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body, food & mind tools

  • after giving birth

    back in shape

  • alcohol

    how alcohol affects your body

  • balance days

    take a step back during balance days

  • basic nutrition

    back to the basics

  • be kind to yourself

    be happy with yourself

  • biorhythm

    living according to your biological clock

  • books & documentaries

    read, listen, learn, enjoy

  • bowels in balance

    for calm bowels

  • clean & green: summer menu

    reduce your CO2 emissions by eating plant based and seasonal

  • coaching diary | print

    break patterns

  • daily exercise

    functional movement in daily life

  • detox

    eat consciously and nutriciously

  • digi-detox

    allow your brain some rest with a digi detox

  • don't eat to much

    a tool to lose weight

  • emotional eating

    practice makes perfect

  • food diary | print

    food dairy in print

  • foundation

    fill out our questionnaire & find your foundation

  • gluten and dairy free

    improving your digestion

  • habitual behaviour

    you are stronger than you think

  • immune system

    what is the immune system

  • increase your metabolism

    burn energy faster

  • inspiration list

    get inspired

  • intermittent fasting

    Intermittent fasting

  • juice detox

    detox your body

  • low carb

    less carbohydrates

  • meal preppen

    the biggest advantage of meal prepping is time

  • meditation

    what meditation is actually good for

  • menopause

    a natural stage in every woman's life

  • mindful living

    do what you do with full attention

  • mini meditations

    completely reset your mindset

  • plant-based diet

    conscious and plant-based nutrition pattern

  • plantbased proteins

    for muscle building and recovery 

  • preference list

    choose for healthy

  • pregnancy and nutrition

    take good care of yourself

  • rebuild - after covid

    recover after covid

  • rheuma

    learning to live and move with rheuma

  • sleep well

    if you have trouble sleeping

  • small steps, big result

    a long lasting change

  • start & motivation

    5 days pure restart


  • strong and nutrititious

    return to your strength


  • sugarless

    1 month sugarless


  • the female cycle

    hormones in balance

  • to feel good

    it's ok if you have a dip

  • vitamins & minerals

    for your healthy jouney

  • yoga nidra

    sleep yoga

Book your trial class here!

During a trial class you can experience our professional and friendly approach and how it feels to exercise in warmth.

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Amsterdam Amstel
13-09-2016 / 11:00

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Small group training exercises

With small group training you will experience both the benefits of a personal trainer and the inspiration and motivation of working out in a group. There is a lot of attention for you and for the exercises you perform. By inspiring and motivating each other, you bring out the best in each other.

Advantages small group training

The advantages of small group training is that a coach can closely monitor the execution of the exercises. Below you will find important points that a trainer can pay attention to with small group training exercises:

  • Tightening the abdominal muscles / navel in
    Always move from your core or your core. These are the postural muscles/deep muscles, consisting of the pelvic floor muscles, lumbar multifidus (part of various back muscles), transversus abdominis (this is the deepest abdominal muscle, also abbreviated as TA) and the diaphragm muscle. The pelvic floor muscles and the TA work together, if you consciously tense one, the other also tenses.
  • Shoulder belt/Chest area
    Imbalance in the muscles of the shoulder girdle can cause poor movement throughout the trunk. Sphere at the top becomes concave at the bottom. The head must always remain upright, so compensation will occur.
  • Breathing
    With large movements (stretches, large rotations), exhale on exertion and inhale on relaxation.
  • Stability
    Stability is achieved by keeping the trunk, shoulders, shoulder blades, pelvis/hips as still as possible (stabilizing) during the execution of the movements. The exercises are therefore more effective.

small group training exercises

Personal workout

In addition to following classes, you can work on your personal goals at bbb health boutique with a workout tailored to you! We call this a personal bbb workout and it is performed in a hot cabin. Curious about the benefits of exercising in heat? Read more here. 

The personal workout in the hot cabin is a personal training that you perform under the supervision of a coach in a small group. During this small group training you practice at your own level and you work on your own goals. 

small group training oefeningen

Discuss your motivation and goals for doing small group training with a coach

We have great programs to get fit again and great coaches to spar with. You can read more information about our programs on the website. Or make an appointment on our website for a free trial lesson.

small group training exercises