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theunderdogspenang

[NOTICE] The box will be closed on next Thursday

[NOTICE]

The box will be closed on next Thursday (29/10/20) in conjunction with Prophet Muhammad's Birthday.

#theunderdogspenang

We've introduced a new addition to our mono-struct

We've introduced a new addition to our mono-structural training ever since we've moved to the new location.

In addition to rowing and running, we now have biking as well!

What's your favorite #cardio or #endurance training? 🚴‍♀️🚣🏃

#theunderdogspenang #strength #conditioning #fitness #performance #functional #training #functionalfitness #movement #weightlifting #olylifting #mobility #flexibility #groupfitness #personaltraining #programming #nutritioncoaching #homeworkout #onlinetraining #onlineprogramming

Final week of The Underdogs Benchmark WOD is out!

Final week of The Underdogs Benchmark WOD is out!

Hope you guys are as excited as we are!
Good luck and have fun trying out this last workout.

#theunderdogspenang #strength #conditioning #fitness #performance #functional #training #functionalfitness #movement #weightlifting #olylifting #groupfitness #personaltraining #programming #nutritioncoaching
#TheUnderdogsBenchmarkWOD

Rest days and workouts don't work without each oth

Rest days and workouts don't work without each other

While you're training, you're actually breaking down muscles. When you rest, your body rebuild that broken down muscles.

Without working out, your body doesn’t have a reason to change. But without the rest, your body never gets a chance to adapt.

And the result of both is... no change in your body

And more importantly, you’re setting yourself up for things like:

Increased chance of injury
Always being sore & tired
Decreased performance
Extreme fatigue
Decreased immunity
Poor sleep
No appetite
Hormonal changes
Mood changes

This is a friendly reminder to schedule some rest days in between to maximize the benefits of your training!

#theunderdogspenang #strength #conditioning #fitness #performance #functional #training #functionalfitness #movement #weightlifting #olylifting #mobility #flexibility #groupfitness #personaltraining #programming #nutritioncoaching #homeworkout #onlinetraining #onlineprogramming

Does strength training means lifting heavy weights

Does strength training means lifting heavy weights? 🤔

Smart strength training takes into account each individual’s goals, training history, injuries and movement quality. As a result, every resistance training program looks different, from bodyweight to dumbbells to barbells, from high reps to low reps, and from heavy weights to light weights.

Some will need to lift heavy in order to gain strength relative to their function, others won't.⁠

Get in touch with a trainer today to get an individualized training that goes hand in hand with nutritional and lifestyle practices to help achieve results faster and more efficiently.

#theunderdogspenang #strength #conditioning #fitness #performance #functional #training #functionalfitness #movement #weightlifting #olylifting #mobility #flexibility #groupfitness #personaltraining #programming #nutritioncoaching #homeworkout #onlinetraining #onlineprogramming

Gentle reminder to everyone participating in The U

Gentle reminder to everyone participating in The Underdogs Benchmark WOD to submit your scores no later by 10am tomorrow.

If you face any trouble in submitting your scores, do not hesitate to get in touch with us. We will be glad to assist!

#theunderdogspenang #strength #conditioning #fitness #performance #functional #training #functionalfitness #movement #weightlifting #olylifting #groupfitness #personaltraining #programming #nutritioncoaching
#theunderdogsbenchmarkwod

The second workout for The Underdogs Benchmark WOD

The second workout for The Underdogs Benchmark WOD has landed in your inbox! 📩

Gentle reminder to check your email for the second WOD for those who have signed up. Let us know if you have not received the WOD and we hope you'll enjoy the workout!

#theunderdogspenang #strength #conditioning #fitness #performance #functional #training #functionalfitness #movement #weightlifting #olylifting #groupfitness #personaltraining #programming #nutritioncoaching
#TheUnderdogsBenchmarkWOD

More isn’t always better Rest days are as impor

More isn’t always better

Rest days are as important as your workouts

But that doesn’t mean you just sit around on the couch all day...

Things like walking, stretching & mobility work are all activities that will help the recovery process

Do you have a rest day planned out?

#theunderdogspenang #strength #conditioning #fitness #performance #functional #training #functionalfitness #movement #weightlifting #olylifting #mobility #flexibility #groupfitness #personaltraining #programming #nutritioncoaching #homeworkout #onlinetraining #onlineprogramming

You don't necessarily need to be lifting heavy to

You don't necessarily need to be lifting heavy to train strength.

Bodyweight training can be a great choice for achieving gains in strength, flexibility, and overall athleticism as well.

Our online home workout program is a perfect start! We provide both bodyweight only and equipment version for those of you who have access to equipment at home.

PM us to find out more.

#theunderdogspenang #strength #conditioning #fitness #performance #functional #training #functionalfitness #movement #weightlifting #olylifting #mobility #flexibility #groupfitness #personaltraining #programming #nutritioncoaching #homeworkout #onlinetraining #onlineprogramming

There's no magic solution like many folks want. T

There's no magic solution like many folks want.

The magic is in the consistency of hard work and sticking to the basics over time.

Have a great start to the week!

#theunderdogspenang #strength #conditioning #fitness #performance #functional #training #functionalfitness #movement #weightlifting #olylifting #mobility #flexibility #groupfitness #personaltraining #programming #nutritioncoaching #homeworkout #onlinetraining #onlineprogramming #consistencyiskey #mondaymotivation

Foundation Course Book in to get started and rece

Foundation Course

Book in to get started and receive 2 weeks free membership. *T&C Applies.

Learn good safe technique, receive coaching and support, improve strength and body composition. No previous gym training experience required, you won't be doing heavy weights or advanced movement if you are new!

Take the guess work out of training and come see us!

#theunderdogspenang #strength #conditioning #fitness #performance #functional #training #functionalfitness #movement #weightlifting #olylifting #gymnastics #mobility #crossfit #groupfitness #personaltraining #programming

New month, new opportunities 💪🏼⁠ ⁠ Fitne

New month, new opportunities 💪🏼⁠
⁠
Fitness is an opportunity to:⁠
✔️ Learn new movements⁠
✔️ Connect with your body⁠
✔️ Support living a larger life⁠
⁠
It is not:⁠
❌ To burn off the food you eat⁠
❌ To make up for a poor lifestyle⁠
❌ No pain, no gain⁠

Our Foundation course is still open for registration, PM to join us now!

#theunderdogspenang #strength #conditioning #fitness #performance #functional #training #functionalfitness #movement #weightlifting #olylifting #mobility #flexibility #groupfitness #personaltraining #programming #nutritioncoaching #homeworkout #onlinetraining #onlineprogramming

We don’t just throw up workouts on a blackboard.

We don’t just throw up workouts on a blackboard.

Our workouts are strategically planned to increase your strength and improve your conditioning, all while keeping you as free from injuries as possible.

Our warm ups are longer, our workouts are safer and our results are undeniable.

#theunderdogspenang #strength #conditioning #fitness #performance #functional #training #functionalfitness #movement #weightlifting #olylifting #mobility #flexibility #groupfitness #personaltraining #programming #nutritioncoaching #homeworkout #onlinetraining #onlineprogramming

Help us keep you safe. We have a socially distanc

Help us keep you safe.

We have a socially distanced gym setup, bookable sessions, controlled capacity, dedicated cleaning sessions, clean kit before and after use.

We seek your cooperation to maintain physical distancing, follow directional signage, sanitize hands regularly, and stay home if you are feeling unwell.

Let's all keep the box a safe place for everyone!

#theunderdogspenang #strength #conditioning #fitness #performance #functional #training #functionalfitness #movement #weightlifting #olylifting #mobility #flexibility #groupfitness #personaltraining #programming #nutritioncoaching #homeworkout #onlinetraining #onlineprogramming

Start your fitness journey with us! Our next inta

Start your fitness journey with us!

Our next intake for the Foundation Course will run on the following dates:
Date: 6th, 8th, 13th & 15th October
Time: 7:30pm
Fees: RM250

The Foundation Course is a 4-day course where we will cover the basic movements that are frequently used in our classes.

This is required to teach new athletes to perform the movements safely and with correct form. The foundation classes will help you integrate and be ready to join our normal group training with confidence.

Each intake is limited to 5pax and it is compulsory to complete all 4 days. No experience or fitness background needed, making it suitable for anyone.

PM us to book a slot!

#theunderdogspenang #strength #conditioning #fitness #performance #functional #training #functionalfitness #movement #weightlifting #olylifting #mobility #flexibility #groupfitness #personaltraining #programming #nutritioncoaching #homeworkout #onlinetraining #onlineprogram

Even in a small group setting, eyes will always be

Even in a small group setting, eyes will always be on you to ensure safety and proper body mechanics performed throughout each exercise.

#theunderdogspenang #strength #conditioning #fitness #performance #functional #training #functionalfitness #movement #weightlifting #olylifting #mobility #flexibility #groupfitness #personaltraining #programming #nutritioncoaching #homeworkout #onlinetraining #onlineprogramming

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