A fit body is freedom.
Show Up
Real Results That Go Beyond the Mirror.
A Fitness Habit That Sticks
No more “starting again next Monday.” We help you make fitness part of your rhythm - a habit you enjoy, not something you dread.
A Body That Feels Alive, Not Just Lighter
You’ll feel stronger, more mobile, and more energetic — not just “less tired.” Our programming trains your body to move well, not just burn calories.
Mental Clarity and More Headspace
Movement is your reset button. Our sessions are short enough to fit your day, powerful enough to clear your mind.
Supportive Community, Not Shouting Coaches
You're not doing this alone. Get encouragement, progress
check-ins, and shared momentum - minus the toxic hustle culture
A New Identity - Someone Who Moves
You’re not just doing a program. You’re becoming the kind of person who takes care of their body, consistently. One rep, one session, one week at a time.
Built for Real Life
Work, travel, kids, sleep issues - this plan is flexible enough to fit around your life, not take it over.
Long-Term Health, One Phase at a Time
No punishment workouts. Just the kind of training that quietly adds up - to a life where you feel vibrant, capable, and proud.
Why This Works (When Other Stuff Hasn’t)
Built for Real Life, Not for “Fitness People”
You won't need 6 days a week or perfect macros (your results compound if you can do that though.)
This is for real humans - with jobs, kids, fatigue, travel, and life happening in the background.
Structured Progression, Not Random Videos
Every session builds on the last. You’re not choosing a workout based on thumbnail hype — you’re on a clear path, coached all the way.
3 Prime Workouts a Week - That’s It
We give you the minimum effective dose - and offer optional days if you want more. You don’t need to do “everything,” just the right things.
Designed by Coaches, Not Just Content Creators
Anyone can record a workout. We teach movement. Our programs are crafted by expert coaches who understand biomechanics, fatigue, progression, and habit formation. We've taught 5000+ people over 14+ years and we love doing this.
You’ll Know Why You’re Doing What You’re Doing
No fluff, no shouting. Just clear explanations, great cues, and coaching that makes you feel smart, not confused.
Is there an app?
Not yet — but it’s coming soon. For now, everything is simple to access and easy to follow from
your phone or laptop.
Find the Right Program for You
EXPLORE OUR COMPREHENSIVE PROGRAMS
ARVIND ASHOK
Hi, I’m Arvind.
Coach. Nerd. Co-founder of The Quad.
I believe good coaching can change lives, and I’ve
seen it happen thousands of times.
I’ve spent the last 13 years helping people build strength and confidence — not through punishment,
but through clarity, structure, and consistency.
Science-backed training methods with real-world success.
HOW IT WORKS
Pick the Program That Fits You Best
Beginner? Runner? Returning to fitness? Just want to move better?
We’ve got a plan that matches your goals and meets you where you are.
Join a Cohort
You won’t be doing this alone.
You’ll start with a group of people just like you — and we’ll guide you every step of the way.
Follow Along. Stay Consistent.
3 follow-along workouts per week. Optional extras for core, recovery, mobility.
No decisions. No confusion. Just expert-led sessions that keep you moving.
STAY CONSISTENT
Success comes from consistency. Keep working the plan, stay motivated, and watch your progress as you move closer to your goal every day.
WHO IS IT FOR?
1
You’ve said, “I just want to feel like myself again.”
2
You want to be guided — not shouted at
3
You want to feel strong, confident, and pain-free in your body
4
You’re tired of random workouts and want structure that makes sense
WHO IS IT FOR?
1
You’ve said, “I just want to feel like myself again.”
2
You want to be guided — not shouted at
WHO IS IT FOR?
1
You’ve said, “I just want to feel like myself again.”
2
You want to be guided — not shouted at
3
You want to feel strong, confident, and pain-free in your body
4
You’re tired of random workouts and want structure that makes sense
5
You’ve fallen off track and are ready to start again — gently but seriously
6
You’ve struggled to stay consistent and want a plan that actually fits your life
DONT TAKE OUR WORD FOR IT. TAKE THEIRS
Karan Bedi
Creative Director, Slate & Ink
The team at Quad truly understands branding. From concept to execution, every step felt collaborative and efficient.
Rhea Malhotra
Founder, Aurra Studios
Working with Quad was a seamless experience. Their design instincts are spot on, and they delivered beyond our expectations.
Jack London
Writer - New York, USA
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You might be wondering.
Do I need any equipment?
For most programs, just your body and a resistance band.
The Kettlebell Fundamentals program requires one kettlebell — we’ll help you choose the right one.
I’m a beginner. Will I be able to keep up?
Absolutely. We designed “Get Started with Fitness” specifically for beginners. You’ll build strength, confidence, and consistency — without ever feeling lost.
What if I miss a workout?
No problem. You can catch up at your pace.
The goal is consistency over time, not perfection every day.
How long are the workouts?
Most sessions are under an hour — including warm-up and cooldown.
They’re efficient, effective, and designed to fit into real-life schedules.
How is this different from YouTube workouts or fitness apps?
This isn’t a collection of random videos. Each program is a structured, progressive plan — designed by experienced coaches, refined through
years of hands-on training, and delivered with real follow-along coaching.
Is there an app?
Not yet — but it’s coming soon. For now, everything is simple to access and easy to follow from
your phone or laptop.
98%
SATISFIED CLIENTS
945
PIECES OF EQUIPMENT
270
EXPERT TRAINERS
4852
CLUB MEMBER