! The workouts are structured in such a way that both get to practice new Calisthenics skills. Family classes cover the same content as other Calisthenics classes, but the presence of children is taken into account in the class structure and instructional style. In addition to exercise and technical lessons, the classes increase the connection between child and adult, offering a meaningful common "thing"! Note Family Lessons are attended in pairs: 1 adult + 1 child.
Age recommendation: 5–12-year-old children, accepting exceptions depending on the ability to concentrate. If you want to participate with two children, the price is 150€. Absences can be made up with a corresponding lesson or additional lessons in handstand/body care/acrobatics.
A mere adult can make up for the absence of a family class also with a Calisthenics class for adults.
Handstand
70 min/ Tue, Wed, Thu, Sat
Handstand classes include various exercises and drills to develop and understand the handstand position. Handstand classes promote handstand technique according to the goals of Calisthenics levels 1-3, and the class is perfect for Calisthenics enthusiasts as an extra lesson. You can also participate in the class without participating in Calisthenics classes, although in Calisthenics classes you will get a lot of useful body shaping and strength to support your handstand journey.
In handstands, it is important to use the right muscles and to minimize the unnecessary "fumbling" and control of other muscles. In most cases, the position requires the development of upper body mobility and the activation/awakening of the working muscles. Exercises are done from active mobility of the upper body to various handstand posture exercises. When the handstand position is right, you don't actually have to balance, but stand on your hands! During these classes, your posture will also improve.
Body care
70 min/ Mon, Tue, Thu, Fri
Body care classes involve mobility and body care using various dynamic, passive, active and PNF training methods. The goal of this class is to open and strengthen the correct range of motion that is needed in Calisthenics movements. Often, learning new Calisthenics movements requires body stiffness to be "melted", stretched and strengthened! Body care classes are an excellent choice for Calisthenics enthusiasts and they are well suited to be combined before or after Calisthenics classes. However, you can also only participate in body care classes - they are a great way to unblock your body and also improve your posture, for example!
Acrobatics
70 min, Sundays
The acrobatics classes focus only on basic acrobatic movements, such as different versions of somersaults and cartwheels, as well as somersaults! In these acrobatics classes, level 1-3 movements are practiced and everyone gets to do versions of the movements at their own level!
The classes also develop a sense of rhythm and power regulation with the help of jumping sequences on the trampoline and airtrack. The effort is to learn from the natural tendency of many people to use too much force, i.e. to "freeze" when the body should rather use speed, rhythm and relaxation.
Toddler - Calisthenics (2-5years)
60 min, on Saturdays or Sundays 50€/month
A special class for toddlers, where you practice the basics of hanging and sleigh tricks and do acrobatics on a permanon, trampoline and airtrack! The class starts with a warm-up game and during the class we also learn about light muscle fitness and body care together with your own adult. You always come to toddler classes with your own adult (one adult per child). Even an adult can learn and work up a sweat, but the main focus of these classes is on the children!
Workshops
70 min, Sundays; 20€ / members 15€
We organize two workshops every Sunday, each focusing on understanding the technique of one movement and practicing the movement!
You can access the workshops with a separate fee (20e) or with an All inclusive membership.
Read the themes of the upcoming workshops and sign up here >>
Individual control and programming
60 min; 50-75 €
Do you have challenges participating in group coaching or do you just like to train alone? From us you can order a personal program or a private lesson towards your own goals!
Read more about programming and individual teaching here >>
Location
Our new gym is located in Bemböle, Espoo!
Calisthenics Lab has moved to our new indoor facility in Bemböle, Espoo, as of September! The new gym is cozy, high, bright, and a compact 200 square meters. It features rings, parallel bars, a bouncy floor, trampoline, and a foam pit with a bar above it, allowing you to practice landings and somersaults from the trampoline!
Arrival:
You can easily reach the gym by both public transportation and your own car! Both Kehä 3 and Turunväylä, as well as Turuntie, are within walking distance. Bus line 200 runs almost to our doorstep from downtown Helsinki.
For those driving, there are plenty of free parking spaces directly in front of the gym, as well as metered parking available on the street.
Price list Spring 2025
Small Group Training (max. 10 people) includes high-quality individualized coaching and unique, precise technique instruction even in the most challenging bodyweight movements and tricks.
Adults / Once a week (1 x 70min )
70€/ month
Adults/ Twice a week (2 x 70min)
120€/ month
Adults/ Three times a week
150€/ month
Adults/ Four times a week ( 4 x 70min)
180€/ month
Adults / all inclusive - personal
200€/ month
Calisthenics for youngs (about 10-15 years) 1x 70 min/ week
55€/ month
Calisthenics for youngs (about 10-15 years) 2x 70 min/ week
110€/ month
Family Calisthenics ( 1 adult + 1 child)
120€/ month
Family Calisthenics ( 1 adult + 2 child/ 2 adults + 1 child))
150€/ month
Toddler Calisthenics 1 x 60min/ week
2-5years, attend to class with own adult
50€/ month
Calisthenics workshop (Sunday)
Changing Themes, read more here
20€/ 70min
15€ Members
Trial Classes (max 2 per customer)
You can try our classes and activities twice without any commitment! Here's how: Sign up for the group as usual, but do not pay the invoice until you have attended the trial sessions. The trial sessions must be used before the invoice due date. If you decide to continue, please pay the invoice you receive. If you decide not to continue after the trial sessions, let us know by email within 48 hours of the last trial session, and we will adjust the invoice to only cover the trial sessions (12 €/session).12€/ each
Remote Coaching: Programming + Program Review in a Private Session
Personalized Program Towards Your Goals! This package includes a personalized workout program for 4 weeks, along with a review in a private session. Order your program here >>
75€/ program
Private class 60 minutes
Private class for 1-3 persons
55€
Open gym
9€/1h
15€/ 2h
Member 5 €/h
Open gym / Month pass
50€/ month
Information for Participants
Make-Up for Absences
You can make up for absences by attending another equivalent class, an open session (2 hours), or extra classes in Handstands / Acrobatics / Body Care within 3 months after the absence! Note: Your membership must be active. Please inform us and arrange the make-up in advance via message, in person, email, or phone.
toimisto@calisthenicslab.fi
phone: 050 365 0659
Trial Sessions
You can try the activity for two training sessions before committing to a monthly membership. Here's how: Sign up for the group as usual or purchase a 10-session pass, but do not pay the invoice until after the trial sessions. If you decide not to continue after the trial sessions, please inform us via email within 48 hours of the last trial session, and we will adjust the invoice to only cover the trial sessions (12 €/session).
Payment with Exercise Benefits
Insurance
Participants must have their own accident or leisure insurance. Calisthenics Lab does not insure its participants
Bring with you to the training sessions
Make sure to bring at least a water bottle, a sweatband/towel, and flexible workout clothes!
We also like to say, 'Always flush your ego down the toilet before training'
This comes from personal experience, as past successes in training can sometimes distract you from focusing on the next session.
Special Arrangements
If you have any questions or would like to discuss special arrangements related to training, please get in touch with us!
You can also indicate important considerations on the registration form (e.g., if you have a medical condition like diabetes, so that the instructor knows how to act appropriately if needed!)
Level system
In the accompanying diagram, you can see how the levels of the groups relate to each other. Levels Calisthenics 1, 2, and 3 form the foundation upon which everything else is built. They include a variety of body control skills from several areas: acrobatics, mobility, strength movements, handstands, agility, and freestyle. Family groups and children's and youth groups also cover the basics!
Once you master the foundational levels, we offer specialized levels in Street Workout (bodyweight strength movements), Freestyle (ring and parallel bar 'acrobatics'), Acrobatics (floor, trampoline, and airtrack tricks and somersault series), and Handstands (presses, one-handed holds, etc.).
In addition to all the classes, there are also sessions marked in yellow: Handstands, body care and Acrobatics. These classes are open to all skill levels and ages. You can join to deepen your understanding of handstand technique basics, body care, or to improve your acrobatics skills!
Calisthenics level 1
Everything starts here! You will gain a wealth of new information and understanding about your own body control. You will learn comprehensive fundamentals from various areas and start developing yourself in handstands, different acrobatic foundational skills, as well as agility and mobility exercises. You'll also build a foundation for various positions on the bar and parallel bars. Additionally, you will improve your strength levels!
Example movements whose techniques will be practiced and are recommended to be mastered before moving to level 2 include: push-ups, pull-ups, dips, rows, forward rolls, cartwheels, hollow & arch positions, basics of swinging, understanding handstand positions, safe falling from handstands, sufficient mobility in hip flexors and shoulders, basic running exercises, and terms such as posterior/anterior pelvic tilt, shoulder elevation/depression, protraction/retraction
Calisthenics level 2
The fundamentals continue! Your appetite has grown, and you have already mastered the level 1 movements (see level 1). You are beginning to understand what is done and why, and you can recognize terms and the functioning of your own body! In level 2, we will learn basic swings on the apparatus, continue practicing handstands with various drills, and develop strength levels and basic acrobatics through diverse and varied exercises.
Example movements whose techniques will be practiced and are recommended to be mastered before moving to level 3 include: leg raises on the bar, swings on the bar and parallel bars, forward rolls/spins on a low bar, flying forward rolls, arabesques, handstands against the wall with proper technique, needle position stretches, corner holds, promoting mobility, and more challenging coordination exercises, such as hurdle walking and knee lift jump drills.
Calisthenics level 3
At this level, you will dare to dream of movements you never thought possible! You will want to challenge yourself further and discover your true potential! In level 3, we practice, among other things, free handstands, swinging turns and giant swings on the bar, v-sits, chin-up spins, muscle-ups, half somersaults, and full somersaults, as well as increasingly challenging running drills, sprints, and mobility exercises!
Example movements whose techniques will be practiced and are required to progress to specialization levels include: muscle-ups, chin-up spins, handstands for 10 seconds with proper technique, handstands on high parallel bars, somersaults from a trampoline, and bridge stretches.
Street workout master level 1
Have handstand push-ups or various holds been on your mind? Do you enjoy muscle-ups? Are you especially eager for a strong body? Here, you will effectively develop your strength levels!
In Street Workout Level 1, we learn, among other things, the back lever and delve into practicing the planche with various exercises. We continue to develop handstands, and you'll have the chance to work on handstand push-ups and Lsit - Vsit holds. Mobility and recovery practices are included to keep your body healthy and ensure effective recovery!
Required skills for Level 2: back lever, 2-3 muscle-ups, 3x handstand push-ups against the wall, tuck planche for 8 seconds, corner hold (L-sit) for 10 seconds, and handstand hold for 30 seconds (with technique in mind).
Street workout master level 2
At this level, the back lever might start to feel a bit boring, and you'll learn to perform lever raises! Your front lever will also become strong, making the full front lever possible. For the planche, we will practice pressing to a handstand, and we will develop Lsit holds towards the v-sit!
Required skills for Level 3: 3 back lever raises, straddle front lever, half press, v-sit for 5 seconds, free handstand push-up, and straddle planche for 3 seconds..
Street workout master level 3
Wow, you will reach a master level! The full planche will be part of your repertoire, and you'll be able to 'sleep' in the front lever. Your handstand will also be stable for 2 minutes!
At this level, you will also learn the full planche press, and your strength levels will be at least 10+ handstand push-ups! If you're here, you'll proudly rank among the strongest (and technically most skilled!) in Finland.
Handstand master level 1
At this specialization level, the dream of a one-arm handstand becomes a goal as we start practicing it with various exercises! We will further enhance shoulder strength and mobility, and develop free handstands towards a 1-minute hold. Press to handstand (stalder press) exercises will be essential parts of the training, and we will also learn the half press. You will also get acquainted with the planche.
Required skills for Level 2: straddle L-sit for 10 seconds, free handstand for 1 minute, half press, tuck planche for 5 seconds, and crocodile hold with both hands
Handstand master level 2
You are well on your way on the handstand journey! One-arm exercises are starting to feel easier, and your strength levels have reached an impressive level! We will move on to training the full press and straddle planche.
Required skills for Level 3: full press (stalder press), straddle planche for 5 seconds, and one-arm handstand with both hands for 5 seconds.
Handstand master level 3
You will achieve master-level handstanding! In classes, we will practice challenging one-arm transitions and work towards the full planche. One-arm handstands on both sides will aim for a 15-second hold, and you will continue to develop this further! You will also get to try the one-arm flag!
Goals: Develop the press to a maximum of up to 10 repetitions. One-arm handstand for 30+ seconds. Successful execution of the full planche and one-arm flag!
Acrobatics master level 1
At the acrobatics specialization level, we start refining flips on the trampoline and air track. You will learn to perform flips forwards, sideways, and backwards! We will also practice half flips and flicks, both on the trampoline and on the ground. Additionally, we will delve into butterfly technique and combining arabian flips! In acrobatics, agility and flexibility are beneficial, which you have already begun to develop through various running and basic acrobatics exercises at previous levels.
Required skills for Level 2: Flips (forwards, sideways, backwards) with proper technique from the trampoline, half flip on trampoline and ground, flick with assistance, and understanding of butterfly technique.
Acrobatics master level 2
Flips are feeling good, so let's start adding twists! In addition to tucked flips, we'll learn the tucked and straight flips. We will develop the flick and butterfly techniques further, and eventually practice flick-flip combos, flick series with legs apart, and whip butterflies both forwards and backwards!
Required skills for Level 3: Straight flip forwards and backwards from the trampoline, half and full twist flips forwards and backwards, flick with legs together and legs apart, butterfly, and whip flips.
Acrobatics master level 3
You are starting to reach the level of an acrobat master! Next, we will learn various flip sequences and practice flips on the ground. We'll also work on double flips from the trampoline and continue to progress with twisting flips, aiming for at least two twists! We will refine butterfly techniques to ensure they flow smoothly on the ground.
Goals: Flip sequences such as arabian + flick + backflip (with a twist), arabian/flick + whip flip on the ground, butterfly forwards and sideways on the ground, backflip on the ground, double flip forwards/backwards from the trampoline, and twisted flip with two twists.
Freestyle master level 1
You may have spun around on the bar as a child and remember how much you enjoyed it. Or maybe you dream of doing a swing 360 or a giant. Perhaps your goal is to perform a flip on parallel bars?
At this first level of freestyle specialization, we elevate the fundamentals of swinging on both the bar and parallel bars to a whole new level! On the bar, we practice swinging with the assistance of straps towards the giant, and on parallel bars, we work towards handstands. We also train other acrobatic moves on both bars, such as the stall, kip, reverse grip swing, foot wheel, swing turn, and dragon.
Additionally, we will practice various landings from the bar and parallel bars, including the backflip from front swing or "merkkari."
Required skills for Level 2: A combo including kip, forward stall, jump into swing, dragon, merkkari. Handstand on parallel bars.
Freestyle master level 2
At Level 2, we continue dedicated training and learn how to train without your palms opening up anymore! Basic moves like swing 360 and shrimp flip will become familiar. Your shoulder mobility will reach peak levels, as we pay extra attention to it.
You'll master giants on straps (both overhand and underhand grips) and learn handstand turns on parallel bars. We'll work on connecting moves to create various sequences!
Required skills for Level 3: Giants on straps, supra 180, back kip. Swing to handstand on parallel bars.
Freestyle master level 3
You're starting to aim for the title of freestyle master! At this level, we practice flips on parallel bars as well as Jaeger and Geinger flips on the bar. We focus on combining movements, making your apparatus skills even smoother! The goal is to execute giants and giant turns on the bar.
We will also learn supra swings, supra twists, eagle giants (without the shoulder roll), and twist/double landings!
Handstand - extraclass
The foundation of body control lies in handstands. In this class, you'll develop your understanding and skills towards the correct and lighter movement paths needed for handstands. You'll have access to a wide range of terminology and learn how small differences in positioning can make a big impact!
The handstand classes include exercises aligned with Calisthenics levels 1-3. So, whether you're a beginner or an experienced handstander, working on the fundamentals is always beneficial.
P.S. Advanced handstanders can check out the Master level handstand classes!
Body care - extraclass
In this class, you'll learn how to care for your body Calisthenics-style! We'll focus particularly on shoulder mobility and associated muscle groups, as well as lower body mobility. Exercises like straddle sits and splits will be part of the program.
This class can be seen as either restorative and rehabilitative or more intensive, especially for enhancing mobility!
P.S. Good mobility opens doors to many amazing Calisthenics movements, such as the straddle hold, manna, Golden Line handstand, side split handstand, and various freestyle moves!
Acrobatics
In the acrobatics class, we focus solely on basic acrobatic movements, such as various versions of forward rolls and cartwheels, as well as flips! These acrobatics classes train skills from levels 1-3, and everyone will be assigned movements suited to their skill level.
We also develop rhythm and power control through jumping series on the trampoline and airtrack. The goal is to learn to move away from the natural tendency to use excessive force, or 'muscling' through, and instead to utilize speed, rhythm, and relaxation.
Register to the groups or workshops here!
Register by filling this form. You will get confirmation to your email in 24 hours.
You can also pay by Smartum, Edenred or E-passi!
Terms of use
1. Trial session
You can try our classes and activities twice without committing to a membership. These trial sessions must be used before the due date indicated on your invoice.
Here's how to proceed: Sign up for the group as usual, but do not pay the invoice until the trial sessions are complete. If you decide not to continue after the trial sessions, please inform us via email within 48 hours of the last trial session, and we will adjust the invoice to reflect only the trial sessions (€12 per trial session)
2. Payment period
Please make sure to pay your invoice by the due date. If the invoice is not paid, we will remind you during the classes. After the reminder, you will not be able to attend classes unless the invoice has been paid or alternative arrangements have been made.
3. Calisthenics Lab does not provide insurance for their customers.
Customers must have their own accident or leisure insurance.
4. The monthly membership is valid until further notice
Monthly members will receive an invoice on the first day of each month, and the membership is valid until the end of that month. If you start in the middle of the month, we will calculate a separate amount based on the remaining training sessions for that month. If you wish to cancel your membership, please do so at least three days before the next invoice arrives.
5. Use of Unused 10-Session Passes:
The ten-session pass will be discontinued for sale on August 18, 2024, but you can use any purchased passes until then for fall classes.
The 10-session pass is valid for one year from the activation date, at which point it will also be activated. When you arrive for classes, you do not need to present a physical pass, as we will record your attendance electronically.
With the pass, you can participate in Handstand, Acrobatics, and Body Care classes without separate registration. If you use the pass for family classes, it will be counted as two sessions.
Please note that the 10-session pass is not personal. If you wish to authorize someone else to use your pass, they must know your name when participating in the classes
7. Permission for Appearance in Photos and Videos
If you consent to having photos and videos taken of you during classes, please accept this permission for your appearance in such media. We may use these images on our website, in posters, and for social media advertising. You can also request copies of any photos taken of you for your personal use!
8. Tietosuojaseloste
Data Controller
Calisthenics Lab Oy
Business ID: 3438915-7
Address: Fallåker 1 B JK02, 02740 Espoo
Email: toimisto@calisthenicslab.fi
Phone: +358 50 3650659
### Data Protection and Contacts
The legal basis for processing personal data is the consent given by the data subject for the processing of personal data.
The purposes of processing personal data include group registrations, order processing, and marketing communications.
### Personal Data
Calisthenics Lab Oy collects only the necessary personal data that are essential for the purposes described in this privacy statement. This includes name, phone number, email address, and address details.
### Data Retention Period
Calisthenics Lab Oy processes personal data for a period of seven years. After that, we will delete or anonymize the data within three months according to deletion processes.
The data controller may be required to retain certain personal data for a longer period in accordance with legislation or regulatory requirements.
### Rights of the Data Subject (Customer)
**Right to Access Personal Data**
Customers have the right to obtain confirmation as to whether personal data concerning them is being processed. If so, they have the right to request a copy of their personal data.
**Right to Rectification**
Customers have the right to request the correction of inaccurate or incomplete personal data by providing the necessary additional information.