Fitness Programmes

Studio 101 is Goa’s premier holistic fitness and wellness centre and is located in the heart of Panjim, Goa. With a state of the art facility, it is considered one of the best gyms in Goa. Studio 101 offers a range of fitness programmes for men, women and children. These programmes are customised based on client goals, be they weight loss, weight gain, body building, or toning and strengthening. Studio 101 also customises offerings for those suffering from medical conditions like diabetes, osteoporosis, arthritis or back and joint issues that require special exercise programmes. Personal training packages are also available for those interested in one-on-one training with a personal trainer.

Fitness Programmes Offered at Studio 101

1-month Gym Membership

A member goes through a basic fitness check up which includes checking weight, blood pressure and body fat. After a private consultation with our ACE (American Council on Exercise) certified fitness expert, a personalised training programme is designed. A trainer is always present on the gym floor to assist the member with the exercise programme and form. Membership includes one steam session per week.

3-month / 6-month / 1-year Gym Membership

A member goes through a comprehensive fitness assessment which includes weight, blood pressure, body fat, stretch test, aerobic stress test and muscle endurance test. After a private consultation with our ACE (American Council on Exercise) certified fitness expert, a personalised training programme is designed for the member based on the member’s goals. A trainer is always present on the gym floor to assist the member with the exercise programme and form. Every member also gets a free consultation with the in-house nutritionist. Membership includes one steam session per week.

3-month Transformation Programme

This is a special programme that gives you the opportunity to transform yourself and achieve your desired weight loss or fitness goals. This package includes: A comprehensive fitness assessment, personalised training programme and customised meal plans. Membership includes one steam session per week.

Nutrition Programmes

Studio 101 offers a variety of nutrition programmes, which include one-on-one consultations with the in-house nutritionist who provides customised meal plans for weight loss, weight gain, healthy eating, and special plans for medical conditions like diabetes, heart disease, thyroid issues, PCOD, gout, etc.

Group Fitness Classes

A variety of group fitness classes are offered to prevent boredom and add excitement, fun and selection to the training programme. These include:

Zumba

This class combines fast and slow rhythms that tone and sculpt the body using an aerobic fitness approach. The cardio-based dance movements are easy to follow steps that include body sculpting, which targets areas such as glutes, legs, arms, core, abdominals and the most important muscle in the body-the heart. Zumba® Toning is an aerobic class that uses lightweight Toning Sticks (or regular weights) to enhance rhythm and tone all the target zones, including arms, abs and thighs. It is the perfect way to sculpt and tone your body naturally while having a total blast. All levels.   

Boot Camp

An intense, fun, fast-paced class designed to condition your body like an athlete. Includes sports drills, weights & plyometric moves to target the entire body! Intermediate / Advanced.  

Body Pump

This class will challenge all your major muscle groups using popular weight-room type exercises with repetitions to your favourite music. All levels.

Dance Fitness

This hour long dance aerobics class will burn calories while you have fun. The class involves 45 minutes cardio and 10 minutes core and leg work. Once a week the class also includes a 30 minutes Tabata training program. All levels.

Kick Aerobics

This class provides an intensive 45 minutes workout consisting of warm up, constant kicking, hand attacking and blocking techniques, and strength workout for toning. High impact moves of kick aerobics will tone, sculpt, and strengthen your body. Intermediate.

Dance Workshops

Bolly Hop – This class includes learning bollywood and hip hop, basic and advanced choreography. Age group- 13 and above

Junior Jammers – This is a class for kids to learn hip-hop, contemporary and free style choreography. Age group- 6-12 yrs

Tiny Tots – This is a class for toddlers to run around, have fun and learn free style choreography. Age group- 3-5yrs

Special workshops: Studio 101 also offers a variety of special workshops like Pilates, Yoga, Belly Dance, Garba-Dandiya, Masala Bhangra, TRX Training, etc.