New to exercise?
What classes are suitable if I’m new to exercise?
We welcome all fitness levels in all of our classes.
However, each class does differ in intensity and the type of equipment used, so below is more information on each class to help you make an informed choice on the right class for you.
Feel free to come to a class a little earlier if you’d like to have a chat with the teacher about what’s coming up in the class. They will make sure there’s modifications available if there’s something you feel you can’t or don’t want to partake in.
Click for more information around accessibility and also how we cater for those with neurodiversity.
Feel free to email our studio owner rhian@strongandbendy.co.uk if there’s anything else you need to know that isn’t covered below.
Dumbbell HIIT
Squats, lunges and swings performed using a range of kettlebells
Great option for those new to exercise
No past dumbbell experience necessary
A HIIT class where every single move uses dumbbells
The class is broken down into 2 parts; 4 lower body rounds and 4 upper body rounds
Expect easy to follow moves but maximum burn as there's minimum rest in this quick 30 mins blast!
Not recommended if you suffer from lower back pain
Held indoors or outdoors depending on the weather, shoes on
Vast majority of the class done up on your feet
A low impact class that doesn’t need to involve jumping
As with all of our classes there is options to make this class a tough workout (but only if you want to!)
Relaxing Vinyasa, Energising Vinyasa and Desk Therapy Yoga
Great options for those new to exercise
No yoga experience necessary
Plenty of opportunities for rest during the class
Mat based class, no shoes or socks
Expect to need to move from standing to floor work frequently during this class
A low impact class that doesn’t involve any jumping
As with all of our classes there is options to make this class a tough workout (but only if you want to!)
Power and Rocket Yoga
Higher intensity yoga classes than those listed above
You may want to have tried some of our other yoga classes before trying these
Plenty of opportunities for rest during the class – actively encouraged by our teachers
Mat based class, no shoes or socks
Expect to need to move from standing to floor work frequently during this class
A low impact class that doesn’t involve any jumping
Powerful sequences with the option to try things like arm balances
Strength Circuits
A circuits class using a variety of equipment such as battle ropes, kettlebells + more.
You are welcome to this class if you are new to exercise, but we’d recommend you opt for the easier options on each station. For example on the kettlebell station opting for the lightest weight.
No past circuits experience necessary
You may need to take your own rest break outside of those offered by the teacher – this is always supported by our teachers (not discouraged)
Always outside, shoes on.
Some moving between standing and floor work, but predominantly done done stood up
Options for jumping and explosive moves will be available
Battle Ropes
Moving between whipping battle ropes and bodyweight moves
You are welcome to this class if you are new to exercise, but it is one of the harder classes on our schedule
No past battle ropes experience necessary
You do not need to use both the ropes at once, you can use only one of the ropes to lower the intensity
We have lighter ropes available – if you’d like to use one please let the teacher know at the start of the class
You may need to take your own rest break outside of those offered by the teacher – this is always supported by our teachers (not discouraged)
Always outside, shoes on.
Lots of moving between standing and floor work
Options for jumping and explosive moves will be available
Strong + Bendy Workout
Rowing using water rowing machines, cardio on Airbikes, weight lifting using dumbbells, and bodyweight moves.
You are welcome to this class if you are new to exercise. If you are new to exercise you may need to take your own rest break outside of those offered by the teacher – this is always supported by our teachers (not discouraged)
Some people find if they suffer from lower back issues that the rowing machine is not the right piece of equipment for them
Weight limit on the rowing machines is 317kg and on the Airbikes is 15okg.
Always inside, shoes on
Always options to keep this class low impact and low intensity
Dumbbells on offer range from 1kg -10kg
Strong Core
Mat based bodyweight movies and small accessories
A quick 30 minute class dedicated to exercises to strengthen your core.
Expect a mat based class that uses bodyweight moves and accessories such as core balls and small weights to train a strong core!
TRX Training
TRX develops strength, balance, and flexibility. The TRX lets you put your body at different angles to perform press ups, lunges, rows, squat jumps + more.
Always held outside in our outdoor studio so please dress accordingly.
In weather conditions not compatible with TRX the class will be moved indoors and will become a Core class instead.
Suitable for all regardless of experience.
Dance Workshops
Fun and accessible dance routines
Great option for those new to exercise
No dance experience necessary
Always held indoors, shoes on
Vast majority of the class is done on your feet. Any floor work will be completely optional.
A low impact class that doesn’t involve any jumping
Emphasis is always on having fun more than breaking a sweat!
Reformer Pilates
Check out our studio on Prince Edward Road in Hackney Wick below!! 😍 For everything Strong + Bendy Reformer, please visit our Reformer studio website. 👇
📍 Strong + Bendy Reformer, Prince Edward Road (Our reformer studio)
