Class timings vary depending on whether you choose online or offline sessions. For offline classes, timings may also vary by apartment complex. Online: 5:30AM, 7AM, 9AM, 7:30PM, 9PM DLF Westend: 7AM, 8AM, 9AM, 7PM, 8PM Windsor Troika: 6AM, 7AM, 8AM, 7PM, 8PM

Bronze Plan: Offers access to daily youtube live workouts, community workouts (both online and offline), healthy recipes, habit-building challenges, and access to our paid WhatsApp community. Silver Plan: Includes everything in the Bronze Plan, plus access to BACK2BASICS Live Zoom classes, featuring online and offline group personal training with a dedicated coach and a maximum of 10 members per class. Gold Plan: Provides all Silver Plan benefits with additional 1:1 personal training sessions, a personalized meal plan, and exclusive access to personalized support and guidance.

Yes, 1:1 personal training sessions are included in our Gold Plan for both online and offline settings.

Our paid 1-week trial pack offers 5 sessions of group personal training for just Rs. 99/-. This is a great way to experience our training sessions and see if they fit your needs. We also run a 21-day free challenge occasionally. This challenge is designed to help you build consistency and get a feel for our programs before committing to a full membership. Keep an eye on our announcements for the next challenge.

We run daily challenges to promote habit-building and healthy living. All details about the challenges, class recordings, and more are shared in our Paid WhatsApp community.

You can choose any of the plans that fit your needs and join our online or offline sessions. We also provide a supportive community to help you stay on track!

We offer both online and offline strength training sessions: Online: Conducted via Zoom with a 1:10 coach-to-member ratio. Offline: Held at apartment complexes (currently available in DLF Westend Heights((Bangalore)) and Windsor Troika(Bangalore)) with personalized group personal training sessions.

The Lifestyle Score helps you track and journal essential health aspects: Sleep: Bedtime, wake-up time, hours of sleep Activity: Steps, strength training, yoga, swimming, etc. Nutrition: Protein, vegetables, fruits, mindful eating, processed food Hydration: Water intake, aerated drinks, alcohol Energy: Natural light exposure, meditation/prayer, smoking habits

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Yes the challenge is priced at INR 199/-

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You can respond to the question by stating the total duration of sleep you received, even if it was not continuous.

The Lifestyle Score is used to assess and quantify an individual's overall well-being based on key factors including activity, nutrition, sleep, hydration, and energy levels, aiding in identifying areas for improvement to promote better health.

While yoga includes meditation as one of its components, it also involves physical movement and breathing exercises, making it a broader practice than meditation alone. Hence, you can consider the parts of yoga where you are focusing on deep breathing, mindfulness, and visualization.

You can start the timer from the Warm-up and end it once the workout is done.

Resistance training of any kind and high-intensity exercise would be considered. For example, various methods such as lifting weights, using resistance bands, or performing bodyweight exercises will count towards strength training. Any exercise that alternates between short bursts of intense activity and brief periods of rest or lower-intensity activity will count as high-intensity interval training (HIIT). ZUMBA, Running, Karate, and Pilates also count as High Intensity.

A standard hard drink measurement varies depending on the type of alcohol, but it's often defined as containing about 30 ml. A glass of beer/wine could be defined as 250 ml.

A balanced meal might include around 20-30 grams of protein, but this can vary. It's best to consult with a nutritionist or healthcare professional for personalized recommendations.

Yes, we all have our bad days. But tracking the score instills a sense of responsibility to do better the next day. Just like we have to write an exam irrespective of whether we are prepared or not. This is what will help you understand your lows and highs, and stay consistent with your health.

Nope. As long as you spend time outdoors or in areas where sunlight directly illuminates the environment, it counts.

Any meal that has protein included as a part of it can be counted.

Natural light exposure would involve the time spent outdoors or in areas where sunlight directly illuminates the environment.

On average, a person takes around 2,000 to 2,500 steps per hour, depending on factors such as walking pace, activity level, and individual habits. You can use this while doing household chores as well. Most phones also have a pedometer built in, which will count your steps if you carry it with you when you walk.

Here we talk about ultra-processed foods, which are those that have undergone substantial modifications from their original state through methods like canning, drying, or the addition of preservatives, flavorings, or other additives. This is easily visible at the back of the product package, where you can find the ingredients used. If these products include a long list of ingredients, it is best to avoid them. They may include high sugar content, added preservatives, and highly refined ingredients. Examples include canned vegetables, packaged snacks, packaged meats, sugary cereals, and pre-packaged meals. For example, fries, McDonald's meals, packed ice creams, etc are considered ultra-processed because we are unaware of most of the ingredients used. These foods have gone through a lot of processing to be on your plate. By paying attention to these factors, you can better assess whether a packaged food product is ultra-processed or not. Choosing whole, minimally processed foods whenever possible is our recommendation for a healthier diet.

Sugar or aerated drinks are beverages that typically contain high levels of added sugars and carbonation, such as soda, fruit-flavored drinks, and energy drinks. Each individual can, bottle (200ml), serving, or glass (200ml) is considered one serving.

The Energy score is calculated by considering factors beyond just natural light and meditation. Various other elements influence your energy score, leading to adjustments that can either decrease or increase it.

To measure your water intake using a bottle, you can determine the volume of the bottle you use (typically indicated on the bottle itself, e.g., 500ml, 750ml, 1 liter, etc.). 1 liter would be about 4 glasses of water, so having 10 or more glasses of water a day would mean that you get the highest score possible for this question.

Meditation typically involves intentional, focused attention or mindfulness practices aimed at achieving mental clarity, relaxation, or spiritual growth. Examples of meditation techniques include mindfulness meditation, guided visualization, praying, and deep breathing. If you engaged in any of these practices with the intention of meditation or prayer, you can count the time spent on them when responding to the question.

Intermittent fasting is good for weight loss in the short term. We use the lifestyle score and the BACK2BASICS program to give you a long-term health view and consider aspects that are sustainable and that will help you be consistent rather than give you short-term results.

Meals are segregated into 5 parts spread throughout the day: Breakfast, Morning Snack, Lunch, Evening Snack, and Dinner.

Focus on one thing every week. Our specially designed weekly challenges will help you get your score up as well as move you closer to your goal!

Calculating will be done when we get into bed, and not the exact time you fall asleep.

We understand the apprehension you might have before starting your health & fitness journey. And it’s extremely important to have a conversation in such cases. We offer a FREE consultation to anyone who wishes to discuss their condition with us. You can book your consultation using the link below: https://www.back2basics.fitness/service-page/consult-an-expert/

Our 1-week trial for the group personal training is available for ₹ 999/-. We believe you need to experience our program for an entire week to get a comprehensive understanding of it. So we offer 5 sessions of our group personal training program which is to be used within 1 week.

We offer a Nutrition Consultation with the BACK2BASICS plus plans with our in-house Nutritionist. The nutritionist will understand your goals, and eating habits and curate a personalized meal plan for you. With the other plans including the trial plan, you don't get a meal plan, however, we help you track your nutrition with the help of a lifestyle score.

The sessions get exhausted after the validity period. So if you miss out on finishing your sessions within the validity period, the same will not be extended or added to your next plan.

Strength training is a fundamental aspect of BACK2BASICS 24.1 because it not only aids in muscle building but also accelerates metabolism, improves overall fitness, and contributes to a healthier lifestyle.

The program encompasses: 1. Well-Structured Strength Workouts: Tailored exercises focusing on building strength. 2. Weekly Challenges: Designed to establish sustainable healthy habits throughout the 12 weeks. 3. Recording of Group Classes: Access to recorded classes held from Monday to Friday, providing flexibility in your workout schedule. 4. Access to our Paid Community: Engage with a supportive community for sharing experiences, tips, and encouragement during your fitness journey.

Each workout session follows a structured format: 1. Warm-up and Mobility Movements: Prepare your body for the upcoming exercises. 2. Strength Training: Targeted exercises to build strength. 3. Accessory Exercises and HIIT Workouts: Additional exercises to complement strength training. 4. Cooldown Stretches: Ensure a well-rounded fitness routine and support recovery.

Participants gain access to our core community, fostering a supportive environment for sharing experiences, tips, and encouragement. Connect with like-minded individuals who are also on their fitness journey, enhancing motivation and accountability.

The Lifestyle Score Tool is a powerful tool that empowers you to take control of your well-being. By answering a few simple questions about your sleep, activity, nutrition, hydration, and energy, you receive a personalised score and insights into your daily habits. This score serves as a starting point for positive change, allowing you to set goals and track your progress towards a healthier, more balanced lifestyle. Remember, it's your unique journey, and this tool is here to guide you every step of the way.

Yes, it would be beneficial to have a pair of dumbbells and resistance bands for an enhanced workout experience. For beginners, we suggest using a pair of 5 & 7.5 kg for men and 2.5 & 5 kg for women. For intermediates, consider using 5, 7.5 & 10 kg for men and 2.5, 5 & 7.5 kg for women. You can find the recommended dumbbells at: https://thecubeclub.com/products/adjustable-powerbells-pro-multi-weight-adjustable-dumbbells https://thecubeclub.com/products/adjustable-dumbbells https://thecubeclub.com/products/powerkit-adjustable-dumbbell-set-10kg-20kg Use code "THECUBE15" to get a 15% OFF on all of these. You can find the recommended resistance band at: https://www.decathlon.in/p/8527896/new-arrivals/pilates-gym-resistance-band-low-4-lb-2-kg Beginners: Low Intermediates: Medium

BACK2BASICS 24.1 is a comprehensive 12-week fitness challenge aimed at reversing lifestyle diseases and promoting a healthier, longer life. The program integrates strength training and leverages our proprietary lifestyle score tool to effectively manage and enhance your overall lifestyle.

In the 24.1 Plus package, you enjoy a 1-hr nutritionist consultation and a 30-minute lifestyle coach check-in. You can conveniently schedule these sessions at your convenience.

You will have all updates regarding the class timings, recordings, challenges on our app. To make the class link easily accessible we will be mentioning the class link in the group description.

The group personal training sessions are conducted in the ratio of not more than 1:15. These classes will have a demo athlete to show the movements and the workout. Additionally, these classes will also have a coach to monitor your form, posture & performance. Lastly, we also help you scale your workout as per your lifestyle score. That way you are training at the perfect intensity for the day!

To attend a session at the clubhouse gym, you will have to have signed up to one of the plans. After signing up, you need to book a class from the Bookings tab on the app. We take 5 participants in each class and 2 people in the waitlist. You can book upto 60 mins before the start time of the class. In case you are waitlisted, you can check on the whatsapp group if anyone has cancelled the session so that you can attend instead of them. P.S.: Please cancel your session if you are not going to attend the same as it helps others attend the session instead of you.

Individuals without a session booking will not be permitted to join the sessions. This policy aims to maintain class quality, ensure personalised attention, and provide a fair opportunity for all participants.

Yes, you can join the program later. But in that case you will only get access to the remainder of the program along with pro-rated benefits.

No matter your plan, you'll have the help you need to reach your goals! Lite and 24.1 plans: Get support anytime with our 24/7 community chat on Whatsapp. Ask questions, share experiences, and connect with others on similar paths. Attend live coaching sessions for personalised guidance and quick answers. 24.1 Plus plan: Get extra support with 24/7 chat access to both a nutritionist and a lifestyle coach. They can help you with meal plans and overall well-being.

Just in case you miss to join the class, we will be sharing the class recording daily on the whatsapp group. You can have a look at the recording and workout at a time of your choice for that day!

After the onboarding call on 07th January, we will introduce you all to your assigned lifestyle coach. They will ensure that they setup you consultations on fortnightly & monthly basis respectively after confirming your availability, the nutritionist' and themselves. You will have to book the session to receive an email confirmation of the same along with the meeting link. They will also share the meeting link via whatsapp too. You will get 24 X 7 whatsapp support from your lifestyle coach. (response window - 12 hrs)

You can shuffle between different times on different days. You will have to book your class accordingly based on whichever class you want to attend to confirm your spot for the class. You can book upto 60 mins before the class and upto 7 days in advance.

Yes, we have a dedicated WhatsApp community where members can connect, share experiences, stay motivated, and have queries promptly resolved. It's a supportive space to enhance your fitness journey, connect with fellow participants, and stay accountable.

Yes, you have the flexibility to upgrade your membership option during the program. However, please note that downgrading is not permitted once a membership option has been selected. This allows you to tailor your experience based on your evolving fitness goals and preferences throughout the program.

Our live classes happen at 7 AM, 8 AM, 9 AM, 6 PM, 7 PM & 8 PM. We are constantly looking to add more classes. So, if you are looking for a different time slot, reach out to us and we will try our best to help you!

BACK2BASICS 24.1 is an immersive 12-week Strength & Conditioning Program designed to elevate your overall well-being through group personal training. Experience the following key features: Strength & Conditioning Classes: Engage in live, interactive classes either on ZOOM or at your clubhouse gym. Our expert coaches guide you through tailored workouts to enhance your strength and conditioning. Daily Lifestyle Tracking: Embrace a holistic approach to fitness with our daily lifestyle tracking feature. Monitor and analyse your habits, creating a personalised roadmap for a healthier lifestyle. Weekly Lifestyle Challenges: Ignite your motivation with weekly lifestyle challenges. These challenges are designed to keep your fitness journey dynamic, challenging, and enjoyable, ensuring constant progression. Weekly Lifestyle Report: Receive personalised insights and feedback with our weekly lifestyle reports. Understand your progress, celebrate achievements, and identify areas for further improvement. Access to Core Community: Immerse yourself in a supportive and vibrant core community. Connect with like-minded individuals, share experiences, and stay motivated throughout your fitness journey.

The Personal Training 1:10 DLF option offers a unique opportunity for personalised attention with a coach at DLF Clubhouse Gym (Bengaluru) in a 1:10 coach-to-member ratio for an enhanced training experience.

If you plan to do our group personal training sessions on ZOOM, you need a pair of dumbbells and a theraband. If you don't have them already you can procure it using our recommended links. The links are available on the whatsapp group description to which you will get access as soon as you sign up.

The next 3-month program Back2Basics 24.1 will begin in January.

Ensuring a booking guarantees your spot in the session and facilitates smooth operations for effective management of class attendance in the sessions. This policy aims to maintain class quality, ensure personalised attention, and provide a fair opportunity for all participants.

The sessions get exhausted after the validity period. So if you miss out on finishing your sessions within the validity period, the same will not be extended or added to your next plan.

We do offer one FREE trial class of personal training before you can sign up for any one of the plans. The coach will majorly take your assessment during this session and take you through a small workout. Post the workout, the coach will explain how the future sessions look like. To book your FREE trial, download our app from the link below http://wix.to/en4lmnF?ref=cl Invite code: TCGDCK Once you download the app, go to the bookings tab and book your session using the service Online Personal Training. Use the coupon code “FREETRIAL” while completing your booking.

While our plans do not include nutrition consultation as standard, you have the option to schedule a session with our in-house nutritionist for an additional fee.

All our 1:1 personal training plans are session-based. For instance, the 10-session plan grants you 10 sessions, to be utilized within a validity period of one month. Similarly, the 20-session plan offers 20 sessions, to be consumed within three months, and the 50-session pack must be completed within six months.

We understand the apprehension you might have before starting your health & fitness journey. And it’s extremely important to have a conversation in such cases. We offer a FREE consultation to anyone who wishes to discuss their condition with us. You can book your consultation using the link below: https://www.back2basics.fitness/service-page/consult-an-expert/