Welcome To Classes.

Welcome To Formats

We run Welcome To sessions for four of our most popular (and most intimidating for newcomers) class formats.

Welcome to Pump Runs at Smithfield, typically on Monday at 18:00 before the 18:10 BodyPump class.

BodyPump uses a barbell, weight plates and a bench step. If you have never loaded a bar or done a squat with weights before, that can feel daunting. In Welcome to Pump, your instructor shows you how to set up your barbell and bench, how to select the right weight for each track, the correct grip and lifting positions for the core movements (squats, chest press, deadlift rows, lunges), and how to adjust the weight down if you need to during the class. You will also learn how the class is structured: each track targets a different muscle group, and the instructor will explain what to expect so you can pace yourself.

Welcome to Spin Runs at Smithfield before selected Spin sessions.

Indoor cycling bikes have adjustable seats, handlebars and resistance dials that all need to be set correctly for your body. If you have never been on a spin bike, the setup alone can be confusing, let alone the class itself. In Welcome to Spin, your instructor helps you adjust the bike to your height and reach, explains the resistance dial and how to control your effort, shows you the three main riding positions (seated flat, standing climb, sprint position), and walks you through how to read the Keiser digital display so you can track your output during the class.

Welcome to Combat Runs at Smithfield, typically on Monday at 19:05 before the 19:15 BodyCombat class.

BodyCombat involves punches, kicks and martial arts movements performed to music. If you have no martial arts or boxing background, the idea of throwing punches and kicks in a room full of people can feel particularly intimidating. In Welcome to Combat, your instructor teaches you the basic punch and kick technique (jab, cross, hook, front kick, roundhouse), explains the correct stance and guard position, and shows you how the class alternates between combat tracks and recovery tracks. You will learn that nobody in the class is actually hitting anything or anyone, and that the focus is entirely on your own movement and effort.

Welcome to HIIT Spin Runs at Smithfield before selected HIIT Spin sessions.

HIIT Spin is a 30-minute high-intensity interval class on the bike. The shorter format and interval structure make it more intense per minute than standard Spin. Welcome to HIIT Spin covers the same bike setup as Welcome to Spin, but also explains how interval training works (alternating between maximum effort and recovery), how to use the resistance dial to control your intensity during the high-effort phases, and how to pace yourself through 30 minutes of intervals so you do not burn out in the first five minutes.

Where Welcome To Sessions Run

Welcome To sessions currently run at Smithfield (Dublin 7). Smithfield is the primary location for this programme, with Welcome to Pump, Welcome to Spin, Welcome to Combat and Welcome to HIIT Spin all available on the timetable.

Check the Smithfield timetable in the Iconic Health Clubs app for the current Welcome To schedule, as sessions may move depending on instructor availability and seasonal timetable changes.

If you train at Camden Street, Dartry or IFSC and would like a similar introduction before trying a new class for the first time, speak to the team at reception. Our instructors at every location are happy to spend a few minutes before a class helping you get set up and explaining the format, even where a formal Welcome To session is not on the timetable.

Why This Matters

Group fitness classes are one of the most effective ways to build fitness, stay motivated and enjoy exercise. Research consistently shows that people who exercise in groups are more likely to stick with a routine than those who train alone. But the barrier to entry is real. The fear of looking foolish, not knowing what to do, or being the only beginner in the room stops a lot of people from ever trying.

The Welcome To programme exists to remove that barrier completely. Ten minutes of preparation is all it takes to turn “I am not sure I can do this” into “I know exactly what to expect.” It is a small investment of time that can change your entire relationship with group fitness.

This is not something most gyms offer. At Iconic Health Clubs, we believe that the first experience matters more than any other. If your first class feels welcoming, supportive and manageable, you will come back. And coming back is how results happen.

What to Do Next

If you are a new member and want to try a class for the first time, here is the simplest path:

1. Download the Iconic Health Clubs mobile app
2. Find a Welcome To session on the Smithfield timetable that matches the class you want to try
3. Book the Welcome To session (it will be listed as a separate booking before the main class)
4. Arrive at the studio at the Welcome To time
5. Your instructor will take it from there

If there is no Welcome To session for the class you want to try, that is fine too. Simply book the class, arrive 5 minutes early, and let the instructor know it is your first time. Every instructor at Iconic is trained to welcome new members and will make sure you are set up correctly before the class begins.

Not a member yet? Book a free club tour to see our studios and speak to the team about getting started. We will show you around, introduce you to the team, and help you find the right classes for your goals and experience level.