Looking to get fit and strong with a supportive community? Join our group training gym today!
Our gym offers a variety of group training classes designed to challenge you and help you achieve your fitness goals. With the support of our experienced trainers and the encouragement of your fellow gym members, you'll find the motivation and inspiration you need to push yourself to new heights.
Whether you're new to fitness or a seasoned athlete, our classes are designed to be scalable and adaptable to any fitness level. We offer a range of classes, including strength training, cardio, HIIT, and more, so you can find the workout that works best for you.
But our gym isn't just about the workouts. We're a community of like-minded individuals who are all striving to become the best versions of ourselves. Our trainers are passionate about helping you achieve your goals, and our members are always there to offer support, encouragement, and a little friendly competition.
Join our group training gym today and start your journey towards a healthier, happier, and stronger you. We can't wait to see you there!
When does this gym operate?We are open based on class schedule. You can see our live schedule button below
Where does this gym operateShah Alam Branch : We located at Ground Floor, G-12 Block 2, Naza TTDI Adina Shop Lot, Jln Judo 13/45, Seksyen 13, Shah Alam, Selangor. (Landmark: Opposite Lotu's Shah Alam) Putrajaya Branch : We doing outdoor group exercise, Dataran Wawasan, Precinct 2, Putrajaya (Landmark: Opposite Ministry of Finance)
How much does it cost to joinWe have many flexible and affordable prices. You can click button below for the price list.
Beginners or newbies can join this classYes, please inform the trainer that you are a newbie and it is your first time to join this kind of class. they will give you a choice that is more in line with your ability.
Can I have trial session for this class?Yes, you can sign up for trial plan here, you get 1 free credit to booking any 1 class within 7days.
What is MetCon Class?The term "Metcon" is a fitness-related abbreviation that stands for "metabolic conditioning." Metcon workouts are typically high-intensity training sessions that aim to improve an individual's overall conditioning and cardiovascular fitness. These workouts involve a combination of exercises performed in rapid succession, with minimal rest intervals between them. Metcon classes are group fitness classes that focus on metabolic conditioning. These classes are often found in gyms, CrossFit boxes, or specialized fitness studios. Metcon classes typically incorporate a variety of functional exercises, such as bodyweight movements, weightlifting, kettlebell exercises, plyometrics, and cardiovascular exercises like running or rowing. The primary goal of a metcon class is to elevate the heart rate and challenge the body's energy systems, specifically targeting aerobic and anaerobic capacity. These workouts are designed to improve cardiovascular endurance, muscular endurance, stamina, and overall fitness levels. The intensity and duration of the workouts may vary, but they typically involve performing a series of exercises in a timed or circuit-based format. Metcon classes can be beneficial for individuals looking to improve their cardiovascular fitness, burn calories, build lean muscle mass, increase overall endurance, and enhance athletic performance. However, due to the high-intensity nature of these workouts, they may not be suitable for beginners or individuals with certain health conditions. It's important to consult with a qualified fitness professional before starting any new exercise program, including metcon classes, to ensure it aligns with your fitness goals and abilities.
What are the Training Program Design?Conditioning Workout Design We incorporate a range of foundational movements inside conditioning workouts, including hinging, squatting, lunging, pulling, pushing, rotating, jumping, and running. It’s important to follow the program closely and scale movements to your skill level for optimal results. These movements form the foundation for overall fitness and well-being. Performance Work Design This training segment usually covers strength, hypertrophy, plyometrics, and accessory work progressions based on the specific training cycle and its objectives. In the context of functional fitness, accessory work refers to exercises that are performed in addition to the main workout. These exercises are usually performed before or after the conditioning workout and are designed to target specific muscle groups or movements that may be weak or underdeveloped, or to address any imbalances in the body.
Choosing Loads and IntensityConditioning Workouts When it comes to selecting weights for conditioning workouts, it’s important to choose a weight that allows you to complete the first round at about an 7-8 out of 10 effort level, while still maintaining good form. For subsequent rounds, it’s a good idea to strategically break up your reps in order to maintain good form and maximize the benefits of the workout. Before beginning the workout, it can be helpful to perform a few reps with the weight you plan to use in order to get a sense of what it will feel like and come up with a plan for how you will break up your sets. It’s worth noting that the suggested weights provided below can be subjective, as they will depend on each individual’s current fitness level and training experience. Rather than getting too hung up on the suggested weights, focus on moving with intention and maintaining good form. The most important goal is to enjoy the process and make the most of your workouts. Suggested Conditioning Workout Weights Male 35-50lbs (15-22.5kg), Female 20-35lbs (10-15kg). Use these weight ranges as a guideline for your workouts unless otherwise noted. Each dumbbell or kettlebell weight should be appropriate for your current fitness level and training experience. As you progress, you may need to adjust the weights to match your abilities. Suggested Plyo Box Height Male 20-24″ (50-60cm), Female 16-20″ (40-50cm). Broad Jump Distance Equivalent: Male 4-5′ (1.2-1.5m), Female 3-4′ (0.9-1.2m). Use these plyo box or broad jump height suggestions for your workouts unless otherwise noted. Adjust the height based on your fitness level and training experience. If you’re new to this type of training, start with a lower height and work your way up. Performance Work Weights When selecting weights for performance work, there are a few factors to consider. These include your individual goals (such as muscle building or general fitness) and the equipment (weight selection) you have available. If a rep range is given, such as 8-12 reps per set, try to hit the top end of the range with good form and strict tempo (if specified), while also leaving around 3 reps in reserve (3 RIR – 3 repetitions away from failure) on your first set. If you succeed, you can increase the weight on the next set or the next time the movement appears. This same principle applies to your subsequent sets, but keep in mind that as your muscles become more fatigued with each set, your reps in reserve (RIR) will decrease. If your ultimate goal is muscle hypertrophy, it’s a good idea to try to push for failure on your last set (0 RIR). If you’re more experienced, you can take your last 2 sets on each exercise to failure. If you find that your dumbbells are too light to reach the indicated rep range and RIR, tempo reps can be a solution to still achieve the desired stimulus. Simply adjust the tempo of the movement to make the reps more challenging. Remember, it’s always important to prioritize good form over heavy weights.
What are supersets?Supersets are a type of workout format in which you perform two or more exercises back to back, with a designated amount of rest in between. It’s important to pay attention to the prescribed rest periods in superset workouts, as they are designed to elicit a specific response from your body. Try to time your rest periods precisely to get the most out of the workout.
What are time caps?Time caps are a way to provide a rough guideline for pacing in a workout. They indicate the maximum amount of time you should take to complete a workout, which can help you gauge how fast you should be going and how you should pace yourself. For example, if a time cap is 20 minutes long, it’s generally a good idea to pace yourself in the beginning, breaking up the movements and moving slightly slower than you would if the time cap was shorter, like 10 or 15 minutes. In addition to providing a rough guideline for pacing and helping you gauge your progress, time caps can also serve several other purposes in our workouts: Time caps can add an element of intensity to a workout by creating a sense of urgency. When you know you only have a certain amount of time to complete a workout, it can motivate you to push harder and move faster. Time caps can also help ensure that workouts are safe and effective. By setting a time cap, trainers can ensure that athletes aren’t overexerting themselves or risking injury by working too hard for too long. Time caps can also be used to create a level playing field for athletes of different abilities. For example, if a workout is too easy for advanced athletes but too difficult for beginners, a time cap can allow both groups to participate and see how they compare to one another. Time caps can also be used as a way to scale workouts for athletes with different fitness levels. For example, if a workout is too difficult for some athletes, the trainer can adjust the time cap to give those athletes more time to complete the workout. This allows everyone to participate and get a good workout, regardless of their fitness level. It’s important to try to finish the workout within the time cap, but it’s not a big deal if you don’t. Simply mark the number of rounds and reps you completed before the time expired. This can help you gauge your progress and see how you improve over time. Paying attention to your pacing and how you feel during the workout can also help you determine the right weight for you and ensure that you are getting a safe and effective workout.
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My name is Mohd Firdaus
Mohd Firdaus is a Professional Fitness Trainer with over 12 years’ experience. Prior to this he has a problem of excess weight of 150 kilograms, bad health condition and high uric acid. Managed to lose up to 60 kilograms of weight. He has exceptional testimony in losing weight. Now he has become one of the inspirations for many people in Malaysia and helped Many people lose weight. Currently he is involved in triathlon and Ironman Langkawi 2016 & 2017 Completion.