Each class follows a set structure: warm-up, workout, and cool-down. This ensures a well-rounded session every time. If there are changes, your coach will communicate them in advance.

In rare cases where your coach is unavailable, we arrange a substitute or reschedule the class. Your plan will be extended accordingly if there's a cancellation.

Each plan is meant for individual use only. However, if you'd like to transfer your plan permanently to a friend or family member, write to us. A small fee applies.

Absolutely! You’re welcome to jump in at any time. You don’t need to catch up from the start—just join where the class is and enjoy the rest of the session.

Yes, we’re strict about punctuality. Every class is designed to begin and finish on time out of respect for everyone’s schedule and to ensure a consistent experience.

Most sessions use basic equipment provided at the venue. However, we recommend carrying a water bottle, towel, and wearing comfortable workout gear.

You can book a class up to 7 days in advance and as late as 30 minutes before it begins. This gives you flexibility while helping us manage class flow efficiently.

No problem! You can cancel your booking up to 30 minutes before the session starts. This allows someone else to take your spot if you're unable to attend. To cancel your class, go to Profile > My Bookings > Select the class to cancel and click on cancel.

If a class reaches full capacity, you'll see a "Waitlist" option while booking. If someone cancels, you'll be notified automatically and can confirm your spot.

Coaches stick to a standard procedure that includes safety protocols, proper equipment use, and consistent class flow. This helps maintain a safe, motivating, and organized training environment for everyone.

No, the Online Plan is designed to be flexible. You can do your workouts at your preferred time and location.

Yes! Our workouts are structured to suit all fitness levels. You can modify movements to match your pace, and our community is always there to guide you.

Once you subscribe, you’ll receive a daily link to pre-recorded workouts via our WhatsApp community. No login hassles—just tap, watch, and work out anytime, anywhere.

We currently don’t offer a free trial, but you can access our 1-week trial playlist to experience our sessions before committing.

Most workouts are bodyweight-based, but some may include dumbbells or resistance bands for extra intensity. We'll let you know in advance if equipment is needed.

The Insights tab is your personalized progress dashboard. It breaks down your Lifestyle Score with graphs, trend analysis, and actionable insights. You can track improvements over time, see which areas need focus, and get expert-backed recommendations to level up your health. Think of it as your own wellness analytics tool, keeping you accountable and motivated!

Daily pre-recorded workout sessions shared via YouTube links. Healthy recipes to support your fitness journey. Access to our paid WhatsApp community for guidance & interaction with experts.

Yes! You can upgrade to our higher plans for personal training and additional benefits.

Unlike traditional gyms, we focus on habit-building, guided workouts, and community-driven motivation—all designed for sustainable fitness, not just temporary results.

Yes, we do! The BACK2BASICS app is available on both the Play Store and App Store. You can download it here: BACK2BASICS App. Our app features the Lifestyle Score, your personal well-being tracker that evaluates your daily habits across Sleep, Activity, Nutrition, Hydration, and Energy. With the Insights Tab, you get a personalized progress dashboard that breaks down your Lifestyle Score with graphs, trend analysis, and actionable insights. You can track your improvements over time, identify areas that need focus, and receive expert-backed recommendations to enhance your health.

Class timings vary dependin on the apartment complex you choose : Disha Central Park: 6AM, 7AM, 8AM, 6:30PM, 7:30PM Nitesh Hyde Park: 6AM, 7AM, 8AM, 8:30PM DLF Westend: 7AM, 8AM, 9AM, 7PM, 8PM Windsor Troika: 6AM, 7AM, 8AM, 7PM, 8PM Sobha Silicon Oasis: 6AM, 7AM, 8AM

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 offline strength training sessions: 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 your personal well-being tracker, assessing your Activity, Nutrition, Sleep, Hydration, and Energy levels. It helps you understand where you stand, identify areas for improvement, and make informed decisions to build long-term 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.

Absolutely! Consistency matters more than perfection. Even on off days, tracking your score helps you understand your patterns—your highs, lows, and where you can improve. Think of it like checking your exam results, even if you know you didn’t prepare well. It keeps you accountable and motivated to do better the next day.

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

A balanced meal with protein includes sources that support muscle repair, enzyme production, and overall health. Here's how you can identify protein-rich foods: Breakfast: Eggs, Greek yogurt, cottage cheese Lunch: Chicken breast, tofu, lentils, chickpeas Dinner: Fish, lean beef, quinoa, edamame Snacks: Nuts, seeds, protein bars, cheese sticks A simple rule: A serving of protein should be about the size of your closed fist.

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.

We understand that everyone’s eating habits are different. That’s why you can now select your meal frequency in the app, ensuring your score reflects your actual routine. The Lifestyle Score focuses on long-term health, not just short-term weight loss, so it encourages sustainable habits that work for you.

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

Improvement takes time. Start small—focus on one habit each week rather than everything at once. The Insights tab helps you track your progress with weekly and monthly trends, personalized recommendations, and data-driven feedback, making it easier to improve your score step by step.

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. Feel free to reach out to us via whatsapp using the link below: https://wa.me/+918668307019

Our 1-week trial for the group personal training is available for ₹ 499/-. 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 don’t provide direct meal preparation or nutrition plans with our trial access. However, all our plans include habit-building challenges that help you maintain a healthy diet. If needed, we can arrange a paid consultation with our in-house nutritionist.

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 understand the apprehension you might have before starting your health & fitness journey. And it’s extremely important to have a conversation in such cases. Feel free to reach out to us via whatsapp using the link below: https://wa.me/+918668307019

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 don’t provide direct meal preparation or nutrition plans with our trial access. However, all our plans include habit-building challenges that help you maintain a healthy diet. If needed, we can arrange a paid consultation with our in-house nutritionist.

Our 21-day trial for the group training sessions is available for ₹ 1499/-. We believe you need to experience our program to get a comprehensive understanding of it. So we offer 15 sessions of our group training program which is to be used within 3 weeks.

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.

We understand that unforeseen circumstances can arise. If you know you won’t be able to attend a session, we kindly request that you cancel it in advance. This helps us manage coach availability and ensures a smooth experience for everyone. Your sessions are valuable, and we want to help you make the most of them. If you need assistance with rescheduling, feel free to reach out

Absolutely! We offer an exclusive Personal Training Trial for just ₹499/-, where you can experience a session with the coach of your choice. This includes a fitness assessment, a short workout, and a clear explanation of how your future sessions will be structured. 👉 Book your trial here: Personal Training Trial

Yes! We offer complimentary nutrition consultations with our in-house nutritionist based on the plan you choose: 10 sessions – 1 complimentary consultation 25 sessions – 2 complimentary consultations 50 sessions – 3 complimentary consultations 100 sessions – 4 complimentary consultations You can also book additional consultations anytime for a small fee. We’re here to support your fitness and nutrition journey!

All our plans are session-based, offering flexibility without any validity period. You can choose from: 10 sessions 25 sessions 50 sessions 100 sessions Each session is tailored to your fitness goals, with expert coaching and progress tracking. Plus, enjoy complimentary nutrition consultations based on the plan you choose!

We understand the importance of discussing your unique fitness goals or any concerns before getting started. Our Personal Training Trial at ₹499/- allows you to connect directly with a coach of your choice, talk about your condition, and experience a personalized session tailored for you. 👉 Book your trial here: Personal Training Trial

We combine personalized workouts, nutrition, and lifestyle insights to deliver a holistic fitness experience. Unlike regular personal training, we offer: Flexible scheduling without validity restrictions. Lifestyle-based progress tracking through our app. Customized meal plans aligned with your goals. 1:1 expert support to keep you accountable and motivated.

We don’t provide direct meal preparation or nutrition plans with our Online & Offline plans. However, all our plans include habit-building challenges that help you maintain a healthy diet. If needed, we can arrange a consultation with our in-house nutritionist. Nutrition consultation is complimentary with our personal training plans i.e. 1:1 Personal Training.

While we don’t mandate a diet plan, we emphasize building healthy habits through mindful eating. If needed, we can arrange consultations with our in-house nutritionist to support your fitness goals.

Regular workouts focus solely on physical fitness with structured, fixed routines. At BACK2BASICS, our habit-building challenges go beyond that by helping you integrate healthier lifestyle practices into your daily routine. It’s not just about workouts; it’s about transforming your habits to achieve long-term wellness.

If B2B training is already happening at your new location, we’ll transfer your plan there. If not, you can transfer the plan to someone in your current apartment for a transfer fee of Rs. 999/-. If neither option works, please write to us, and we’ll help you find a solution for the same.

Yes! We offer flexible pause options based on your membership plan: 3-Month Plan: 1 week (5 days of pause available). 6-Month Plan: 2 weeks (10 days of pause available). 12-Month Plan: 4 weeks(20 days of pause available). You can use these pause days whenever you like—either all at once or split them across multiple occasions. your plan will automatically extend by the number of paused days.

Unlimited sessions mean you can join every class we conduct without any restrictions. We run 5 classes a week, and you're free to attend all of them. If a class gets cancelled, your plan will automatically extend by the number of missed days.

BACK2BASICS offers a holistic approach to health and fitness, focusing on personalized lifestyle management and strength training to help you reverse lifestyle diseases and promote a healthier, longer life. Our programs include daily lifestyle tracking, weekly challenges, and comprehensive support through our community, all designed to help you take control of your health and vitality.

Since it’s an unlimited number of sessions, there is no way to track how many sessions are left. However, the remaining period of your plan validity is tracked by our team. This feature will soon be integrated into the app for your convenience.

Absolutely! Whether you’re a beginner or a seasoned fitness enthusiast, our programs are tailored to suit all fitness levels. Coaches will guide you step-by-step to ensure you progress safely.

Yes! Give 10% and Get 10%! Refer a friend to BACK2BASICS and both of you get a FLAT 10% OFF on your next plan purchase. How to avail? Ask your friend/family/colleague to mention your full name at checkout. Once they subscribe to a plan, you’ll be eligible for 10% OFF on your next purchase during renewal. Start referring and save more on your fitness journey!

Yes, we offer a 1-week trial for ₹499/-, allowing you to explore our sessions and see if BACK2BASICS is the right fit for you. And we promise you won’t feel like your time or money was wasted. Instead, you’ll feel fully satisfied and excited to join us on your lifestyle-transforming journey!