Strength & Conditioning
21 Fitness Greater Kailash
I run group strength and conditioning workouts with HIIT, Tabata, functional drills, and core-focused ABT sessions that anyone can join and scale to their level.
Pricing Guide
Single Drop-In Group Session
Format & Duration
- Total Time: 45 to 60 minutes of continuous activity.
- Group Size: 10 to 25 participants per batch.
- Structure: Includes a 7-minute dynamic warm-up, 40-minute high-intensity main set, and 5-minute cool-down stretch.
Training Content
- Methodology: Tabata style intervals (20 seconds work, 10 seconds rest) and rapid countdown drills.
- Equipment Used: Agility ladders, aerobic steppers, battle ropes, and 5kg to 7kg medicine balls.
- Movements: Compound bodyweight exercises including burpees, mountain climbers, and squat presses.
Atmosphere
- Music: High-tempo Bollywood and EDM playlist used to dictate workout pace.
- Instruction: Vocal-heavy motivation with loud command-based drills.
- Level: Suitable for beginners to intermediates seeking high calorie burn.
Monthly Group Class Membership
Schedule & Access
- Frequency: Access to 2 to 3 classes per week (totaling 8 to 12 sessions monthly).
- Locations: Valid for specific group slots at designated partner gym floors.
- Batch Type: Fixed time slots with a consistent group of peers.
Workout Variety
- Rotation: Alternates between Tabata (cardio focus) and ABT (Abs, Butt, Thighs strength focus).
- Progression: Intensity scales weekly by reducing rest times or increasing prop weights (e.g., moving from 5kg to 10kg slam balls).
- Focus: Metabolic conditioning aimed at maximizing calorie burn during and post-workout.
Member Benefits
- Accountability: Inclusion in a private batch chat group for schedule updates and attendance checks.
- Guidance: Basic form tips provided during group intervals.
- Support: Post-class availability for general Q&A regarding lifestyle and consistency.
1-on-1 Personal Training (12 Sessions)
Customization & Focus
- Attention: 100% undivided attention ensuring technical safety and form correction.
- Program Design: Tailored mix of heavy weight training and cardio based on individual body composition goals.
- Scope: Utilization of full gym floor equipment including cable machines, barbells, and racks (unlike limited functional zones in group classes).
Advanced Support
- Assessments: Initial fitness baselining including stamina tests and strength checks.
- Nutrition: Structured dietary guidance covering macronutrient splits and meal timing.
- Tracking: Monitoring of progressive overload on compound lifts like squats and deadlifts.
Logistics
- Scheduling: Flexible slot selection based on mutual convenience.
- Communication: Direct access to the trainer for daily check-ins regarding diet adherence and recovery.
About Strength & Conditioning
What My Sessions Feel Like
I’m Upendra, and my Strength & Conditioning classes are all about pushing past what you thought you could do. We blast music, get the group hyped, and sweat it out together. You’ll feel tired, maybe a bit sore, but trust me, that’s when you know it’s working. The energy is wild, and yes, we have loads of masti (fun) even when the workout gets tough.
How We Train
I keep things fresh so you never get bored. Here’s what you’ll find in my sessions:
- HIIT strength workouts and Tabata for that fat burning circuit feel - short bursts, quick rests, and lots of sweat.
- Functional movement training with drills like squats, planks, and agility ladders. We use dumbbells, steppers, battle ropes, and medicine balls.
- ABT classes focused on core and glute sculpting - targeting abs, butt, and thighs for stability and power.
Who Can Join
Doesn’t matter if you’re just starting out or you’ve been training for years. I make sure every workout can be scaled up or down. You set your pace, I’ll push you to your best. It’s not about being perfect, it’s about getting stronger every time.
Aya fir maza k nhi? (Did you have fun or what?) You’ll leave tired, but proud.
Meet your Expert
Upendra Kumar
23 connects in last 3 months
My Story
Namaste dosto, I’m Upen! For me, life’s all about no regrets, lots of laughter and a bit of madness. I live for those Goa sunsets, good music, and my #upendeep journey with my partner - hum dono sukh-dukh ke saathi (we’re together in happiness and sorrow). Sometimes you’ll find me at a party, sometimes at Mahakal’s temple, always searching for that perfect balance between masti and shanti (fun and peace). Jai Shri Mahakal!
My Work
What I Teach - I run Zumba, Bollywood dance fitness classes, Aqua Zumba, Tabata, and do event choreography for Dandiya nights.
Dance Like Nobody’s Watching - My classes are pure party vibes - you’ll forget you’re working out, just lots of masti and sweat!
Bollywood & Bhangra Beats - Obsessed with trending Bollywood and Punjabi music, I keep my choreography fresh with all the latest hook steps.
All Are Welcome - Beginner or pro, everyone’s invited. Just follow the beat, bring your energy, and never miss a chance to dance!