Your Guide to Our uniti Programming
Training smarter starts with knowing what your body actually needs!
At uniti, we’ve never believed that one type of workout can give your body everything it needs. Your body is wonderfully complex… It needs strength, it needs endurance, it needs cardiovascular fitness… It needs mobility, recovery and the ability to keep moving well for years to come!
That’s why we’ve evolved the way we programme our classes… Instead of simply choosing a workout based on how hard you feel like training that day, our classes are now structured around specific training adaptations, the changes and capabilities you’re asking your body to develop.
So when you’re deciding which class to book, the question we want you to start asking is:
“What adaptation am I training for?” Once you understand that, choosing your classes becomes much easier! And, importantly, you don’t need to choose just one. The goal is to create a balanced training week that gives your body exposure to all the things it needs to become stronger, fitter, more capable and more resilient!
The 4 Pillars of uniti Training…
Our core classes are organised around 4 core pillars of fitness. Think of these as 4 different pieces of your overall movement puzzle. Each one serves a different purpose, and together they create a much more complete approach to training! It’s worth noting that all class names including the word “bounti” involve a rebounder, while those that don’t are typically floor-based.
Strength and Power: How strong are you?
Strength and Power training is about your ability to produce force, support your body and become physically stronger! These classes use heavier resistance, fewer repetitions and slower, controlled movement, often training focused muscle groups to fatigue and even failure… Allowing you to focus on technique, stability and a strong mind-muscle connection.
The aim isn't simply to lift something heavy... It’s to progressively challenge your muscles and build the physical strength that supports everything you do; from training to carrying shopping bags, climbing stairs and getting up and down from the floor! Strength training also plays an important role in supporting muscle mass, bone health and physical capability as we age.
Classes in this pillar include:
STRONG: Our floor-based strength classes, built around heavier resistance, slower repetitions and deep muscle engagement.
bounti STRONG: Strength-led rebounding that uses the rebounder as a platform for controlled resistance work and deeper muscular activation.
Both are primarily designed around Strength and Power, but they also provide muscular endurance, cardiovascular and longevity benefits!
Muscular Endurance: How long can your muscles keep working?
Strength and endurance aren't the same thing! You might be able to produce a lot of force for a short period of time, but muscular endurance asks a different question: Can your muscles continue working when fatigue starts to set in?
Muscular Endurance classes generally use lighter-to-moderate resistance, higher repetitions, pulses, holds and sustained periods of time under tension. That familiar feeling of your muscles beginning to shake or burn? That's often muscular fatigue doing exactly what it's supposed to do.
These classes train your muscles to sustain repeated effort and resist fatigue, helping you become stronger not just for one big effort, but for all the smaller efforts your body makes throughout the day.
Classes in this pillar include:
SCULPT: Precise, controlled mat-based sculpting using resistance, pulses and sustained muscular tension.
bounti SCULPT: Pilates- and barre-inspired sculpting on the rebounder, combining control, stability and muscular endurance.
bounti BURN: Higher-repetition, lighter-resistance training, designed to work specific muscles deeply towards fatigue.
bounti BARRE: Barre-inspired pulses, holds, lifts and balance work on the rebounder using a sturdy support handle.
bounti CIRCUIT: Station-based training combining muscular endurance with substantial cardiovascular work.
bounti SWIFT: A shorter, efficient session incorporating muscular work alongside cardio and other training benefits.
bounti HIIT: High-intensity intervals that primarily challenge cardiovascular fitness, while also demanding muscular endurance.
Notice that some of these classes also appear elsewhere! That's intentional… Which brings us to one of the most important parts of our new system.
Cardiovascular Fitness: How efficiently can your heart and lungs support movement?
Cardiovascular fitness is about much more than simply getting sweaty! It’s your body's ability to deliver oxygen, sustain movement, respond to effort and recover afterwards. Our cardiovascular-focused classes use sustained movement, elevated heart rates, intervals and heart-rate-zone work to challenge your aerobic fitness and endurance.
And because we're a low-impact movement studio, we're able to create meaningful cardiovascular demand, without believing that your joints need to take a beating in the process!
Classes in this pillar include:
bounti HIIT: High-intensity intervals with repeated periods of effort and recovery.
bounti FLOW: A continuous, multi-part flowing rebounding sequence that challenges cardio, coordination and mental focus.
bounti ZONE: Cardio-focused rebounding with multiple sequences, designed to elevate and train your heart rate.
bounti BOOTS: High-energy cardiovascular training, using wearable rebounder boots.
bounti STRIDE: Outdoor running using bounti BOOTS to create a different, lower-impact running experience.
bounti SWIFT: A compact workout combining cardio with muscular and other training elements.
bounti BURN: Muscular-endurance work with a strong cardiovascular component.
Again, you’ll notice some overlap! That's not a mistake; it's actually one of the things that makes this system so useful.
Longevity & Recovery: How well do you want to move… Now and later?
We don't want you to train brilliantly for 6 months and then spend the next 6 months feeling broken… Longevity and Recovery is about developing the qualities that help you move well, recover effectively and maintain your physical capabilities over the long term. These classes focus on things like:
Mobility, improving how freely your joints can move.
Flexibility; developing your available range of movement.
Movement quality and becoming more controlled, coordinated and efficient.
Balance and stability, improving your body's ability to control itself.
Body awareness; understanding how your body moves and responds.
Recovery, giving your muscles and nervous system the opportunity to restore and adapt.
Classes in this pillar include:
bounti LITE: Adaptable, lower-intensity rebounding that can be used for active recovery, returning to movement or simply taking things down a notch.
STRETCH: Dedicated stretching, mobility, breathwork and recovery-focused movement.
These classes might not leave you feeling as exhausted as a HIIT or strength session, and that's precisely the point! Recovery isn't a break from training; recovery is part of training.
So… Why Do Some Classes Appear Under More Than One Pillar?
Well, because your body doesn't work in neat little boxes! A class can have one primary adaptation while also training several other qualities. For example, bounti HIIT is primarily a cardiovascular workout, but you're also asking your muscles to repeatedly produce effort. That means it has a strong muscular-endurance component too!
Similarly, a strength class can raise your heart rate. A sculpt class can challenge your cardiovascular system. A cardio class can require muscular endurance.
This is why we don't want you thinking: “I'm doing cardio, so that's all I'm training.” Instead, think: “What is the main adaptation this class is designed to train, and what else am I gaining from it?” That's exactly what our Class Adaptation Matrix helps you understand…
The Class Adaptation Matrix
Every uniti class is assessed using our Class Adaptation Matrix! The matrix gives each class a star rating across the 4 core adaptations: Strength and Power, Muscular Endurance, Cardiovascular Fitness, and Longevity and Recovery. The stars tell you how relevant each adaptation is to that particular class.
How do the stars work?
★★★★★ 5 stars: This adaptation is highly relevant and is a major focus of the class!
★★★★☆ 4 stars: This adaptation plays a strong role in the class.
★★★☆☆ 3 stars: This adaptation is meaningfully present, but isn't necessarily the main focus.
★★☆☆☆ 2 stars: This adaptation is present to a smaller degree.
★☆☆☆☆ 1 star: There is some relevance, but it isn't a significant focus.
No stars: This adaptation isn't relevant to the class.
But there’s another important distinction: Primary vs. Secondary Stars. Every class has a primary adaptation and may have several secondary adaptations.
Your primary stars tell you: “This is what this class is primarily designed to train.”
Your secondary stars tell you: “You'll get some of this too.”
For example, STRONG has 5 primary stars for Strength and Power, 4 secondary stars for Muscular Endurance, 1 secondary star for Cardiovascular Fitness and 1 secondary star for Longevity and Recovery.
So, if you're looking at STRONG because you specifically want to build strength, you're looking in exactly the right place! But you're also getting meaningful muscular-endurance work, with smaller contributions from cardio and longevity.
One important thing to remember: the stars aren't a ranking of which classes are “better”.
A 5-star cardio class isn't better than a 5-star strength class. They're simply answering different questions! The right class for you depends on what your body needs and what adaptation you're training for.
So, How Should You Actually Plan Your Weekly Workouts?
This is where the system becomes really useful! If uniti studios is your primary source of exercise and you're not doing other structured training elsewhere, we recommend getting at least 1 class from each of the 4 pillars every week! That gives you exposure to:
Strength & Power, so you’re building force, muscle and physical capability.
Muscular Endurance, teaching your muscles to sustain effort and resist fatigue.
Cardiovascular Fitness to challenge your heart, lungs and aerobic capacity.
Longevity & Recovery, improving mobility, movement quality and recovery while supporting your long-term ability to train!
You don't necessarily need 4 classes, and remember: one class can contribute to more than one pillar. For example, bounti CIRCUIT has strong muscular-endurance and cardiovascular adaptations. bounti HIIT is primarily cardiovascular but also provides muscular-endurance work. bounti LITE gives you longevity and recovery alongside moderate cardio and muscular endurance.
The matrix allows you to look at your week as a whole rather than viewing every class in isolation.
What If You Train Somewhere Else Too?
This is where things get even more flexible! Your uniti classes don't have to be your entire training programme. They can complement whatever else you already love doing. For example, if you already do Pilates and strength training elsewhere, you may find that your week needs more cardiovascular work. In that case, you could use bounti ZONE, bounti FLOW or bounti HIIT to fill that gap!
If you're an avid runner, you may already have plenty of cardiovascular training. Your uniti sessions could instead focus more heavily on strength, muscular conditioning or recovery. If you lift weights regularly, you might use SCULPT or bounti BARRE to develop muscular endurance, or STRETCH to support mobility and recovery.
The point isn't to replace everything else you do; it's to understand what your current routine gives you and what it doesn't… Then use your uniti classes intentionally.
And What About Training on Consecutive Days?
This is another major part of our new programming approach! We know many of you love training with us multiple days a week… Sometimes, even every day. That's why our programming isn't simply built around having different class names on different days. We're also looking at which muscles are being trained.
Our programming works on an 8-week muscle-split system! Across the week, different muscle groups are assigned to different training days, and those muscle-group combinations rotate through an eight-week cycle.
Each training day focuses on: 3 specific muscle groups + 1 specific abdominal focus.
Every class taught on that particular day is programmed around those same muscle groups. The class style determines how those muscles are trained! So, a STRONG class and a SCULPT class may feel completely different, but if they're scheduled on the same muscle-focus day, they're still working within the same underlying muscle split.
Why Does the Muscle Split Matter?
Because more isn't always better! Your muscles need enough stimulus to adapt, but they also need enough recovery to actually respond to that stimulus, grow and become stronger. If you're training the same muscles hard over and over again without sufficient recovery, you're not necessarily giving your body more opportunity to grow stronger. You may simply be giving it less opportunity to recover!
Our muscle-split approach is designed to help reduce unnecessary duplication when you're training on consecutive days! It means you can attend classes more frequently while being more intentional about which muscles you're challenging and when. No more skipping class because you’re “too stiff!” With this system, you won’t train the same muscles 2 or more days in a row. That's intelligent training.
But, What If I Don't Train Every Day?
That's completely fine! You don't need to train 7 days a week to benefit from this system. The muscle split is there to make your training smarter if you're attending multiple classes across consecutive days, but you should always consider your own schedule, goals, fitness level and recovery needs.
More classes don't automatically mean better results! The best programme is one your body can recover from and your life can sustain.
You Don't Have to Be “Beginner”, “Intermediate” or “Advanced”
We've also moved away from labelling our class styles according to fitness level! You won't see our core classes divided into Beginner, Intermediate and Advanced versions. Why?
Because your level isn't necessarily determined by the name of the class! A person can be experienced at cardio, but new to strength training. Someone can be incredibly strong, but have limited mobility. Someone can have years of fitness experience, but be returning after an injury or period away.
Your body isn't one fixed fitness level. Instead, you control your own level of challenge within the class! That might mean:
Using lighter weights if you're newer to resistance training or having a lower-energy day.
Removing weights altogether when you need to simplify an exercise.
Reducing your range of movement or pace when your body needs a little less intensity.
Increasing resistance or adding an accessory, such as ankle weights, when you're ready for more challenge.
Taking a modification, as recommended by your instructor, when a particular movement doesn't feel right for your body.
Our instructors will guide you, but you are ultimately responsible for listening to your body and choosing the appropriate level of challenge! There is no prize for choosing the hardest option; there is a lot more value in choosing the right option.
Remember: Balance Doesn't Mean Everything Has to Be Equal!
This is an important distinction. A balanced training programme doesn't necessarily mean doing exactly 25% of everything. Your needs may change from week to week and throughout different stages of life.
Maybe you're preparing for a running event and need more cardiovascular work. Maybe you're focusing on building strength. Maybe you've been travelling, sleeping badly or feeling run down and your body needs more recovery. Maybe you've spent months focusing on strength and now want to improve your cardiovascular fitness! Maybe you’d prefer to cycle-sync your workouts according to how your hormones affect your energy levels over 4 weeks in a month.
Whatever the reason… It’s perfectly okay! Your training doesn't have to look identical every week! The pillars simply give you a framework for understanding what you're doing and why you're doing it.
One of the biggest mindset shifts we want to encourage at uniti is moving away from judging workouts purely by how exhausted they make you feel! A workout can be incredibly effective without leaving you completely depleted… A strength session may feel slower, but create a significant muscular stimulus.
A muscular-endurance class may leave your muscles shaking… A cardio session may challenge your heart and lungs without requiring heavy resistance… A recovery session may feel gentle, but provide something your body desperately needs.
Different adaptations feel different… That's the whole point!
The uniti Approach: Train for the Body You Want to Have for Life…
At the heart of all of this is a very simple philosophy: “Your body needs more than one kind of strong. It needs power. It needs endurance. It needs a heart that can rise to a challenge, and the wisdom to recover. Mindful movement is learning to honour your body holistically, so we’re not simply training for today… But for a beautiful life still ahead of us.”
That's what our programming is ultimately designed to do! We want you to understand your body, train with intention and create a routine that supports strength, fitness, recovery and longevity together.
Because your goal isn't simply to become fitter for your next workout… It's to build a body that can keep showing up for the life you want to live! So, the next time you open the schedule, don't just ask: “What class do I feel like doing?”
Ask: “What adaptation am I training for?” Then look at the stars, consider what you've already done that week, think about what your body needs next… And choose accordingly.
That's the uniti way of training. Movement with purpose. Strength with intention. And a body built not just for today, but for everything still ahead!
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