THE STRONG TABLE / TRAINING PROGRAMSAll adults · Gym · Beginner

CONDITIONING & HYBRID / 3 DAYS PER WEEK / ABOUT 40 MINUTES

Group fitness sampler

Discover a sustainable class mix

Combine strength, cycling and mobility class formats. Les Mills is a separate brand; this independent plan makes no claim about its programming.

Schedule3 days each weekTypical sessionAbout 40 minutesEquipmentGymStarting levelBeginnerIntended audienceAll adults

Your weekly sessions

SESSION 1 / Squat · press · row

Full body A

Squat · press · row

  1. Goblet squat — 3 × 8–10

    Quadriceps with glute support. Sit between the hips and stand through the whole foot.

  2. Dumbbell bench press — 3 × 8–10

    Pectorals, anterior shoulders and triceps. Set shoulder blades and press weights over the chest.

  3. One-arm dumbbell row — 3 × 10/side

    Lats, rhomboids, mid-back and biceps. Brace your free hand and pull elbow toward the hip.

  4. Glute bridge — 2 × 12

    Gluteus maximus and hamstrings. Press through feet and raise hips without over-arching your lower back.

  5. Brisk walk intervals — 12 min easy

    Heart, lungs and working leg muscles. Alternate a comfortable pace with a faster pace that still allows conversation.

SESSION 2 / Aerobic pacing

Cycle class template

Aerobic pacing

  1. Indoor cycling — 5 min easy + 20 min steady + 5 min easy

    Heart, lungs and working leg muscles. Set saddle for a comfortable knee bend and pedal smoothly at a repeatable effort.

  2. Wall slide — 2 × 8

    Joint control and comfortable range of motion. Slide arms upward on a wall through a comfortable range while keeping ribs relaxed.

SESSION 3 / Controlled ranges

Mobility class template

Controlled ranges

  1. Pilates dead bug — 2 × 8/side

    Abdominals, obliques and trunk stabilizers. Exhale as opposite arm and leg reach away; keep the trunk quiet and ribs settled.

  2. Downward-facing dog — 3 × 30 sec

    Joint control and comfortable range of motion. Press hands into the floor, send hips back and keep knees softly bent if needed.

  3. Ankle rock — 2 × 8/side

    Joint control and comfortable range of motion. With heel down, gently move knee forward over toes and return.

How to progress

For the first month, attend two sessions and note enjoyment, soreness and consistency. Add a third only if recovery is good.

Recovery and weekly placement

Match class effort to your weekly total, not the instructor’s maximum.

Continue building your plan

Use the exercise library to review technique, then explore sport guides, recipes and planning tools to fit the week around your life.

Open the training builderFind sport-specific trainingBrowse free recipesRead the evidence reviews

General fitness education. Choose loads and ranges that match your ability. This program is not individualized medical care and does not guarantee a particular result.

Browse all training programs