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Smash your goals wherever you are

Experience the world’s most motivating digital workouts, now available with GoodLife On-Demand.

Les Mills has been delivering life-changing fitness experiences for over 50 years. They mix music, motivation and movement for millions around the globe through world-class fitness programs. Over 100 Les Mills digital classes are now available on GoodLife On-Demand Plus.

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We’re ready to help you take the next step in your fitness journey. Are you ready to get going?

 

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Plans that deliver results

  • Strong Squats and Legs: Phase 2
    4 weeks
    2 days per week

    Strong Squats and Legs: Phase 2

    The Strong Squats and Legs: Phase 2 Training Plan is designed for exercisers who want stronger squats and legs, are committed to training two days a week, for four weeks, and have completed the Strong Squats and Legs - Phase 1 Training Plan. 

  • Total-Body Reset: Phase 1
    4 weeks
    2 days per week

    Total-Body Reset: Phase 1

    This plan is for someone who needs help in building consistency with their training and would like a realistic plan to get back on track or if you’re looking for a fresh change from your regular routine

  • 5/3/1 Strength Program: Phase 3
    4 weeks
    4 days per week

    5/3/1 Strength Program: Phase 3

    This program is a follow up from the previous Phase 2, complete Phase 1 & 2 first before completing this program as you would need to understand RIR and your baselevel 1RM% and have worked up to a 95% 1RM

  • 30-Day Motivation Challenge
    4 weeks
    3 days per week

    30-Day Motivation Challenge

    The 30-Day Motivation Challenge is designed for the newbie exerciser looking to get on track and stay there with an easy-to-follow plan.

  • Strong Squats and Legs: Phase 1
    4 weeks
    2 days per week

    Strong Squats and Legs: Phase 1

    The Strong Squats and Legs - Phase 1 Training Plan is designed for exercisers who want a training program that will give them stronger squats and legs and are committed to training legs two days a week, for four weeks. 

  • 30-Day Ab Challenge
    4 weeks
    4 days per week

    30-Day Ab Challenge

    30-Day Ab Challenge is a 15-30 minute, 4 workouts a week training plan designed for the casual gym goer who is looking to improve their core training, from muscle building, to stability, to core tightness, this program has it all!

  • 5/3/1 Strength Program: Phase 2
    4 weeks
    4 days per week

    5/3/1 Strength Program: Phase 2

    This program is a follow up from the previous Phase 1, complete Phase 1 first before completing this program as you would need to understand RIR and your baselevel 1RM%.

  • Powerlifting 101
    4 weeks
    3 days per week

    Powerlifting 101

    The Powerlifting 101 program is designed to help you work up to a true 3 rep max, which gives you your opening attempt for a powerlifting competition.

  • Superset Challenge
    4 weeks
    4 days per week

    Superset Challenge

    The Superset Challenge Training Plans is designed to help you get the most out of your time in the gym with quick and efficient workouts. Each workout targets different muscle groups so every week your entire body will get time and attention.

  • Machine-Only Full-Body Toned
    4 weeks
    4 days per week

    Machine-Only Full-Body Toned

    The Machine-Only Full-Body Toned training plan is designed to help beginner to intermediate gym goers move their bodies and feel accomplished. In these workouts, you’ll use a variety of machines to provide external stabilization and tone your full body.

  • Functional Fitness Fundamentals
    2 weeks
    3 days per week

    Functional Fitness Fundamentals

    Energize your whole body with three full-body workouts that challenge both your strength and endurance. The focus is on strong compound movements, control of the core, and accessory movements.

  • 5/3/1 Strength Program: Phase 1
    4 weeks
    4 days per week

    5/3/1 Strength Program: Phase 1

    This program is for new lifters who have never done a strength program and would like to start testing their 1RM. This will get you started making sure proper movements and muscles are performed and executed safely.

  • Postpartum Workout Plan
    4 weeks
    3 days per week

    Postpartum Workout Plan

    This Postpartum workout plan is for women who are at least 12 weeks postpartum and have clearance from a doctor to return to exercise. This plan is designed to help you strengthen your core/pelvic floor and slowly build your overall strength.

  • Advanced Get Strong: Phase 2
    4 weeks
    4 days per week

    Advanced Get Strong: Phase 2

    This Advanced Get Strong program is designed to help you get stronger with your main barbell movements. For best result complete advanced get strong phase 1 prior to doing phase 2.

  • Strong Abs & Core
    4 weeks
    2 days per week

    Strong Abs & Core

    The Strong Abs & Core Training Plan is designed for exercisers who want a stronger core and are ready to commit to a Training Plan two days a week, for four weeks.

  • Get Strong for Beginners: Phase 3
    4 weeks
    4 days per week

    Get Strong for Beginners: Phase 3

    The Get Strong Training Plan is designed for people who want to increase their overall strength with effective and efficient resistance training workouts. This specific training plan is built upon Phase 1 and Phase 2 of the Get Strong program.

  • Starter Series: Get Fit
    6 weeks
    3 days per week

    Starter Series: Get Fit

    The Starter Series: Get Fit Training Plan is for those just starting their fitness journey who wants to get stronger and healthier with an easy-to-follow plan.

  • Advanced Get Strong: Phase 1
    4 weeks
    4 days per week

    Advanced Get Strong: Phase 1

    This Advanced Get Strong program is designed to help you get stronger with your main barbell movements.

  • Intermediate Get Lean
    6 weeks
    3 days per week

    Intermediate Get Lean

    The Intermediate Get Lean program is designed for individuals with some lifting experience who want to use a program that ramps up the difficulty and volume over a six-week program to burn a little extra fat in the gym.

  • Get Strong for Beginners: Phase 2
    4 weeks
    3 days per week

    Get Strong for Beginners: Phase 2

    The Get Strong training plan is designed for people who want to increase their overall strength with effective and efficient resistance training workouts. 

  • Starter Series: Get Flexible
    6 weeks
    2 days per week

    Starter Series: Get Flexible

    The Starter Series: Get Flexible training plan is for those just starting their fitness journey who wants to improve their mobility and flexibility with limited equipment in under 15 minutes per session.

  • Advanced Kettlebell
    4 weeks
    2 days per week

    Advanced Kettlebell

    This Advanced Kettlebell Training Program is designed for intermediate exercisers who want to level up their Kettlebell game and fitness level by doing these upper and lower-body workouts with only a kettlebell!

  • Half Marathon Prep
    6 weeks
    3 days per week

    Half Marathon Prep

    Runners who have completed a 10km run looking to challenge the 21 km distance in 6 weeks. This 3x per week program will have you do one interval, one tempo and one long run per week

  • Calisthenics for Beginners: Phase 3
    4 weeks
    2 days per week

    Calisthenics for Beginners: Phase 3

    The Calisthenics for Beginners: Phase 3 Training Plan is designed for beginner exercisers who want to do gymnastics exercises as part of their exercise regime and have mastered the Calisthenics for Beginners: Phase 2 Training Plan.

  • Starter Series: Build Strength
    6 weeks
    3 days per week

    Starter Series: Build Strength

    Starter Series: Build Strength is an intro to strength program for the beginner gym goer. Designed to push newer gym goers past their previous plateaus to get their body moving weights like never before! 

  • Full-Body Conditioning
    4 weeks
    2 days per week

    Full-Body Conditioning

    The Full-Body Conditioning Training Plan is a 2 workout a week, 4-week training plan. The workouts in this training plan range from 20-35 minutes to build up your stamina. Each exercise just uses your bodyweight, so can happily be done anytime, anyplace!

  • Bench Press Program: Phase 3
    4 weeks
    2 days per week

    Bench Press Program: Phase 3

    The Bench Press Program: Phase 3 is designed for the advanced lifters who have completed Bench Press Phases 1 & 2. In this phase, intensity will be at 9, so having a spotter will be highly recommended as we will be testing heavy weight at a higher percentage of intensity!

  • Glute Finisher: Add-On
    4 weeks
    2 days per week

    Glute Finisher: Add-On

    The Glute Finisher Add-On is for the casual exerciser looking to get an extra booty burn at the end of their regularly planned workouts in just 10 extra minutes.

  • Calisthenics for Beginners: Phase 2
    4 weeks
    3 days per week

    Calisthenics for Beginners: Phase 2

    The Calisthenics for Beginners: Phase 2 Training Plan is designed for advanced exercisers who want to do gymnastics exercises as part of their exercise regime, have a goal of doing a handstand, pull-up, ring dip, muscle up or front lever and have mastered the Calisthenics for Beginners: Phase 1.

  • Starter Series: Lose Weight
    6 weeks
    2 days per week

    Starter Series: Lose Weight

    This Training Plan is written for those who are new to the gym and are looking to lose weight while working out twice a week for only 6 weeks! This workout can be done at home or at the gym based on the equipment you have

  • The Bench Press Program: Phase 2
    4 weeks
    2 days per week

    The Bench Press Program: Phase 2

    The Bench Press Program: Phase 2 is intended for intermediate to advanced lifters who have already completed Phase 1. In this phase we will focus on increasing intensity from the previous phase, time get strong! Also including mobility stretches.

  • Strong and Lean Legs
    6 weeks
    2 days per week

    Strong and Lean Legs

    Build strength in your legs with this simple training program only two days per week. One day focusing on squats and quads and the second day focusing on glutes and hamstrings.

  • Starter Series: Build Muscle
    6 weeks
    2 days per week

    Starter Series: Build Muscle

    The Starter Series: Build Muscle program is an introductory program for beginners looking to add muscle.

  • Calisthenics for Beginners: Phase 1
    4 weeks
    3 days per week

    Calisthenics for Beginners: Phase 1

    The Calisthenics for Beginners: Phase 1 Training Plan is designed for people who want to add gymnastics exercises to their exercise regime or have a goal of doing a handstand, pull-up, ring dip, muscle up, or front lever.

  • 15-Minute Abs & Core Challenge
    4 weeks
    3 days per week

    15-Minute Abs & Core Challenge

    This program is written for beginners who are looking to build muscle and strength in their core, all in under 15 minutes!

  • Bench Press Program: Phase 1
    4 weeks
    2 days per week

    Bench Press Program: Phase 1

    The Bench Press Program: Phase 1 is designed for individuals who want to start mastering the fundamental movements of the Bench Press and build a base level of strength & speed.

  • Strong Core
    4 weeks
    2 days per week

    Strong Core

    This Strong Core program is designed to target all the muscles in your core. It includes two 15-minute workouts a week to get you the best results. 

  • Starter Series: Get Toned
    6 weeks
    2 days per week

    Starter Series: Get Toned

    The Starter Series: Get Toned program is for the beginner who wants to build a fit body with just two workouts a week.

  • 10km Race Prep
    6 weeks
    3 days per week

    10km Race Prep

    Runners who have completed a 5km run looking to challenge the 10km distance in 6 weeks. This program has 3 workouts per week and will have you do one interval, one tempo, and one long run per week.

  • Get Flexible: Level 3
    4 weeks
    3 days per week

    Get Flexible: Level 3

    The Get Flexible: Level 3 is designed for those who want to get loose and level up their flexibility! 

  • New You Jump Start: Phase 3
    4 weeks
    3 days per week

    New You Jump Start: Phase 3

    The New you Jump Start: Phase 3 will be similar to Phase 2, but now we will add an extra session for a total of 3 and splitting it into an Upper, Lower, and Full Body split

  • Muscle Builder: At-Home
    4 weeks
    3 days per week

    Muscle Builder: At-Home

    This Muscle Builder program is designed to help you build more muscle from the comfort of your home. You only need sets of dumbbell and resistance bands to complete these workouts!

  • Get Strong for Beginners: Phase 1
    4 weeks
    3 days per week

    Get Strong for Beginners: Phase 1

    The Get Strong Training Plan for Beginners is designed for people who want to increase their overall strength with resistance training. The workouts require a bench, dumbbells, and some machines. 

  • 7-Day At-Home Challenge
    1 weeks
    4 days per week

    7-Day At-Home Challenge

    These 30-minute workouts will get your whole body progressing as if you were training at the gym, but at the comfort of anytime and anyplace.

  • Low-Impact Muscle Builder
    4 weeks
    3 days per week

    Low-Impact Muscle Builder

    This Low-Impact Muscle Builder is designed for the beginner to intermediate exerciser looking to add more muscle while keeping their joints happy and healthy.

  • Weight Loss at Home
    4 weeks
    4 days per week

    Weight Loss at Home

    4 weeks of bodyweight functional strength training combined with some fun cardio hits will maximize your calorie burn. Get optimal results with just 4 quick and efficient workouts a week!

  • Upper-Body Toning
    4 weeks
    2 days per week

    Upper-Body Toning

    This Upper-Body Toning program is for someone who wants to put more upper-body muscle and get more definition. These two sessions will allow you to target all the different muscles in your upper-body leaving the gym with a great pump.

  • Single Station Toning
    4 weeks
    2 days per week

    Single Station Toning

    The Single Station Toning Training Plan is designed for people who want to see more muscle tone in their entire body and want to set up their workout in one spot in the gym, or at home. The Training Plan requires a bench and dumbbells.

  • New You Jump Start: Phase 2
    4 weeks
    2 days per week

    New You Jump Start: Phase 2

    The New you Jump Start: Phase 2 will be similar to Phase 1, but now we will progress the movements!

  • Get Fit: Level 3
    4 weeks
    4 days per week

    Get Fit: Level 3

    Get Fit: Level 3 is a straight-forward 4 times a week program that balances intensity and volume to help you improve your fitness rapidly.

  • Powerbuilding Phase 3
    4 weeks
    4 days per week

    Powerbuilding Phase 3

    This Powerbuilding program is designed to help you get stronger while also putting on muscle mass.

No matter your level

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Cycle

Beginner

Workouts and training plans that help you build a strong foundation.

Intermediate

Once you have a strong foundation, get your workouts to the next level.

Advanced

More challenging – for those facing plateaus who already have good strength, endurance and knowledge of proper form.

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Land Acknowledgement

GoodLife Fitness was founded on the traditional lands of the Anishinaabek (Ah-nish-in-a-bek), Haudenosaunee (Ho-den-no-show-nee), Lūnaapéewak (Len-ahpay- wuk) and Attawandaron (Add-a-won-da-run) Peoples, on lands connected with the London Township and Sombra Treaties of 1796 and the Dish with One Spoon Covenant Wampum. This land, and the land on which all GoodLife Fitness Clubs operate, continues to be home to diverse Indigenous Peoples (First Nations, Inuit and Métis) whom we recognize as contemporary stewards of the land and vital contributors of our society.