The Quad’s Virtual BootCamp offers a structured 12-week virtual fitness training programme through LIVE coaching and instruction in a vibrant, closed group-class environment from the privacy of your home. With flexible morning and evening timings all through the week, you get to experience a variety of bodyweight workouts + programming, calisthenics based training, flow workouts, kettlebell training and so much more!
The Quad’s BootCamp™ in Chennai is the city’s most sought-after fitness experience and has helped over 5000 people discover their fittest selves over the last 10 years. With over 100,000 coaching hours and expertise within the team, our certified coaches have worked with beginners and athletes, desk jockeys and weekend warriors, children and older adults alike.
Strategy Session with a senior coach to understand goals, expectations, medical history and injuries etc. A 30-minute phone or Zoom call to start things off on a strong(!) note!
Build The Foundation: Your first two weeks at The Quad are all about the basics. Here, we coach you on all basic movements and work on fixing your form and technique, so that you can confidently use them during the workouts safely.
Training Programme Begins: Once your fundamental movement patterns have improved, you will progress to the main programme. You will have a different workout on all 6 days of the week, focused on improving strength, endurance and movement quality.
Nutrition Guidance: Alongside your workouts, your coach will reach out to you for a mini food log from your end, and give you nutrition guidance on email as to how you can tweak your current eating habits to suit your goals.
Progress Benchmark & Tracking: As part of your main programme where you will be attending anywhere from 2-6 classes per week, you will begin to see small but sure progress in your movement patterns, strength, endurance and flexibility.
*For more package options, please reach out to us.
“The prenatal strength training at the Quad was better than I ever hoped. With just one year of regular training behind me, I was afraid I would "lose" all the strength I had worked for. However, it was the other way around, my training was meticulously planned in tune with each trimester, adapted to how I was feeling each session and it was just challenging enough to keep it interesting. Contrary to popular belief, in pregnancy especially, working out doesn't tire you out, it in fact gives you more energy! When I compare working out with The Quad during my second pregnancy this time where I lifted weights, squatted with weights, jogged, did hangs etc. to the "mild" exercises the first time - the differences were flagrant!
With strength training I had almost no mood swings compared to severe mood swings the first time. I slept and ate much better to gain 8 kilos throughout the pregnancy compared to 12 kilos the first time. This time, I had a two and half year old toddler who kept me on my toes and I could completely keep up, playing, running, climbing with him. Any fear of going into premature labour because of lifting weights was proved wrong for me as I went into labour only at 41 weeks! The training, especially the squats, was a precious tool during labour to help the baby descend and manage pain without medical interventions. My training was validated by my OBGYN team who knew and trusted @thequad.in and also got the enthusiastic approval of the incredible midwife who coached me for labour.”
“One of the first classes was @coach.aa's session on baseline fitness and health numbers for long term health benefits. I understood that I had a long way to go, that I needed patience to get stronger, more agile, and more graceful. I've learned some cool jumps and animal flow basics, and lost some kgs and inches. There was no magic to this progress. I showed up; I didn't overtrain; I gave my best every time; I had loads of fun; I practiced and shot vanity videos. And my goals - strength, agility and grace - were my focus. A moving goal works well for me. I'm happy with the improvement and I know that I can get better. It keeps me motivated. As cliche as it may read, it is the journey that I'm enjoying.
Big thanks to my coaches - for responding to random emails and Whatsapp chats and checking forms. The attention to detail and focus on form in every class is spectacular. I haven't enjoyed 7am to 8am as much in a long time. We all need anchors in life, and I'm glad The Quad has been one of mine in these trying times -- my Covid silver lining”