The "Power to the People!" program, created by Pavel Tsatsouline, is a minimalist strength training program focused on building pure strength without size (hypertrophy). It’s designed to emphasize neural efficiency, allowing you to become stronger by improving your nervous system’s ability to recruit muscle fibers rather than increasing muscle mass. Who Is This For? - People who want to get stronger without getting bigger (e.g., athletes, martial artists, tactical operators). - Those looking for efficient, minimalist training. - Individuals focused on absolute strength development rather than aesthetics. Who It’s Not For? - Bodybuilders or those looking for **muscle size** over pure strength. - People who enjoy **variety and high-volume workouts**. This program is an excellent way to develop serious strength while keeping workouts short and sustainable. It’s a classic example of Pavel’s "grease the groove" philosophy—practice strength often, but never to exhaustion.

The StrongFirst Russian Bear Program, developed by Pavel Tsatsouline, is a high-volume strength and muscle-building program. Unlike 'Power to the People!', which focuses purely on strength without hypertrophy, Russian Bear is designed to build strength and size using high-frequency, high-volume training while avoiding failure. Who Is This Program For? ✅ Lifters who want to build size and strength without needing many exercises. ✅ People who enjoy volume training but without excessive fatigue or failure. ✅ Those who can train frequently (at least 3-5x per week). ✅ Anyone who prefers simple, repeatable, and brutally effective programming. Who Should Avoid It? ❌ People looking for low-volume, low-frequency strength training (Power to the People! would be a better fit). ❌ Those who struggle with recovery or have limited time for high-volume workouts. ❌ Lifters who want lots of variety—this program is repetitive but effective. Key Takeaway Russian Bear is a gritty, high-volume strength and size program that uses descending pyramid sets to build strength, muscle, and work capacity while avoiding failure. It's perfect for those who love simple but effective programs and can handle frequent training without burning out.

Backpacker - Interdediate Backpacking Prep Program Prepare for the demands of multi-day backpacking with a 10-week structured training plan. If you're planning a challenging trek—such as a Grand Canyon rim-to-rim hike with a 35-pound (16 kg) pack and 5,000 feet (1,524 m) of elevation gain—this program will help you build the strength, endurance, and resilience needed to conquer it. Who This Is For - Hikers preparing for multi-day backpacking trips with long days on the trail. - Those aiming to handle 10 to 15+ miles (16 to 24 km) per day with 3,000 to 5,000 feet (914 to 1,524 m) of elevation gain while carrying a fully loaded pack. - Anyone who wants to feel stronger, more confident, and less fatigued on demanding backcountry routes. What You'll Gain - Leg & Core Strength – Power through steep climbs and maintain stability with a heavy pack. - Endurance & Stamina – Hike longer days without hitting a wall. - Balance & Stability – Navigate rocky, uneven terrain with confidence. - Pack Carrying Conditioning – Train to carry 35+ pounds (16 kg) efficiently. How It Works This program is delivered via the Trainerize Fitness App and does not include in-person sessions. You should have access to a gym for strength training and a pack for loaded hiking sessions. The program includes: ✅ Strength Training – Build total-body strength for ascents, descents, and pack hauling. ✅ Aerobic Workouts – Improve endurance through incline treadmill walking, stair climbing, pack walking, and trail running. ✅ Mobility & Stability Drills – Prevent injuries and improve efficiency on the trail. ✅ Pack Training – Gradually increase weight to simulate real trail conditions. If you're gearing up for a bucket-list trek or a major backpacking challenge, this program will get you ready. Sign up and start training today!

High-Altitude Trekking Prep Program Prepare for the physical demands of a multi-day high-altitude trek with this 16-week structured training plan. Designed for those tackling 6-day summit expeditions like Kilimanjaro (19,340 feet / 5,895 m), this program builds the strength, stamina, and resilience required for sustained daily elevation gains and a long, demanding descent. Who This Is For Trekkers preparing for high-altitude expeditions with multiple consecutive days of climbing. Those aiming to hike 2,000 to 4,000 feet (610 to 1,219 m) of elevation gain per day and descend more than 15 miles (24 km) on summit days. Anyone who wants to train specifically for lower oxygen levels, sustained effort, and long-duration trekking. What You'll Gain Leg & Core Strength – Build power for steep ascents and controlled descents. Endurance & Stamina – Maintain consistent energy across consecutive hiking days. Balance & Stability – Prevent fatigue-related missteps on technical terrain. Altitude Conditioning – Introduce anaerobic training to improve high-altitude performance. How It Works This program is delivered via the Trainerize Fitness App and does not include in-person sessions. You should have access to a gym for strength training and steep terrain for outdoor cardio sessions. The program includes: ✅ Strength Training – Build total-body power for climbing and descending with a pack. ✅ Aerobic Endurance Workouts – Utilize high-incline treadmill walking (6-15% grade), elliptical training, stair climbing, or trail running. ✅ Anaerobic Training (Weeks 9-16) – Improve exertion tolerance at altitude with interval-based workouts. ✅ Pack Training – Acclimate to carrying a 20-pound (9 kg) daypack under real-world conditions. ✅ Tapering & Acclimatization Guidance – Optimize performance leading up to the expedition. Whether you're preparing for Kilimanjaro, Everest Base Camp, or another high-altitude trek, this program will help you summit with confidence. Sign up and start training today!

Intermediate Hiker Prep Program Take your hiking skills to the next level with an 8-week structured training plan for intermediate-level hikes. If you're ready to confidently tackle longer distances, steeper climbs, and uneven terrain, this program will help you build the strength, endurance, and stability you need. Who This Is For - Hikers preparing for one-day outings that last at least an hour. - Those looking to handle 8 to 14 miles (13 to 22.5 km) round trip with 1,500 to 3,500 feet (450 to 1,070 meters) of elevation gain. - Anyone who wants to feel stronger and more prepared on trails with moderate to challenging inclines. What You'll Gain - Leg & Core Strength – Power up ascents and stay stable on uneven ground. - Endurance & Stamina – Go the distance without burning out early. - Balance & Stability – Prevent falls and handle technical terrain. - Pack Carrying Conditioning – Train to carry up to 20 pounds (9 kg) of hiking essentials. How It Works This program is delivered via the Trainerize Fitness App and does not include in-person sessions. You should have access to a gym to get the most from this program. This program includes a combination of: ✅ Strength Training – Build hiking-specific strength for climbs and descents. ✅ Cardio Workouts – Improve endurance to sustain longer treks. ✅ Mobility & Stability Drills – Reduce injury risk and improve efficiency. ✅ Pack Training – Get comfortable carrying real trail weight. Whether you're gearing up for a bucket-list hike or want to feel stronger on the trails, this program will get you there. Sign up and start training today!

A scalable, six-exercise full-body calisthenics program delivered through the Trainerize app to build strength and fitness with minimal equipment. Progressively adapt movements as your strength improves. Perfect for all fitness levels, from beginners to advanced. Program Structure: - Workout 3 non-consecutive days per week for 6 weeks. - Optional cardio on workout or alternate days. - Gradually increase intensity to ensure consistent progress while avoiding injury. Connect with a certified personal trainer in real time. If you need to modify this program or are unsure if it is right for you, don't hesitate to use the app to contact your ACSM-CPT-certified coach.

WHAT IS LES MILLS BODYBALANCE? Ideal for anyone and everyone, LES MILLS BODYBALANCE® is a new generation yoga class that will improve your mind, your body and your life. You can expect to bend and stretch through a series of simple yoga moves, elements of Tai Chi and Pilates while an inspiring soundtrack plays in the background. Breathing control is a part of all the exercises, and instructors will always provide options for those just getting started.

WHAT IS BODYCOMBAT? BODYCOMBAT is a high-energy martial arts-inspired workout that is totally non-contact. Punch and kick your way to fitness and burn up to 570 calories** in a class. No experience needed. Learn moves from Karate, Taekwondo, Boxing, Muay Thai, Capoeira and Kung Fu. Release stress, have a blast and feel like a champ. Bring your best fighter attitude and leave inhibitions at the door.

WHAT IS BODYPUMP? BODYPUMP™ is THE ORIGINAL BARBELL CLASS™, the ideal workout for anyone looking to get lean, toned and fit – fast. Using light to moderate weights with lots of repetition, BODYPUMP gives you a total body workout. It will burn up to 400 calories**. Instructors will coach you through the scientifically-backed moves and techniques pumping out encouragement, motivation and great music – helping you achieve much more than on your own! You’ll leave the class feeling challenged and motivated, ready to come back for more.

WHAT IS LES MILLS CORE? Inspired by elite athletic training principles, LES MILLS CORE™ is a scientific core workout for incredible core tone and sports performance. You build strength, stability and endurance in the muscles that support your core, improve balance, assist injury prevention, and become better at everything you do. "All the moves in LES MILLS CORE have options, so it’s challenging but achievable whatever your level of fitness. During the workout, trained Instructors guide you through correct technique as you work with resistance tubes and weight plates, as well as bodyweight exercises like crunches, and hovers. Plus there are some hip, butt and lower back exercises too.

WHAT IS LES MILLS DANCE? LES MILLS DANCE is a 45-minute high-energy workout that will challenge and move you. Each class includes 10 stand-alone tracks, with each introducing new choreography. The workout is anchored in 3 cardio peaks, a warm-up, and a cool-down. It combines innovative dance movements with the latest music to drive energy and motivation in every move.​ With a focus on movement and technique, LES MILLS DANCE is simple to master and a great option for those who want to improve their dance skills while getting fit or for anyone who loves to dance.

WHAT TO EXPECT IN A WORKOUT LES MILLS GRIT™ Athletic is a 30-minute high-intensity interval training (HIIT) sports conditioning workout, designed to make you perform like an athlete. This workout often uses a step, bodyweight exercises and multi-dimensional sports conditioning training to increase your overall athletic performance: strength, agility, speed and power. LES MILLS GRIT Athletic takes cutting-edge HIIT and combines it with powerful music and inspirational coaches who will be down on the floor with you, motivating you to go harder to get fit, fast.

WHAT IS RPM? RPM™ is a group indoor cycling workout where you control the intensity. It’s fun, low impact and you can burn up to 500 calories a session**. With great music pumping and the group spinning as one, your instructor takes you on a journey of hill climbs, sprints and flat riding. In an RPM workout you repeatedly spin the pedals to reach your cardio peak then ease back down, keeping pace with the pack to lift your personal performance and boost your cardio fitness. RPM is a great way to build up your sense of personal achievement. You can draw on the group’s energy and find your rhythm in the music. You control your own resistance levels and speed so you can build up your fitness level over time. It’s a journey, not a race!

WHAT IS BODYATTACK? BODYATTACK™ is seven on-demand high-energy online fitness classes with moves for total beginners and total addicts. We combine athletic movements like running, lunging, and jumping with strength exercises like push-ups and squats. A LES MILLS™ instructor will pump out energizing tunes and lead you through the workout, challenging your limits in a good way, burning up to 555 calories** and leaving you with a sense of achievement.