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Sweat and smile Swedish style

Pounding the treadmill or lifting weights might get you a perfect body,but in Sweden, some folks work out to Jympa, Swedercise to keep slimand smiley.

Pounding the treadmill or lifting weights might get you a perfect body, but in Sweden, some folks work out to Jympa, Swedercise to keep slim and smiley.

The 60-minute workout follows an exercise curve, originally developed to the beat of Swedish pop music.

Designed by experts in medicine and physiology and led by ridiculously enthusiastic instructors to ensure optimum results, the class has you jumping, stretching, punching and doing push-ups to the rhythm of Beyoncé, ABBA, Rhianna and Britney.

“The point is to make exercise accessible and fun,” explains Johan Wissinger, Swedercise instructor at Friskis & Svettis. He’s why, two days after the class, I can still feel every muscle in my body reacting to the workout.

“It’s not about gruelling calorie counting or mindless moves, but getting a fun, full body workout.”

Calories may not matter to him, but — FYI — one hour can burn up to 600 calories.

Swedercise step by step

Warm up: Nothing tiring here, just 10 minutes spent getting your body prepared for the workout. The warm up is designed to increase your heart’s capacity and avoid injuries later on.
The song: Kings of Leon, Sex on Fire, 150 beats per minute (bpm).

Flexibility: The focus is on slow, big movements to stretch out and soften the muscles.
The pace of the music here is slow and relaxing to allow you to stretch the muscles out completely.
The song: Beyoncé, If I Were a Boy, 40 bpm.

Strength: The strength training part is 100 per cent dynamic.
You’re working out your arms, stomach, back, bottom and legs.
The song: Jay Z/Rihanna/Kanye West, Run this Town, 80 bpm.

Cardio: The aim is to maximise your oxygen uptake by focusing on the heart and lungs and applying pressure on joints and muscles. Look for lunges, spins, jumping and skipping.
The song: Britney Spears, Womanizer, 140 bpm.

Warm down: The aim is to lower your pulse and help your body rid itself of the lactic acid build-up caused by working out the muscles. The moves are large, calm and relaxing.
The song: Jason Mraz, Life is Beautiful, 100 bpm.

Stretching: Several exercises are carried out to give your muscles a static stretch (hands reaching out to the sky or head and neck rotations).
The song: Alexandra Burke, Hallelujah, 30 bpm.

Relaxation: This is the period of recovery where you can focus on your body and soul. Relaxing music will help you cool down and lower your body temperature. This part is a key element to the stress relief aspect of the programme.
The song: More of Hallelujah. And hallelujah, I survived.

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