How to Use the Different Classes at Uptown Movement
With the new schedule and class structure rolling out, I want to do one simple thing with this post: help you understand what each class is for and how to use them based on your goals.
A huge trap we fall into is thinking you have to do everything or you are missing out on things. DO NOT TRY to do everything, do what works for your goals.
Strength and Mobility
Strength and Mobility classes are the foundation of everything we do.
These classes are where we build muscle, strength, and usable range of motion around the major joints of the body. Squatting, hinging, pushing, pulling, rotating. This is where progress is most measurable and where most people should spend the bulk of their time.
There will be three formats:
Upper Body
Lower Body
Full Body
On most days, you will have multiple options for upper and lower body sessions. The program for these sessions will not change. So if you attend two lower body sessions in the week, you will do the same workout…not an issue, just make sure it matches your goals.
These classes are designed to:
Build muscle and strength
Improve joint health and range of motion
Make progress clear and measurable
Teach you how to load your body well over time
If you are ever unsure what class to take, Strength and Mobility is usually the answer.
Bodyweight Classes
Our calisthenics classes will be named after the movements we are working toward so you know exactly what the session will entail. To start we will go with:
Dips and Backbends
Forward Folds and Pull Ups
These classes focus on bodyweight strength, control, and mobility. They are slower, more technical, and require patience. Progress here is real, but it is rarely fast.
Rather than calling this “advanced,” think of it as specific.
These classes are optional by design. They are not required, but they exist for members who are excited about developing deeper bodyweight skill and long term movement capacity.
They are best thought of as:
Skill focused
Higher concentration
More demanding on joints and connective tissue
Something to build toward, not rush into
We do need to have metrics for these. The minimum required to make this class flow and feel fun for you is a 60 second hang and at least 3 perfect push ups.
Strength and Mobility prepares you for these classes. These classes build on that base.
Conditioning
Conditioning has its own lane.
This is the most controversial class and the one I have apprehension about. Building a base level of cardiovascular endurance is vital for life. But long steady state work is key here. We don’t need to put on a class of you doing a brisk walk for 60 minutes, but thats where cardio lives. Conditioning classes often are just entertainment branded as exercise. They should never make up the bulk of your training and when they are included they should be INTENSE.
Our Express Conditioning classes are shorter, focused, and intentionally intense. The goal is not complexity, but effort. Kettlebells, sleds, ski ergs, carries, crawling, and simple movement patterns done with intent.
Longer Conditioning Classes, will have longer warm ups and cool downs but the same level of short high intensity exercise.
These classes are there to:
Build cardiovascular capacity
Support your strength training edurance
Fun Stress Relievers
Variety
Conditioning complements strength. It does not replace it. Chase progress not sweat.
Mobility and Flow
Mobility and Flow classes focus on improving flexibility and control at specific joints, while linking that work to bodyweight movement patterns that feel creative, athletic, and expressive.
These sessions are not about stretching for the sake of stretching. They are about learning how to move into and out of range with intention. Strength at end range matters here just as much as flexibility.
You can expect:
Targeted joint focused mobility work
Controlled transitions through range
Bodyweight movement patterns that connect strength, coordination, and awareness
Space to explore movement without rushing
These classes are lower in intensity but higher in attention. They are meant to restore, refine, and expand your movement options.
Mobility and Flow works best when layered alongside Strength and Mobility. Strength gives you capacity. Mobility and Flow teaches you how to use it.
If your body feels stiff, restricted, or disconnected, this is the class that helps you slow down, tune in, and move with more freedom.
Foundations
Foundations classes exist to give people a strong and confident entry point into training.
These sessions focus on learning basic movement patterns, building coordination, and developing an understanding of how we train at Uptown Movement. Strength, mobility, and awareness are introduced in a way that feels manageable and repeatable.
Foundations is not a lesser version of training. It is a deliberate place to build capacity without pressure.
You can expect:
Clear instruction and simple progressions
A slower pace with more explanation
Practice of core movement patterns such as squatting, hinging, pushing, pulling, and carrying
An introduction to kettlebell basics and bodyweight control
Foundations is where many people start, and for some it may be the right place to stay longer term. Progress is not about rushing into harder classes. It is about building confidence and consistency first.
The goal of Foundations is simple.
To help you feel capable, comfortable, and clear about how to train.
When you are ready to move into Strength and Mobility, your foundation will already be there.
Kettlebell Skills: Basics
Basic Kettlebell Skills classes focus on learning and refining the foundational kettlebell movements that underpin much of our training.
This class is where we teach the kettlebell swing and the Turkish get up properly. These movements build strength, coordination, power, and resilience when done well, but they require good technique and patience.
You can expect:
Clear breakdowns of swings and get ups
Emphasis on hinge mechanics, breathing, and timing
Slower pacing with more coaching feedback
Practice that prioritizes quality over load
This class is ideal if you are new to kettlebells or if you want to revisit the basics and clean things up. Strong fundamentals here make everything else in the gym work better.
Kettlebell Skills: Advanced
Advanced Kettlebell Skills builds on the foundations and introduces more complex movements and higher intensity work.
This is where we teach cleans and snatches, along with how to maintain good technique under fatigue. The goal is not just to move the kettlebell, but to move it efficiently, safely, and repeatedly.
You can expect:
Progressions for cleans and snatches
More dynamic and powerful kettlebell work
Focus on timing, rhythm, and fluidity
Exposure to technique under fatigue without losing control
This class is for members who already have a solid swing and get up and want to develop more advanced kettlebell skills. It rewards attention, consistency, and respect for the process.
How to Choose Classes Based on Your Goals
You do not need a perfect plan. You need a sensible one.
Below are simple guidelines.
If Your Goal Is Hypertrophy or Getting Stronger
Make Strength and Mobility your priority.
Strength and Mobility (Upper, Lower, or Full): 3 to 4 times per week
Express Conditioning: optional, 0 to 1 time per week
Calisthenics: optional - can replace Upper Body Strength & Mobility
Consistency and progressive loading matter more than variety.
If Your Goal Is Mobility and Moving Better
Strength still matters.
Strength and Mobility: 2-3 times per week - can choose to do calisthenics instead of upper body strength & mobility (recommended if your goal is mobility and you able to hang for 60 seconds and do perfect push ups)
Mobility focused classes or Flow style work: 1 to 2 times per week
Express Conditioning: optional
Don’t forget - Strength gives mobility something to stick to.
If Your Goal Is Bodyweight Mastery
Use strength to support skill.
Strength and Mobility (Lower Body or Full Body): 1 to 2 times per week
Calisthenics
Dips and Backbends: 1 time per week
Forward Folds and Pull Ups: 1 time per week
Mobility focused classes or Flow style work: 1 times per week
Express Conditioning - optional and conservative, use it for fun and light hearted movement. Can replace a full body session or flow session.
If Your Goal Is Endurance and Stamina
Do not skip strength.
Strength and Mobility: 2-3 times per week
Conditioning: 1 time per week
Optional second conditioning class if recovery is good
Strength keeps conditioning productive and sustainable. If endurance is a main focus, get out there and walk….the best exercise we can do.
A Final Note
You do not need to take every class. If you do, you will go backwards.
You do not need to train every day. If you do, modulate intensities. Go hard everyday, you will go backwards.
You do not need to optimize everything. If you try, you optimize nothing.
What matters most is consistency, clarity, and understanding why you are doing what you are doing.
If you are unsure where you fit, ask a coach. That is literally our job.
Train with intention and have FUN!