CHANGING TO THREE STRONGER CLASSES A WEEK

TRAIN

Oct 29

At TONIQ, our mission has always been clear to deliver smart, effective, and sustainable training that helps you not only sweat, but get stronger, fitter, and feel better for the long term.

Introducing STRONGER: The Evolution of SWEAT

Starting Monday, 3rd November, we’re updating our weekly structure to include a stronger focus on strength, recovery, and progression.

Here’s the new weekly line-up:

Monday, Wednesday, Friday: STRONGER (Strength Sessions)
Tuesday, Thursday: SWEAT (Conditioning Sessions)
Saturday: BURN (Mix between Stronger and Conditioning)
Sunday: SKILLS & DRILLS

This isn’t just a schedule change it’s a strategic upgrade built around what works best for your body and your long-term fitness journey.

Why the Change?

1. Strength is the foundation of fitness

Building strength is key to improving posture, joint health, and overall performance. By increasing the number of strength-based sessions, you’ll build lean muscle, boost metabolism, and prevent injury all while feeling more confident in your movement.

2. Conditioning still matters - but balance is key

Our SWEAT sessions remain a crucial part of the week. With two focused cardio-based workouts, you’ll develop stamina and cardiovascular fitness without overloading your system ensuring you recover well and perform better.

3. Better fatigue management = better results

By strategically balancing your training across the week, you’ll allow your body to recover, adapt, and progress giving you more energy and consistency over time.

4. STRONGER members get stronger results

Combining structured strength training with smart conditioning creates a complete, functional fitness plan that supports both performance and longevity.

5. Sunday SKILLS & DRILLS

These sessions are all about refinement focusing on technique, mobility, and movement quality to complement your Strength and Sweat work.

6. Scalable and inclusive

Every session is designed for all levels, coached with intention, and adaptable to your ability, ensuring everyone can train safely and effectively.

7. Variety that keeps you motivated

Between STRONGER, SWEAT, BURN, and SKILLS & DRILLS, your training week will stay fresh, balanced, and energising, just as you’d expect from TONIQ.

From 4-Week to 6-Week Training Blocks

We’re also moving from 4-week to 6-week training blocks a shift that supports more meaningful, sustainable progress.

Here’s how you’ll benefit:

Consistency with Variety
Each 6-week block allows time to master movements, build confidence, and see tangible progress while still changing focus often enough to keep things fresh and engaging.
Progressive Overload Built In
Longer blocks mean our programming can gradually increase load, intensity, or complexity so you keep improving safely and effectively.
Balanced Fitness Development
Alternating between STRONGER and SWEAT sessions plus optional BURN and SKILLS & DRILLS ensures you’re developing strength, endurance, and functional movement in balance.
Improved Coaching and Focus
With 6-week cycles, our coaches can plan progressions more precisely, track your improvement, and help you celebrate your wins week by week.
Sustainable and Adaptable Results
This structure reduces training fatigue, eliminates guesswork, and helps you stay motivated whether you’re new to training or chasing advanced goals.