New to exercise?

New to exercise?

What classes are suitable if I’m new to exercise? 

We welcome all fitness levels in all of our classes. 

However, each class does differ in intensity and the type of equipment used, so below is more information on each class to help you make an informed choice on the right class for you. 

Feel free to come to a class a little earlier if you’d like to have a chat with the teacher about what’s coming up in the class. They will make sure there’s modifications available if there’s something you feel you can’t or don’t want to partake in. 

Click for more information around accessibility and also how we cater for those with neurodiversity. 

Feel free to email our studio owner rhian@strongandbendy.co.uk if there’s anything else you need to know that isn’t covered below. 

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POP HIIT Pilates

Pilates inspired core moves and interval training choreographed to music. 

Great option for those new to exercise

No pilates experience necessary

Mat based class, no shoes or socks

Some moving between standing and floor work, but predominantly done down on the mat

A low impact class that doesn’t involve any jumping

As with all of our classes there is options to make this class a tough workout (but only if you want to!)

 

 

Kettlebells

Squats, lunges and swings performed using a range of kettlebells 

Great option for those new to exercise

No past kettlebell experience necessary 

Not recommended if you suffer from lower back pain 

Kettlebells range from 2-24kg so plenty of options if you are new to lifting weights  

Held indoors or outdoors depending on the weather, shoes on 

Vast majority of the class done up on your feet (occasional seated moves)  

A low impact class that doesn’t need to involve jumping

As with all of our classes there is options to make this class a tough workout (but only if you want to!)

 

 

Relaxing Vinyasa, Energising Vinyasa and Desk Therapy Yoga 

Great options for those new to exercise 

No yoga experience necessary 

Plenty of opportunities for rest during the class 

Mat based class, no shoes or socks

Expect to need to move from standing to floor work frequently during this class 

A low impact class that doesn’t involve any jumping

As with all of our classes there is options to make this class a tough workout (but only if you want to!)

 

Power and Rocket Yoga 

Higher intensity yoga classes than those listed above 

You may want to have tried some of our other yoga classes before trying these

Plenty of opportunities for rest during the class – actively encouraged by our teachers 

Mat based class, no shoes or socks

Expect to need to move from standing to floor work frequently during this class 

A low impact class that doesn’t involve any jumping

Powerful sequences with the option to try things like arm balances 

 

Strength Circuits 

A circuits class using a variety of equipment such as battle ropes, TRX, kettlebells + boxing. 

You are welcome to this class if you are new to exercise, but we’d recommend you opt for the easier options on each station. For example on the kettlebell station opting for the lightest weight. 

No past circuits experience necessary 

You may need to take your own rest break outside of those offered by the teacher – this is always supported by our teachers (not discouraged) 

Always outside, shoes on. 

Some moving between standing and floor work, but predominantly done done stood up 

Options for jumping and explosive moves will be available 

 

Battle Ropes 

Moving between whipping battle ropes and bodyweight moves 

You are welcome to this class if you are new to exercise, but it is one of the harder classes on our schedule 

No past battle ropes experience necessary 

You do not need to use both the ropes at once, you can use only one of the ropes to lower the intensity 

We have lighter ropes available – if you’d like to use one please let the teacher know at the start of the class 

You may need to take your own rest break outside of those offered by the teacher – this is always supported by our teachers (not discouraged) 

Always outside, shoes on. 

Lots of moving between standing and floor work

Options for jumping and explosive moves will be available 

 

 

Strong + Bendy Workout 

Rowing using water rowing machines, cardio on Airbikes, weight lifting using dumbbells, and bodyweight moves. 

You are welcome to this class if you are new to exercise. If you are new to exercise you may need to take your own rest break outside of those offered by the teacher – this is always supported by our teachers (not discouraged) 

Some people find if they suffer from lower back issues that the rowing machine is not the right piece of equipment for them 

Weight limit on the rowing machines is 317kg and on the Airbikes is 15okg.

Always inside, shoes on 

Always options to keep this class low impact and low intensity

Dumbbells on offer range from 1kg -10kg

 

Cardio Combat

Cardio Combat combines bodyweight, cardio and explosive moves synced to original music that has been specifically designed to match every single rep.
Expect cardio such as high knees, burpees and jumping jacks, along with combat inspired punching, blocking and kicking.

It is not reccomended you take part if you have wrist, knee or ankle injuries. This is suitable for participants that can crawl out into plank positions and do lunges and squats (explosive movements are optional).

This is the most physically demanding class on the schedule and also requires a lot of coordination to follow a fast paced routine that is synced to music.

Always inside, shoes on.

Routine will remain the same for a miniumum of 3 months so there is an opportunity to get used to this class if you find it hard to follow on the first few times you take the class.

TRX 

Bodyweight moves using a TRX suspension trainer 

Great option for those new to exercise

No past TRX experience necessary

A one to avoid if you have shoulder issues as it is unavoidable you will put weight through your shoulders

TRX equipment can hold body weight up to 160kg

Always held in our outdoor studio, shoes on

Vast majority of the class done up on your feet

A low impact class that doesn’t need to involve jumping

As with all of our classes there is options to make this class a tough workout (but only if you want to!)

 

Boxing 

Moving between boxing (including punching and footwork drills) as well as bodyweight moves 

You are welcome to this class if you are new to exercise, but it is one of the harder classes on our schedule 

No past boxing experience necessary 

You may need to take your own rest break outside of those offered by the teacher – this is always supported by our teachers (not discouraged) 

Inside or outside depending on the weather, shoes on 

Lots of moving between standing and floor work

Options for jumping and explosive moves will be available 

 

Dance Workshops 

Fun and accessible dance routines 

Great option for those new to exercise 

No dance experience necessary 

Always held indoors, shoes on 

Vast majority of the class is done on your feet. Any floor work will be completely optional.

A low impact class that doesn’t involve any jumping

Emphasis is always on having fun more than breaking a sweat! 

 

FITNESS CLASSES

Unique classes in our indoor and outdoor studios!

Outdoor Studio

Outdoor classes in our unique outdoor studio in Hackney Wick.

The most exciting place to do a workout in East London.

More Info

Indoor Studio

Our indoor studio is on the ground floor and opens out onto our beautiful outdoor gym. Filled with natural light and plenty of fresh air it’s the perfect place to practise yoga and our try signature class POP HIIT Pilates.

More Info

Battle Ropes

You will not find this class anywhere else in East London or beyond! We are the only fitness studio or gym in Hackney Wick that offers battle ropes classes. Expect tough cardio and strength training all rolled into one in this unique fitness class.

More Info

Pop HIIT Pilates

This fitness class is totally unique to Strong + Bendy. Expect pilates inspired moves and interval training choreographed to music.

An incredible all over body workout that is so fun you’ll hardly notice how hard you’re working!

More Info

Strong + Bendy Workout

A challenging class that uses Water Rowers and Airbikes along with dumbbells and bodyweight moves for your endurance and strength training all rolled into one!

More Info

Strength Circuits

The most popular fitness class on our timetable. Outdoor exercise classes don’t get any more challenging or motivating than this! Try everything from battle ropes, to pull-up bars and TRX all in one class.

More Info

Kettlebells

Kettlebell classes in London are not easy to find. At Strong + Bendy we have a wide range of Kettlebells (from 2kg – 24kg) and experienced trainers to help you get the most out of this amazing workout.

More Info

FREE Yoga

FREE community class each Sunday at 4pm.

More Info

Yoga

Our yoga teachers are some of the most sought after in East London, leading you through unique and challenging practises.

We have one of the most beautiful yoga studios in Hackney.

More Info

Community Classes + Memberships

Accessible and free classes for the local community!

More Info

Dance Parties

The best Hen, Birthday and Work parties in Hackney Wick.

Learn an iconic dance routine!

More Info

CLASSES THIS WEEK

Each class is labelled with ‘INDOOR’ or ‘OUTDOOR’ so you know where it will be held.
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Meet The Team

The friendliest teachers in East London. You will never feel intimidated trying a class with us!
Boxing Instructor

@anicat_london

Anika | It’s hard to believe someone this nice can punch that hard 🥊😂 Teaches Boxing, Battle Ropes and TRX with endless enthusiasm.

julie mass

@mass_fitness_pt

Julie | Our master of strength training. Julie never runs out of new and inventive ways to make you burn!

Tessa Stannard

@tessastannard

Tessa | Brings her theatre and dance background to her POP HIIT Pilates and Dance Classes. Expect sassy routines and hype girl energy!

Strong and Bendy Studio Manager contact today with your query

@jooliuh

Julia | Studio Manager | Feel free to ask our resident Scandinavian gal for help regarding Strong + Bendy at julia@strongandbendy.co.uk!

jess flood

@jessflood

Jess Flood | Brings a calmness and kindness to her yoga flows and meditation.

Twerking Classes Hackney Wick

@thisblackwomancan

Nana | The QUEEN of Twerking and Dancehall. Nana runs empowering dance workshops that leave you feeling on top of the world!

Anthony Selwyn

@yogianthony

Anthony | Brings his dancers background + deep knowledge of anatomy to his yoga classes focused on improving flexibility.

Rhian Cowburn

@strong_bendyrhi

Rhi | Strong + Bendy founder, battle ropes world record breaker, 12 hours of burpee contender and all round monkey on the pull-up bars! You can find hear teaching Circuits, POP HIIT Pilates, Battle Ropes + more.

Samantha Stone yoga

@loveyouredge

Samantha | Helps you find your fierce with her powerful flows, fun arm balancing and awesome playlists.

Faye Mouse Bell

@strong_bendy

Mouse | Strong + Bendy founder | The queen of kettlebells, expect expert technique and advanced moves in her classes.

Vinyassa and Yin Yoga by Hongyi

@hongyihuang

Hongyi | Brings kindness & calming energy to Vinyasa & Yin classes.

Grace Power Yoga Teacher

@gracefloraaa

Grace | Powerful but welcoming Vinyasa flow yoga from a friendly northerner (+ our BFF!)

Katy teaches circuits, pilates and battle ropes

@kit_it_simple

Katy | Our pocket rocket: big workouts from a small package! Battleropes, Circuits and Pop HIIT Pilates.

Gary

Gary (“Baby G”)

Little G | Studio Hound | Motivating barks and post work-out cuddles.