MONA&CO Fitness
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Strength, fitness and energy in one rhythm

Circuit Training

This dynamic station-based workout alternates strength, endurance and stability exercises. In fifty-five minutes at our fitness centre in Žamberk you go through three rounds, engage your whole body and never get bored thanks to the constantly varied exercises.

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Pricing
Several people training at once on machines and a treadmill at the MONA&CO fitness centre
A rack of chrome dumbbells and Technogym plates in the gym
A client holding a five-kilo Technogym plate while training with a trainer
Tuesday 6:00 pm · 55 minutes
U Dlouhoňovic 1397564 01 Žamberk
The whole body
Strength and endurance
Small group of up to 9
Every Tuesday at 18:00

Why circuit training

A trainer correcting a client’s grip on the lat pulldown bar

Three rounds of stations, a different exercise at each one. Dynamic, strength, cardio and stability exercises alternate so quickly that boredom never arrives, and you engage the whole body, not just one muscle group.

Suitable for everyone

Train with your own body weight and equipment such as kettlebells, TRX and resistance bands. Adjust the load to your fitness level.

Results in less time

A combination of cardio and strength training helps shape the body and burn fat.

Expert guidance

Your trainer watches over correct and safe technique throughout every exercise.

Great atmosphere

The group's energy and a workout prepared for you will motivate you to perform at your best.

Burn calories efficiently, strengthen your whole body and improve your fitness.

How a class runs

The fifty-five minutes have a clear shape: mobilise, warm up, work through three rounds, stretch out. The trainer leads the whole group and watches that every exercise is done properly.

01Mobility work

We open with mobility exercises that get the joints moving and prepare the body for what follows.

02Warm-up

We raise the heart rate so the muscles go into the work warm and ready.

03Three rounds

The stations alternate dynamic, strength, cardio and stability exercises one after another. You usually go through the circuit three times, always with a short breather in between.

04Stretch

We close by stretching the muscles you have worked, so you are not stiff the next day.

Pricing & booking

Class information

Tuesday6:00 pm
Class length55 minutes
Capacity9 people max
TrainerIvana Prachařová

When Ivana cannot make it, the class is led by Lukáš Kubíček.

What to bringClean training shoes, comfortable clothing, a towel and a water bottle.

Pricing

Single class160 Kč
10-class passCZK 150 per class, valid for 6 months1 500 Kč

Group class booking

Book onlineCall reception

You can also book in person at reception. Both phone and in-person booking are only possible during its opening hours.

Come push your limits and recharge in MONA&CO's modern environment.

FAQ

A dynamic station workout where dynamic, strength, cardio and stability exercises alternate one after another. The class starts with mobility work and a warm-up, then you go through roughly three rounds of stations and finish with a stretch. You train with body weight and with equipment such as kettlebells, TRX and resistance bands, so the whole body gets involved.
Yes. Everyone works at the level they can manage. You start with a lighter weight and add more as your fitness grows. The trainer shows an easier variation of every exercise and watches your technique the whole time.
Alternating cardio and strength work keeps your heart rate up for the whole class, so the energy expenditure is higher than in classic strength training with longer rests. One class a week on its own will not reshape you, though; regularity and diet decide that. It works well combined with further training in the fitness centre and with nutrition counselling.
Every Tuesday from 18:00, and the class runs 55 minutes. It is led by trainer Ivana Prachařová; now and then trainer Lukáš Kubíček stands in for her.
The class runs once a week, every Tuesday from 18:00, so circuit training by itself is one workout a week. If you want to train more, add your own session in the fitness centre or a yoga class, which loads the body differently. Leave at least a day between two hard workouts for recovery.
Capacity is limited to 9 people so the trainer has time for everyone individually. Book your spot ahead: like the yoga classes, circuit training tends to fill up.
No. Circuit training has its own pricing: a single class at CZK 160 or a 10-class pass, and no fitness centre membership is needed. You can also pay from the credit on your chip, the one you use for the centre’s other services. Just book your spot ahead, as capacity is 9 people.
A single class is CZK 160 and a 10-class pass is CZK 1,500, which is CZK 150 per class. The pass is valid for six months and also covers yoga classes.
Six months from purchase. It costs CZK 1,500, which is CZK 150 a class instead of CZK 160, and it also covers yoga classes. You can split the ten entries between circuit training and yoga as your schedule allows.
You can book online, by phone or in person at reception. Phone and in-person booking are only possible during reception’s opening hours.
Clean indoor trainers, comfortable clothes, a towel and a drink. If you forget a towel or a drink, we will gladly lend or sell you one at reception.
Have a specific question?Send us a message through the contact form.