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Teen Flow — training for teenagers aged 12–16 in Wrocław
Age: 12–16 years
Teen flow is training for teenagers aged 12–16 that combines Pilates, barre, stretching, functional exercises and posture work. A small peer group at PALMA Studio in Wrocław's Krzyki district — no competition, no mirror full of strangers, no experience required, and no language barrier either: trainers teach in English as readily as in Polish, Ukrainian and Russian.
Who this class is for
- Teenagers aged 12–16 — the group is peer-based, so nobody trains next to a ten-year-old or next to adults.
- Those who never found their place in team sport or at the gym and are looking for something of their own.
- Teenagers spending long hours at a school desk and over a phone — posture work here is a pillar, not an add-on.
- Those who simply want to be stronger and more capable, without counting kilograms and without pressure about looks.
- Anyone returning to movement after a longer break — we start from basics and technique, not from load.
- Teenagers who care about confidence in their body: conscious movement, ease and a better feel for their own abilities.
- Parents who want to know the rules that apply in class — we work in line with the Child Protection Standards, and the full document is public and available in the Documents section.
What a class looks like
We start with a warm-up and mobilisation: waking up the joints, breathing, switching the muscles on after a day at a school desk. It is a short block, but it decides whether the rest of the training is safe.
The core of the class is mixed and changes with the rhythm of the weeks. From Pilates we take deep-muscle work and spinal stabilisation; from barre — precision and small-range strengthening of the legs and glutes; from functional training — usable whole-body strength and fitness. All of it to music, at a pace the trainer matches to the group.
A separate block is posture: work on the back, the set of the shoulders and pelvis, awareness of how you sit and stand. This is the part a teenager carries back to school, even without thinking about it.
We finish the class with stretching and winding down — releasing what has been working and calmly stepping off the intensity.
Nobody here gets ranked or compared out loud. The group is small, the trainer sees each person and walks over to correct alignment instead of shouting across the room. For a parent that means a fixed point in the weekly plan; for a teenager — an hour of doing something for themselves.
What this class gives you
- A stronger muscle corset and a stable spine — real support for a body that is growing and spends hours sitting.
- Better posture and awareness of how you sit, stand and walk.
- Strength and fitness without big loads: we work mainly with body weight and small equipment.
- Flexibility and mobility that reduce the stiffness of a full day at school.
- Energy and a better mood — regular movement works on mood faster than on physique.
- Confidence that comes from capability: "I can, I'll manage" instead of "I don't look like so-and-so".
- A healthy movement habit and a training style of your own that lasts for years — without stepping into competition.
- A place in a peer group where nobody judges anybody.
What to bring to class
- Comfortable sportswear: leggings or shorts and a T-shirt or top you can move in freely.
- Socks — we train in socks, ideally grippy ones; shoes are not needed.
- A bottle of water.
- A hair tie, if you have long hair.
- For a minor's first (trial) class — parental or guardian consent and a short health-and-organisation questionnaire; you can download or sign both online in the Documents section.
- Mats and equipment are provided at the studio — nothing to buy before you start.
Upcoming sessions
Live schedule from the booking system — refreshed every 15 minutes.
Prices and passes
Single entries and passes can be bought online in the Fitssey system — via Przelewy24 (BLIK) or bank transfer; you can also pay in cash at the studio. Passes are valid for 30 days from the first visit.
A trial class costs 50 zł — a one-off entry, with no obligations.
See the price listClasses
Frequently asked questions
Teen flow is a class for teenagers aged 12–16. Groups are matched by age and level, so you train with peers — not with small children and not with adults. Younger children are welcome at gymnastics, acrobatics and dance, or at ballroom dance from age 5.
No. We start from basics and technique, not from load — Teen flow is designed so you can step into it with zero training history. Groups are small, so the trainer sees each person and adjusts the pace and exercise version to the level, instead of running the class for the fittest. Questions can be asked in English, Polish, Ukrainian or Russian — whatever comes naturally.
It is mixed training: Pilates (deep muscles and stabilisation), barre (precise, small-range strengthening of the legs and glutes), stretching (flexibility and mobility), functional exercises (usable strength and fitness) and a separate posture block. The proportions change with the rhythm of the weeks, so the classes never turn monotonous.
Comfortable sportswear — leggings or shorts and a T-shirt or top. We train in socks, ideally grippy ones; footwear is not needed. Add a bottle of water and a hair tie. Mats and equipment are waiting in the room.
Yes. Teen flow is not a course with a single start date and we are not building a routine that has to be ready on time — the trainer adapts the exercises and their versions to whoever has just joined. The first two or three sessions are simply for getting the hang of the technique and the rhythm of the class. Check free slots in the schedule and book online.
Teen flow is a class for teenagers aged 12–16, run in a small peer group. For the current make-up of a specific group and free places, it is best to ask us directly — the schedule and group composition change over the year.
A trial class costs 50 zł — a one-off entry with no obligations. You book online in the Fitssey system: choose a slot in the schedule and reserve a place. You buy a pass only once you know this is the right direction.
You can cancel a booking for children's and teens' classes without losing the entry up to 2 hours before the start — yourself, in the Fitssey app, in the "My classes" tab. Cancelling later means the class counts as used, and the entry is taken from the pass.
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Book a trial class
Come in, meet the studio and your trainer, get a feel for the atmosphere — a trial class costs 50 zł and commits you to nothing. Booking online in Fitssey takes a moment.
Book a classA trial class costs 50 zł. You can cancel a children's and teens' booking without losing the entry up to 2 hours before the start.