{"id":359,"date":"2026-01-09T23:20:26","date_gmt":"2026-01-09T21:20:26","guid":{"rendered":"https:\/\/lab.mst.duth.gr\/dm\/chrilion3\/cms\/?page_id=359"},"modified":"2026-01-18T16:53:11","modified_gmt":"2026-01-18T14:53:11","slug":"small-groups-training","status":"publish","type":"page","link":"https:\/\/lab.mst.duth.gr\/dm\/chrilion3\/cms\/en\/small-groups-training\/","title":{"rendered":"Small Group Training"},"content":{"rendered":"
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Small Group Training<\/h1>\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t
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Functional Training<\/h2>\t\t\t\t<\/div>\n\t\t\t\t
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Exercises that improve the body\u2019s functionality in everyday life (strength, balance, stability, coordination).<\/p>

Functional training based on natural body movements, aiming to improve strength, balance, and daily functionality.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t

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Who is it for? <\/div><\/span>\n\t\t\t\t\t\t\t\n\t\t\t<\/path><\/svg><\/span>\n\t\t\t<\/path><\/svg><\/span>\n\t\t<\/span>\n\n\t\t\t\t\t\t<\/summary>\n\t\t\t\t
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It is designed for individuals who seek an intense and effective workout, with the goal of improving physical condition and endurance. The program is adapted to the level of the participants and is implemented with an emphasis on safety and proper guidance.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/details>\n\t\t\t\t\t\t

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What does the class include? <\/div><\/span>\n\t\t\t\t\t\t\t\n\t\t\t<\/path><\/svg><\/span>\n\t\t\t<\/path><\/svg><\/span>\n\t\t<\/span>\n\n\t\t\t\t\t\t<\/summary>\n\t\t\t\t
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  • Functional exercises using body weight<\/li>
  • Combination of strength, stability, and coordination exercises<\/li>
  • Use of simple functional equipment, such as kettlebells, resistance bands, and resistance boxes<\/li>
  • Emphasis on proper technique, movement control, and safe execution of exercises<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/details>\n\t\t\t\t\t\t
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    What are the benefits? <\/div><\/span>\n\t\t\t\t\t\t\t\n\t\t\t<\/path><\/svg><\/span>\n\t\t\t<\/path><\/svg><\/span>\n\t\t<\/span>\n\n\t\t\t\t\t\t<\/summary>\n\t\t\t\t
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    • Improvement of functional strength<\/li>
    • Better balance and posture<\/li>
    • Enhancement of mobility and endurance<\/li>
    • Reduced risk of injuries through proper execution<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/details>\n\t\t\t\t\t\t
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      How is the class conducted at SomaFit Lab? <\/div><\/span>\n\t\t\t\t\t\t\t\n\t\t\t<\/path><\/svg><\/span>\n\t\t\t<\/path><\/svg><\/span>\n\t\t<\/span>\n\n\t\t\t\t\t\t<\/summary>\n\t\t\t\t
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      At SomaFit Lab, Functional Training is conducted in small group classes, offering personalized guidance and continuous supervision by specialized instructors. The training is designed with an emphasis on movement quality, safety, and the overall exercise experience, within a modern and supportive environment.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/details>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t

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      HIIT (High Intensity Interval Training)<\/h2>\t\t\t\t<\/div>\n\t\t\t\t
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      High-intensity interval training focused on fat burning, endurance, and fast results.<\/p>

      High-intensity interval training that aims to improve endurance, strength, and fat burning through a short and dynamic class.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t

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      Who is it for? <\/div><\/span>\n\t\t\t\t\t\t\t\n\t\t\t<\/path><\/svg><\/span>\n\t\t\t<\/path><\/svg><\/span>\n\t\t<\/span>\n\n\t\t\t\t\t\t<\/summary>\n\t\t\t\t
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      HIIT is designed for both women and men who want fast and effective results, even with limited time available. It is ideal for those seeking high intensity, fat burning, and improved physical fitness, with adaptations to suit all fitness levels.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/details>\n\t\t\t\t\t\t

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      What does the class include? <\/div><\/span>\n\t\t\t\t\t\t\t\n\t\t\t<\/path><\/svg><\/span>\n\t\t\t<\/path><\/svg><\/span>\n\t\t<\/span>\n\n\t\t\t\t\t\t<\/summary>\n\t\t\t\t
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      • Interval exercises alternating between high and low intensity<\/li>
      • A combination of cardiovascular training and strength conditioning<\/li>
      • Short duration with high efficiency and effectiveness<\/li>
      • Continuous monitoring of intensity and pace throughout the class<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/details>\n\t\t\t\t\t\t
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        What are the benefits? <\/div><\/span>\n\t\t\t\t\t\t\t\n\t\t\t<\/path><\/svg><\/span>\n\t\t\t<\/path><\/svg><\/span>\n\t\t<\/span>\n\n\t\t\t\t\t\t<\/summary>\n\t\t\t\t
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        • Improved cardiovascular endurance<\/li>
        • Increased metabolism and calorie burning<\/li>
        • Enhanced muscular endurance<\/li>
        • Time-efficient training with maximum workout results<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/details>\n\t\t\t\t\t\t
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          How is the class conducted at SomaFit Lab? <\/div><\/span>\n\t\t\t\t\t\t\t\n\t\t\t<\/path><\/svg><\/span>\n\t\t\t<\/path><\/svg><\/span>\n\t\t<\/span>\n\n\t\t\t\t\t\t<\/summary>\n\t\t\t\t
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          At SomaFit Lab, HIIT is designed as a dynamic yet controlled workout, delivered in small group classes, with a strong focus on proper intensity management and recovery. The alternation between exercise and rest is tailored to the participants\u2019 fitness levels, ensuring the class remains effective, safe, and energetically balanced.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/details>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t

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          Pilates Mat\u200b<\/h2>\t\t\t\t<\/div>\n\t\t\t\t
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          Core control, posture alignment, and flexibility ideal for injury prevention.<\/p>

          A controlled and targeted strengthening program that enhances core stability, improves posture, and develops control and stability in movement.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t

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          What is Pilates Mat? <\/div><\/span>\n\t\t\t\t\t\t\t\n\t\t\t<\/path><\/svg><\/span>\n\t\t\t<\/path><\/svg><\/span>\n\t\t<\/span>\n\n\t\t\t\t\t\t<\/summary>\n\t\t\t\t
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          Pilates Mat is a form of exercise performed on the floor, focusing on movement control, proper breathing, and conscious activation of the core. Through controlled and flowing movements, it aims to improve posture and overall body awareness.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/details>\n\t\t\t\t\t\t

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          Who is it for? <\/div><\/span>\n\t\t\t\t\t\t\t\n\t\t\t<\/path><\/svg><\/span>\n\t\t\t<\/path><\/svg><\/span>\n\t\t<\/span>\n\n\t\t\t\t\t\t<\/summary>\n\t\t\t\t
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          It is designed for individuals who want to strengthen their core, improve posture and body alignment, and move with greater control and stability. It is suitable for all fitness levels, as both the intensity and exercises are adapted to each participant\u2019s needs.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/details>\n\t\t\t\t\t\t

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          What does the class include? <\/div><\/span>\n\t\t\t\t\t\t\t\n\t\t\t<\/path><\/svg><\/span>\n\t\t\t<\/path><\/svg><\/span>\n\t\t<\/span>\n\n\t\t\t\t\t\t<\/summary>\n\t\t\t\t
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          • Floor-based exercises with emphasis on core activation and proper alignment<\/li>
          • Controlled movements coordinated with breathing<\/li>
          • Use of small equipment (props), such as balls, resistance bands, or foam rollers, for support and exercise variety<\/li>
          • Progressive strengthening and improved flexibility<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/details>\n\t\t\t\t\t\t
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            What are the benefits? <\/div><\/span>\n\t\t\t\t\t\t\t\n\t\t\t<\/path><\/svg><\/span>\n\t\t\t<\/path><\/svg><\/span>\n\t\t<\/span>\n\n\t\t\t\t\t\t<\/summary>\n\t\t\t\t
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            • Strengthening of the abdominal and back muscles<\/li>
            • Improved posture and balance<\/li>
            • Greater control and stability in movement<\/li>
            • Reduced muscle tension and improved quality of\nmovement<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/details>\n\t\t\t\t\t\t
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              How is the class conducted at SomaFit Lab? <\/div><\/span>\n\t\t\t\t\t\t\t\n\t\t\t<\/path><\/svg><\/span>\n\t\t\t<\/path><\/svg><\/span>\n\t\t<\/span>\n\n\t\t\t\t\t\t<\/summary>\n\t\t\t\t
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              At SomaFit Lab, Pilates Mat is delivered in small group classes, with a strong focus on personalized guidance and correct exercise execution. The use of props is seamlessly integrated into the class to support movement, enhance precision, and maintain a high-quality, balanced training experience.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/details>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t

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              Strength & Toning<\/h2>\t\t\t\t<\/div>\n\t\t\t\t
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              Resistance Training (weights, body bars, resistance bands) Strengthening & body toning.<\/p>

              A muscle-strengthening program focused on firming, toning, and improving overall muscular endurance.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t

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              What is Strength & Toning? <\/div><\/span>\n\t\t\t\t\t\t\t\n\t\t\t<\/path><\/svg><\/span>\n\t\t\t<\/path><\/svg><\/span>\n\t\t<\/span>\n\n\t\t\t\t\t\t<\/summary>\n\t\t\t\t
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              Strength & Toning is a strengthening program focused on muscle activation and the gradual improvement of muscular endurance. It is based on controlled resistance exercises aimed at firming, toning, and supporting proper posture, without an emphasis on high intensity or explosive movements.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/details>\n\t\t\t\t\t\t

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              Who is it for? <\/div><\/span>\n\t\t\t\t\t\t\t\n\t\t\t<\/path><\/svg><\/span>\n\t\t\t<\/path><\/svg><\/span>\n\t\t<\/span>\n\n\t\t\t\t\t\t<\/summary>\n\t\t\t\t
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              It is designed for individuals who want to strengthen their body, improve muscle definition, and gain better control and stability in movement. It is suitable for all fitness levels, as the level of resistance is adjusted according to each participant\u2019s abilities.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/details>\n\t\t\t\t\t\t

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              What does the class include? <\/div><\/span>\n\t\t\t\t\t\t\t\n\t\t\t<\/path><\/svg><\/span>\n\t\t\t<\/path><\/svg><\/span>\n\t\t<\/span>\n\n\t\t\t\t\t\t<\/summary>\n\t\t\t\t
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              • Muscle-strengthening exercises performed at a\ncontrolled pace<\/li>
              • Focus on both large and small muscle groups<\/li>
              • Use of simple equipment and free weights<\/li>
              • Emphasis on proper technique and postural control<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/details>\n\t\t\t\t\t\t
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                What are the benefits? <\/div><\/span>\n\t\t\t\t\t\t\t\n\t\t\t<\/path><\/svg><\/span>\n\t\t\t<\/path><\/svg><\/span>\n\t\t<\/span>\n\n\t\t\t\t\t\t<\/summary>\n\t\t\t\t
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                • Improved muscular strength and endurance<\/li>
                • Body firming and toning<\/li>
                • Better posture and muscular balance<\/li>
                • Safe and controlled strength training<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/details>\n\t\t\t\t\t\t
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                  How is the class conducted at SomaFit Lab? <\/div><\/span>\n\t\t\t\t\t\t\t\n\t\t\t<\/path><\/svg><\/span>\n\t\t\t<\/path><\/svg><\/span>\n\t\t<\/span>\n\n\t\t\t\t\t\t<\/summary>\n\t\t\t\t
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                  At SomaFit Lab, Strength & Toning is delivered in small group classes, with a strong focus on proper technique, controlled load management, and gradual progression. The class is designed to provide effective strength training in a safe, supportive, and high-quality environment.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/details>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t

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                  Stretching & Mobility<\/h2>\t\t\t\t<\/div>\n\t\t\t\t
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                  Improved mobility, muscle decompression acting as a bridge between training and recovery<\/p>

                  A gentle mobility-focused program that emphasizes increasing range of motion, releasing muscle tension, and enhancing overall movement quality.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t

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                  What is Stretching & Mobility? <\/div><\/span>\n\t\t\t\t\t\t\t\n\t\t\t<\/path><\/svg><\/span>\n\t\t\t<\/path><\/svg><\/span>\n\t\t<\/span>\n\n\t\t\t\t\t\t<\/summary>\n\t\t\t\t
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                  Stretching & Mobility is a program that combines stretching and mobility techniques, aiming to improve joint range of motion and release muscle tension. It focuses on mindful movement and proper body alignment, supporting overall functional movement.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/details>\n\t\t\t\t\t\t

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                  Who is it for? <\/div><\/span>\n\t\t\t\t\t\t\t\n\t\t\t<\/path><\/svg><\/span>\n\t\t\t<\/path><\/svg><\/span>\n\t\t<\/span>\n\n\t\t\t\t\t\t<\/summary>\n\t\t\t\t
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                  It is designed for individuals who want to improve mobility and flexibility, reduce muscle tension, and support the body\u2019s recovery after exercise or daily physical strain. It is suitable for all fitness levels.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/details>\n\t\t\t\t\t\t

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                  What does the class include? <\/div><\/span>\n\t\t\t\t\t\t\t\n\t\t\t<\/path><\/svg><\/span>\n\t\t\t<\/path><\/svg><\/span>\n\t\t<\/span>\n\n\t\t\t\t\t\t<\/summary>\n\t\t\t\t
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                  • Static and dynamic stretching exercises<\/li>
                  • Joint mobility exercises<\/li>
                  • Controlled, gentle lowintensity movements<\/li>
                  • Relaxation and muscle release techniques<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/details>\n\t\t\t\t\t\t
                    \n\t\t\t\t\n\t\t\t\t\t
                    What are the benefits? <\/div><\/span>\n\t\t\t\t\t\t\t\n\t\t\t<\/path><\/svg><\/span>\n\t\t\t<\/path><\/svg><\/span>\n\t\t<\/span>\n\n\t\t\t\t\t\t<\/summary>\n\t\t\t\t
                    \n\t\t\t\t
                    \n\t\t\t\t\t\t\t\t\t
                    • Improved flexibility and mobility<\/li>
                    • Reduced muscle stiffness<\/li>
                    • Enhanced quality of movement<\/li>
                    • Support for recovery and injury prevention<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/details>\n\t\t\t\t\t\t
                      \n\t\t\t\t\n\t\t\t\t\t
                      How is the class conducted at SomaFit Lab? <\/div><\/span>\n\t\t\t\t\t\t\t\n\t\t\t<\/path><\/svg><\/span>\n\t\t\t<\/path><\/svg><\/span>\n\t\t<\/span>\n\n\t\t\t\t\t\t<\/summary>\n\t\t\t\t
                      \n\t\t\t\t
                      \n\t\t\t\t\t\t\t\t\t

                      At SomaFit Lab, Stretching & Mobility is delivered in small group classes, with an emphasis on proper guidance and a calm, flowing pace. The class complements all other programs, offering a balanced and restorative element to the overall training experience.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/details>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t

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                      \n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\"gym\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"

                      Functional Training \u0391\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c0\u03bf\u03c5 \u03b2\u03b5\u03bb\u03c4\u03b9\u03ce\u03bd\u03bf\u03c5\u03bd \u03c4\u03b7 \u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2 \u03c3\u03c4\u03b7\u03bd \u03ba\u03b1\u03b8\u03b7\u03bc\u03b5\u03c1\u03b9\u03bd\u03cc\u03c4\u03b7\u03c4\u03b1\u200b (\u03b4\u03cd\u03bd\u03b1\u03bc\u03b7, \u03b9\u03c3\u03bf\u03c1\u03c1\u03bf\u03c0\u03af\u03b1, \u03c3\u03c4\u03b1\u03b8\u03b5\u03c1\u03cc\u03c4\u03b7\u03c4\u03b1, \u03c3\u03c5\u03bd\u03c4\u03bf\u03bd\u03b9\u03c3\u03bc\u03cc\u03c2). \u039b\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03b9\u03ba\u03ae \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03c0\u03bf\u03c5 \u03b2\u03b1\u03c3\u03af\u03b6\u03b5\u03c4\u03b1\u03b9 \u03c3\u03b5 \u03c6\u03c5\u03c3\u03b9\u03ba\u03ad\u03c2 \u03ba\u03b9\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2, \u03bc\u03b5 \u03c3\u03c4\u03cc\u03c7\u03bf \u03c4\u03b7 \u03b2\u03b5\u03bb\u03c4\u03af\u03c9\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03b4\u03cd\u03bd\u03b1\u03bc\u03b7\u03c2, […]<\/p>","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"elementor_header_footer","meta":{"site-sidebar-layout":"no-sidebar","site-content-layout":"","ast-site-content-layout":"full-width-container","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"disabled","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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