Introducing the INTROGYM program, a 3-staged introductory course for anyone who's totally new to a gym and have no idea what to do when they're in one. The program is suitable for both male and female of all ages as they can be structured according to your needs.
A simple course material will be given upon signup. The program is conducted only during non-peak hours at the gym. For price and any other enquiry, please do not hesitate to contact us.
Below are the materials covered:
Cardio: Operational guidance and functions on our treadmill and spinning bikes.
Stretching: Stretch techniques on major muscle group to warm-up and avoid injuries.
Strength Machines: Proper usage, technique and functions on all our strength machines such as the Multi Chest Press, Bicep/Tricep, Pec Deck/Rear Delt, Leg Extension/Curl, Leg Press/Calf Raise and Lat Pulldown/Low Row.
Plate Loaded: Proper form and technique for mainly chest muscle with barbell bench press.
Dumbbell: Proper usage and technique for various dumbbell exercises involving major muscle group such as chest, back, shoulder, arm, trap and legs.
Abs: Various abs and core exercises using equipment and benches found in the gym.
Stage 3 - Advanced
Smith Machine: Proper usage, technique and functions for the Smith Machine, also targeting major muscle group such as chest, back, shoulder, arm, trap and legs.
Deadlift: Proper form and technique on performing the deadlift the power rack.
Squat: Proper form and technique performing the squat exercise on the power rack.
Workout routine: Advice on suitable training routine based on your needs and time flexibility.
Nutrition: Basic guidance on food and supplements tailored according to your goals.
22 January 2013: All equipment arrived including brand new treadmills.
01 February 2013: 30-Day pass introduced.
04 February 2013: New rules. No dirty attire, no dirty shoes. If you jogged on a park or had a mud fight, please bring a clean pair of shoes.
13 February 2013: New rules. If you are not working out, you are not allowed to wait for your friends, watch them train or hangout in the gym.
19 February 2013: Kicked out 4 individuals today for breaking the rules. This is not Starbucks. If you do not respect the gym, we do not respect you.
24 February 2013: Blacklisted an individual today for dancing and excessive chatting. School kids. Please behave. This is not your parent's day care centre.
01 March 2013: New pricing. Pay per entry: RM8. T&C applies.
01 March 2013: Kicked out several people today for breaking multiple rules, ignoring warnings and spilling protein powder all over. Because son, you mom does not work here.
04 March 2013: 4 children mistaken this place as a playground, again. Age limit to enter now 16 y.o.
18 March 2013: We're selling T-shirts now for RM40. Available in S,M,L. Sorry fat people no XL. Come check out the designs.
22 March 2013: We're now selling sports drink too. Protein shake coming soon.
29 April 2013: Now selling Whey Protein and Mass Gainer in cup sized serving.
30 April 2013: Our operation time on Saturday and Sunday is now officially 09:30am to 09:30pm. C'mon don't act like you're going to workout here Saturday night.
18 June 2013: CCTVs are watching. We caught a fat boy littering at the stairways. This is the second time we caught someone with a chocolate wrapper. No choice but to yell at him like a dog and told him to pick it up. Already fat, munching on a chocolate and coming to a gym. Sad.
10 July 2013: Blitz Gym™ singlets for sale. Black or Grey. RM30. Available in Size 36 (Small), 38 (medium), 40 (Large) and 48 (Extra Large).
1 December 2013: Promotional price of a 180-Day pass introduced and its for December only.
31 December 2013: Happy New Year folks. The 180-Day pass promotion is being extended till 31st January 2014 due to huge demand.
25 January 2014: Squat rack upgraded with extra floor padding. Please deadlift within the thicker padding area to reduce noise and vibration. Please be considerate to our neighbours.
1 February 2014: Opening hours for Monday to Friday is now from 8:30am to 10:30pm. For Saturday and Sunday, we're still opening from 9:30am to 9:30pm.
1 March 2014: Get a free Gatorade™ everytime you purchase a multiple day pass.
1 March 2014: We are starting a 3-stage introductory course to 'gym-ing' this month. This is for complete new gym goers who had absolutely no idea what to do in the gym. Find out more from us.