Gather your ideas and let Vierumäki’s sports professionals prepare just the right programme for you.

SWEAT & POWER

On meeting or recreation days, people often want to get some exercise. In this category you will find sports that are guaranteed to make you sweat and get your heart rate up!

Bodycontrol duration 45 tai 60 min, max 20 participants
Bodycontrol is a fun new way to get to know the world of body control with the guidance of top trainer Santeri Hynninen. During the training, we learn about body control, body weight training and control of deep muscles. The training includes creative and meaningful skill exercises as well as simple but effective strength exercises performed with body weight.

Choose from two variations:

Bodycontrol foundation duration 45min, max 20 participants
Bodycontrol foundation is a strength workout done on your own body, containing skill elements. The workout includes fun and meaningful skill exercises as well as a versatile and really effective strength component. The workout suitably challenges both body control and strength properties. There is no need to worry about the adequacy of your own level, because the training can be adapted to absolutely everyone, according to their own level. The workout can be done in Vierumäki's brilliant gymnastics arena or in the cross-training area of the sports hall. If surpassing yourself, having fun and cheering on others are things you're looking for, the training is perfect for you.

Body control skill duration 60 min, max 15 participants
Bodycontrol skill is a training where the body is injected with new faith with creative and almost funny skill exercises. The training includes a combination of gymnastics, parkour and agile exercises, which have been formed into an inspiring and flying combination. In other words, different tracks and competitions are a big part of the training. The training takes place at Vierumäki's great Arena. If you want something other than the basic set, training is the perfect choice for you.

Core training duration 45 or 90 min, max 50 participants
A comprehensive mid-body workout that focuses on activating your core muscles using weight plates. Suitable for everyone.

Crosstraining duration 45 or 90 min, max 40 participants
Crosstraining builds your endurance and strength through challenging and varied exercises that give you a total body workout. You can choose between an indoor crosstraining class or one that’s held outdoors in the workout pit outside the winter season.

The indoor workouts are mainly held at the new functional training gym. The classes use a combination of gym sleds, wall balls, assault bikes, rigs and fitness balls to give you complete full-body workout. The high intensity workout allows you to really push yourself in a battle against time. Alternatively, you can decide to just explore the sport and do the workout at a more leisurely pace.

Kettlebell workout duration 45 or 90 min, max 25 participants
The class covers basic kettlebell techniques and focuses on increasing your heart rate and developing your strength and muscular endurance. The class comprises various lifts, swings and combination movements that provide you with a total body workout.

Fitness boxing uration 45 or 90 min, max 24 participants
In the class, you learn the basics of fitness boxing and do an effective partner or circuit training exercise. Fitness boxing is a particularly good exercise for people with neck and shoulder problems.

Neck and shoulder mobility exercises duration 45 or 90 min, max 50 participants
This class focuses on relieving typical work-related aches and strengthening and stretching the muscles of the neck and shoulder area.

Footbic duration 45 min, max 30 participants
Footbic is a group exercise class suitable for everyone. Footbic focuses on exercising the muscles of the foot using footbic balls. Footbic strengthens the foot muscles, increases the mobility of the foot joints and softens the muscle membranes and increases metabolism in the feet. Footbic exercises prevent and rehabilitate foot problems, e.g. inflammation of the heel membrane, bunions and hammertoes. The class also develops good balance and leg muscle strength, as well as body and deep muscle control in general.
Footbic is a Finnish innovation developed by physiotherapist Ahto Kärnä

PUMP UP! 30' duration 45 min, max 20 participants
PUMP UP! 30' is an effective muscle fitness exercise performed with barbells and weights. In this class, you can train your large muscle groups effectively! In the exercise carried out with the help of plate bars and weights, e.g. squats, chest bench, bicep curls, vertical push-ups, angle rows, and deadlifts. In class, you can do the movements at a pace according to your fitness level against time. The work part of the class is 30 minutes, which includes a short initial workout, a training section and short stretches.

Sports exercise duration 45 or 90 min, max 50 participants
The class includes exercises that increase your heart rate, target your muscles and increase your flexibility. The class doesn’t involve learning any complex steps or using any equipment.

Functional mobility duration 45 min, max approx. 30 participants
The class includes dynamic, i.e., functional mobility exercises, which can simultaneously improve mobility, warm up the body for training, and improve body control and even muscle condition. Movements aim to influence the functioning of the nervous system.

TRX training + stretching duration 45 or 90 min, max 16 participants
TRX is a training method developed by the US Navy which challenges and trains the whole body in a multidimensional way using resistance straps. You can change the resistance by adjusting the length of the straps. The resistance is also influenced by the angle of the body, which is easy to change according to your own fitness level. The workout increases strength, mobility, balance and body control. Suitable for everybody! The TRX frame can accommodate 16 trainers, which is the maximum group size.

Grouping

If your goal is not to get sweaty but to focus on fun and games or grouping, this category will provide you with suitable sports.

Amazing Race duration 90 min, max 50 participants
Vierumäki’s own Amazing Race, the group is divided into teams of 5–8 people in a race against time. The teams receive hints that help them navigate the Sports Institute area from one check point to the next, and the fastest team past the finish line wins.

The race features both “cold” check points with hints and several instructor-led “hot” check points with tasks that require wits, seamless teamwork and, if so agreed, also physical endurance and strength. The winning team gets an award. Examples of check points: - Giant slingshot - Lego puzzle - Maths task - Tower of power
The tasks vary depending on the season.

Flowpark team track 4–20 participants
Flowpark track where not everyone needs to climb. The team track is a four-part mission, in which part of the group must assist the climbers from the ground to complete the track. The track has a suitable role for everyone so it’s perfect for groups with members who are not fans of the bird’s eye view.

Archery duration 45 or 90 minutes, max 30 participants.
The class concentrates on the technique of archery and ends with a playful competition between the members of the group. Venue and gathering place at the Arena.

NaturEscape duration 90 min, max 16 participants
NaturEscape is, as its name suggests, an outdoors escape game in which the aim is to solve the problem-solving tasks encountered during the game by working together as a group. The game also includes some light physical activities and short walks between the tasks. Moving forward in the game requires wits, logical reasoning and, above all, co-operation. The game can be carried out as a competition between friendly groups or casually between a group of friends or colleagues. Recommended age: 13 and up. The game can also be modified for children and people with reduced mobility.

Team trail duration 90 min, max 30 participants
The team trail follows Vierumäki’s shorter, 2.2-kilometre nature trail. The trail takes the group through some gorgeous nature and features two team challenges designed to increase team spirit and strengthen the ties between the members of the group. Various tasks break down the existing roles of the group and give everyone the opportunity to discover new roles that are based on their personality rather than job title. After carrying out the tasks, the team will step off the trail and head to the Ilkankuru or Letturanta for some coffee and final activities.

Activity track duration 90 min, unlimited number of participants
The activity track is a team spirit booster that can be carried out either as a highly competitive event or in a more casual manner. The teams use a map to navigate to check points, where they can challenge themselves in tasks that require wit and teamwork skills. The final score will not be based on the total time spent on the tasks but on how well the teams perform at the check points.

The group is divided into teams of approximately 5–8 people, and the winning team will be rewarded with a small prize. The Activity track takes place in central locations and moving from one check point to another is done along walkways.

Check point examples:
- Giant matches (physical problem solving)
- Tractor tyre conundrum (physical problem solving)
- Tandem skiing (physical check point requiring speed)
- Braiding (physical group task)

The tasks vary depending on the season.

Action market duration 90 min, unlimited number of participants
The action market is a casual event suitable also for a larger group, where you can let your hair down and or compete for prizes against friends. There’s lots to do! The sports and activities depend on where the market is held. Possible activities you can try include archery, giant football, problem-solving tasks, kickbike cycling, powerwing boards, photocells, disc golf and circus equipment. The action market is all about creating a relaxed and fun atmosphere and spending time together. Trying out some new activities allows the members of the group to get to know each other in the guise of play, increasing team spirit as job titles are cast aside.

Vierumäki contest duration 45 min or 90 min, max. 60 participants
Casual and light-hearted contest between small teams formed from the group. The tasks include problem solving, team tasks and check points that require wits, dexterity, flexibility and co-operation and are guaranteed to make you laugh. The contest is suitable for all ages and fitness levels and does not require any special equipment.

Mindfulness

Sometimes the body and mind need rest and maintenance instead of exercise. In this category, you will find sports that are designed to recharge your batteries and relieve stress.

Foam roller duration 45 min, max. 35 participants
The foam roller muscle maintenance class focuses on maintaining the muscular system by “massaging” the muscles with the help of an oblong roller. Rolling relieves muscle tightness as the foam roller is applied to the muscle or myofascia. The foam roller muscle maintenance class at Vierumäki begins with a warm-up, which is followed by the actual rolling and finally some relaxing stretching. The class is suitable for people of all fitness levels, from gym bunnies to office workers.

Muscle maintenance with massage balls duration 45 min, max 30 participants
The class uses different types of balls for myofascial release. After a muscle chain activating warm-up, different parts of the body are massaged with the help of various kinds of balls, including spiky massage balls and tennis and golf balls. During this functional muscle maintenance class, you will apply pressure to various trigger points in your body and enjoy the relaxing sensations of the ball massage. The class is suitable for people of all fitness levels, from gym bunnies to office workers.

Relaxing body maintenance duration 45 min, max 30 participants
A slow paced class that targets the whole body with gentle, flowing stretches. The aim is to activate the parasympathetic nervous system and affect the depth of relaxation through breathing. The class is great for both starting and ending the day.

Stretching duration 45 min, max 50 participants
A slow paced class that stretches all the different parts of the body. The goal is to improve muscle elasticity, metabolism and joint mobility. The class ends with relaxation if the group so wishes.

Vieru yoga duration 45 min, max 40 people
Vieru yoga offers a low-threshold yoga class that incorporates yoga philosophy to strengthen the body and the mind. Vieru yoga provides an opportunity to challenge your body coordination and concentration as well as to develop your mobility and muscular strength regardless of your fitness level. We have two variations of the lateral yoga class:
Vieru yoga Light is calmer in tempo and the movements are more stretching.
Vieru yoga Strong progresses to stronger movements also includes sections that develop muscle condition

NATURE

The beauty of Vierumäki’s natural landscape is second to none. The area features peaty forests, bogs and cliffs. The range of outdoor sports provide opportunities for both slow and fast paced activities.

Asahi duration max. 45 min, facility according to the number of participants
Developed in Finland, Asahi is a form of exercise that combines the best health-enhancing physical activities of the Oriental and Western traditions. Asahi is based on movements that resemble those used in physiotherapy. The entire body from the neck to the ankles is targeted systematically, taking advantage of the individual’s natural breathing.

The movements have been designed by taking into account the most common health problems in Finland: back and shoulder problems, various fractures and psycho-somatic problems caused by stress. The movements are deliberately simple, meaning that anyone can start practising Asahi. The exercise can be done as an office workout, for example.

Sliding Snowshoeing duration 90 min, max 10 participants
Sliding snowshoes are an easy and beginner-friendly way to get to know the nature experiences. Sliding snowshoes are more similar in characteristics to fur-soled skis than grippy shoes. The ability to slide makes moving a little lighter than walking around with normal snowshoes. For snowshoeing, please reserve winter/hiking boot-type shoes with high top, because sneakers will get your ankles wet.

Snowshoeing duration 45 or 90 min, max 20 participants
Exercise both your body and your mind in Vierumäki’s stunning natural landscape. The walking speed and the length of the route can be agreed based on the group’s preferences. The challenge the route presents is significantly influenced by the depth of the snow cover. Please wear high-top winter/hiking shoes when snowshoeing.

Nature trail duration 90 min, unlimited number of participants
A hike in the beautiful landscape of Lemmenharju. Route length approx. 4.5 km. Half-route hikes also possible.

Mountain biking duration 45 or 90 min, max 15 participants
Get off the road and explore Vierumäki’s forests on a mountain bike with an instructor. The route takes you on a tour round the Institute’s snowless cross-country ski trails, allowing you to test your physical fitness, balance and courage in a way normal cycling doesn’t. We have two types of bikes to choose from: electrically assisted e-fatbikes or organic mountain bikes.

Forest yoga duration 45 min or 90 min, max 30 participants
Stop for a moment and take in the amazing esker scenery! Breathe in the clean forest air and let your body and mind relax. Forest yoga asanas promote and nurture your health and help to recover from your busy everyday life. The lesson includes a short walk and a yoga section along the way.

Nordic walking duration 45 or 90 min, max 30 people
The class includes instruction in Nordic walking technique and a walk in the terrain. The length of the walk depends on the level of the group and the time available. The customer can also choose to try out the fun BungyPump poles, which change the nature of the walking slightly. The unique BungyPump fitness poles have 20 centimetres of inbuilt suspension and 4–6 kilograms of resistance. Compared to traditional walking poles, the BumgyPump poles provide you with a new understanding of the rhythm of the walk and allow you to really train your triceps. The BungyPump poles bring variety to your exercise and power up your Nordic walking, making it even more fun!

SUP Duration 60 min or 90 min, max 20 participants SUP is short for standup paddleboarding. SUP can be enjoyed in almost any kind of water conditions: lakes, rivers, seas, ponds – even swimming pools! The activity is suitable for children, youngsters, the working-age population and seniors, and moving around on the board can be made either more or less challenging by standing, kneeling or sitting on the board. In a guided SUP lesson, you will learn the basics of SUP boarding: safe practice, handling the board and paddle, getting on the board and paddling techniques.

Games and Fun

Team activities for every occasion. You can choose between old and familiar games or fun new activities.

Curling duration 60 or 90 min, max 40 people
Curling is one of companies’ and groups’ most popular activities in Vierumäki. Played on ice, curling is a fascinating team sport suitable for people of all fitness levels. A gathering at the ice arena. Take some warm clothes and flat-bottomed shoes with you.

Disc golf duration 45 min, max 30 people
During the class, an instructor guides you through a 7-hole disc golf course. Great for relaxing together in between meetings, for example.

KINBALL® duration 90 min, min. 9 people, max. 24 people
The game is played simultaneously by three teams using a lightweight KIN-BALL®, which is a whopping 1.20 meters in diameter. The pitching team chooses the catching team, and the chosen team needs to catch the ball before it touches the floor and then pass the ball on to the team of their choice. The players are allowed to use their whole body to catch the ball and keep it in the air, but passing the ball needs be done using only the upper body. KIN-BALL® teaches co-operation and sportsmanship, trains the players’ strategic eye and provides a great exercise.

Bubble football duration 60 min, 6–20 people
Bubble football is a hilarious football-related team sport where the participants play a game of ball half-encased inside large transparent air-filled bubbles. The activity is suitable for all groups of at least 6 people and can be played both indoors and outdoors. You don’t have to be in top condition or have played traditional football to play bubble football. Bubble football is suitable for all people in good general health regardless of age, from 5-year-old future stars to 70-year-old football legends. One of the best things about bubble football is how inclusive it is. Everybody can take part in the game in one way or another. If your footwork is somewhat lacking, you can always focus on tackling others.

Padel duration 45 min, ideally 4 people/court
Padel is a fun racket game whose rules and playing field can be thought of as a combination of tennis and squash. The courts and their nets resemble small tennis courts, with walls standing where the outermost lines would normally be. The ball is allowed to hit the wall and bounce off it with certain limitations, as in squash. According to the rules, padel is always played as doubles, but it can also be played as singles. The rules are easy to learn on your own, but you can also book an instructor to help your group get started.

Paintball duration 90 min, max 30 people
Paintball is an action-packed and immersive sport. Equipment called paintball markers are used to eliminate players of the opposing team with a paintball hit. Paintball is a summer sport that is played outdoors at the paintball field next to Arena from May to October. In addition to a mask and a marker, the equipment includes protective overalls that prevent the clothes from getting dirty.

Pickleball duration 45 or 90 min, max 24 people
Originating from the United States, this racket sport combines the best features of badminton, tennis and table tennis. The game is played on a badminton court, where the net is lowered to about the height of a tennis net. Pickleball can be played as doubles and singles, and it works well as a group exercise. This exciting and fun game is suitable for everyone from school children to senior citizens.

Vierumäki games duration 45 or 90 min, max 50 people
The class includes fun ball games modified from traditional sports. Examples include floor ball with clubs, velcro ball, sky ball, intercross and Finnish baseball à la Vierumäki. Depending on the duration of the class, there can be time for more than one game.