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TRAINING AT IMFIT

Find the training
that fits your life.

Build a foundation. Get back into a routine. Work towards something bigger. Start with where you are.

Choose how you train.

Both-floor equipment access is included. The difference is your training program and coaching format.

Choose more focused coaching.

A personal goal, a defined coaching period or a children’s program.

FUNCTIONAL TRAINING · PROGRAMMING PREVIEW

A week of training.
A purpose in every session.

Real sessions from our coaches: movement preparation, strength practice, conditioning and a considered finish. Functional training includes strength work, too.

SESSION 01 / SECOND FLOOR

Snatch & leg strength

Technique, lower-body strength and conditioning

CONDITIONING FORMAT

5-minute work blocks · 1-minute recovery · 4 rounds

01

Warm-up

  • Cat–cow and single-leg skipping
  • Push-ups, muscle snatch and banded overhead squat practice
02

Strength

  • Squat snatch: technique practice and a coach-selected working load
  • A power snatch plus overhead squat can be used as a progression
03

Conditioning

  • Leg extensions × 12 · hamstring curls × 12
  • Assisted single-leg squats × 6 each side
  • Dumbbell overhead lunges × 12 · Bulgarian squats × 12
  • Single-leg skipping, squat jumps and hip thrusts
04

Cool-down

  • Half front split, couch stretch and calf stretch
  • Frog, pigeon and lizard stretches, adapted by your coach

A starting point for beginners. Use an assisted squat, a front-rack or farmer-carry lunge, and regular squats in place of jumps. Skipping can become step-ups.

Sample session shared by Bhagath.

SESSION 02 / SECOND FLOOR

Squat foundations

Squat strength, control and leg endurance

CONDITIONING FORMAT

4-minute work blocks · 1-minute recovery

01

Warm-up

  • World’s greatest stretch, bird dogs and skipping
  • Overhead squat practice and dumbbell lunges
02

Strength

  • Back squat: a structured strength block
  • Your coach chooses the weight and how the total repetitions are split into sets
03

Conditioning

  • Overhead squats × 10 · duck walk × 10 m
  • Dumbbell sumo squats × 10 · Cossack squats × 10 each side
  • Dumbbell box step-ups × 10 · devil’s press × 10
  • Wall sit for the remaining work interval
04

Cool-down

  • Half front split, frog and pigeon stretches
  • Cobra, downward dog and couch stretch

A starting point for beginners. Start squat practice with a PVC stick or bodyweight. Adjust the box height and squat depth; your coach can replace a devil’s press with a simpler movement.

Sample session shared by Gnaneswar Kokkirala.

SESSION 03 / SECOND FLOOR

Shoulder strength & power

Overhead technique and upper-body conditioning

CONDITIONING FORMAT

4½-minute work blocks · 4 rounds

01

Warm-up

  • Cat–cow, high knees and dumbbell thrusters
  • Push-up variations, wall balls and power snatch practice
02

Strength

  • Power snatch: build technique before increasing load
  • Any heavier assessment is individual and coach-led
03

Conditioning

  • Dumbbell front raises, lateral raises and rear-delt fly × 12
  • Dumbbell shoulder press × 12 · hang power snatch × 12
  • Tyre slams × 12 each side · battle ropes × 20 seconds
  • High knees for the remaining work interval
04

Cool-down

  • Thread the needle and shoulder rotations
  • Banded shoulder mobility and a wall hinge

A starting point for beginners. Use light dumbbells and an empty bar or PVC stick for learning. Replace high knees with a controlled march when needed.

Sample session shared by Gnaneswar Kokkirala.

SESSION 04 / SECOND FLOOR

Hinge, pull & move

Deadlift strength, posterior chain and pulling

CONDITIONING FORMAT

A coach-paced conditioning circuit

01

Warm-up

  • Bear walk, bounds and supported Copenhagen plank
  • Banded Kang squats, Romanian deadlifts and Cossack squats
02

Strength

  • Deadlift: progressive working sets
  • Practise the hinge and a controlled return before adding weight
03

Conditioning

  • Kettlebell swings × 20 · bench cut-backs × 20
  • Alternating kettlebell rows × 10 each side
  • Alternating jumping lunges × 10 each side
  • Gun slingers × 10 each side · landmine rows × 15
04

Cool-down

  • Supine lower-back stretch, hip 90/90 and pigeon stretch
  • Single-leg forward fold and a supported dead hang

A starting point for beginners. Learn a kettlebell deadlift before progressing to swings. Use reverse lunges in place of jumps and choose a supported row if needed.

Sample session shared by Gnaneswar Kokkirala.

SESSION 05 / SECOND FLOOR

Core control & strength

Trunk control, hinge strength and loaded movement

CONDITIONING FORMAT

4½-minute work blocks · 4 rounds

01

Warm-up

  • Treadmill walk, sit-ups and coach-selected burpee variations
  • Box steps or jumps, Romanian deadlifts and duck walk
02

Strength

  • Deadlift: a coach-planned volume block
  • Wall-supported handstand practice is optional, with an appropriate alternative
03

Conditioning

  • Plank kettlebell side drags and front drags × 12
  • Plate V-crunches, sit-ups and Russian twists × 12
  • Side toe touches × 12 · barbell curls × 15
  • Kettlebell swings × 12
04

Cool-down

  • Supine lower-back stretch, pigeon and cobra
  • Single-leg forward fold and a supported dead hang

A starting point for beginners. Try an elevated plank and lighter or unweighted core work. Your coach can replace a handstand with a suitable shoulder-support exercise.

SESSION 06 / SECOND FLOOR

Overhead squat & mobility

Squat position, overhead control and movement

CONDITIONING FORMAT

4½-minute work · about 1-minute recovery · 4 rounds

01

Warm-up

  • C-skip, groiners and squat or lunge variations
  • Push-up variations and empty-bar overhead squat practice
02

Strength

  • Overhead squat: position practice and working sets
  • Your coach chooses the range and load to suit your mobility and technique
03

Conditioning

  • Overhead squats × 12 · deficit squats × 6–8
  • Landmine hack squats × 12 · bench cut-backs × 12
  • Squatted calf raises × 12
  • Double lunge jumps × 6 each side
04

Cool-down

  • Half front split, seated saddle and child’s pose
  • Frog, pigeon and a supported dead hang

A starting point for beginners. Start with a PVC stick, a goblet squat or a comfortable squat range. Use regular lunges in place of lunge jumps.

Explore the sessions, then train with a coach. This is a programming preview, not the current class timetable or a requirement to complete all six sessions. Your coach sets the load, movements and recovery for your experience.

Find your starting level

MEMBER TRANSFORMATIONS

Different journeys.
Real commitment.

Original photographs, shared by IMFIT. Each journey has its own starting point, pace and story.

Earlier photograph supplied by IMFIT for this member’s transformationBefore
Later photograph supplied by IMFIT of the same memberAfter
MEMBER JOURNEY / 01IMFIT Instagram
Original IMFIT before-and-after photographs supplied by the owner, showing a member in black and pink clothing
MEMBER JOURNEY / 02IMFIT Instagram
Starting weight
79.8 kg
Later weight
67 kg

As recorded in the original IMFIT story. Individual results vary.

Original IMFIT before-and-after photographs supplied by the owner, showing a member in blue and striped shirts
MEMBER JOURNEY / 03IMFIT Instagram
Starting weight
83 kg
Later weight
67 kg

As recorded in the original IMFIT story. Individual results vary.

Original IMFIT transformation story showing a woman’s before-and-after photographs
MEMBER JOURNEY / 04IMFIT Instagram
Original story
Day 1 → Day 30

As recorded in the original IMFIT story. Individual results vary.

Original IMFIT before-and-after transformation story with the Vithal Sharma handle
MEMBER JOURNEY / 05IMFIT Instagram
Original IMFIT transformation story pairing an outdoor photograph with a gym photograph
MEMBER JOURNEY / 06IMFIT Instagram
Original story
12 weeks

As recorded in the original IMFIT story. Individual results vary.

Original IMFIT transformation story showing week-one and week-twelve photographs
MEMBER JOURNEY / 07IMFIT Instagram
Original story
Week 1 → Week 12

As recorded in the original IMFIT story. Individual results vary.

YOUR STARTING POINT MATTERS

Progress is personal.
The support stays with you.

From finding your first routine to working towards a focused physique goal, we build the training around you. Your experience, your everyday life and the coaching you need.

These photographs document individual experiences. Results and timelines vary; they are not a promise of a particular outcome.

Find your starting point

YOUR NEXT CHAPTER

You don’t have to
do this alone.

Come in. Meet a coach. Find your starting point.

Plan your first visit
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