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Hong Kong Functional Fitness Bootcamp, Hung Hom (2026)

13/04/2022

📣🏆 CHALLENGE 35 WINNER 📣🏆

Huge congratulations to our winner Sam ! 👏

In 8 weeks, Sam achieved the amazing results of:
⬇️ 4.4kg overall
⬇️ 3.6kg Body fat mass
⬇️ 3.7% Body fat %

Sam joined our bootcamp just in time for the Challenge, and really attacked his goals, including hitting his sub-70kg goal weight. 🙌
Really incredible work Sam- be sure to give him a high five to congratulate our big winner!! 🏆🤩🎉

28/03/2022

📣Have you heard the news?

Gyms are reopening April 21st 🤞and we couldn’t be more excited! 🍻🎉

18/03/2022

F45 LIVE ⚡️💻📱💪✨

Stuck at home, quarantine or Isolating? Don’t worry we got you 💛

Did you know that in addition to our socially distanced outdoor Bootcamps, we also offer daily online classes too - F45 LIVE ⚡️

F45 LIVE is the online version of F45 Training 📱

🔹High Intensity Strength & Conditioning workouts that are fast, fun and proven to achieve results 💪

▫️45 minute Bodyweight workouts that are designed to be carried out from the convenience of your home or hotel room with minimal space and no equipment required 🏠

🔺Live Streamed from our studio, workouts are coach led to ensure they are interactive and each member receives that personal guidance and encouragement in a team environment 💪

F45 LIVE is a great way to stay active, connected, engaged and motivated during quarantine, isolation or just staying or working from home. Come train with the best online fitness community in HK ❤️

Hit the link in our bio for your free trial 👆

18/02/2022

🏋️FUNCTIONAL FRIDAY: Push-ups

💪This exercise is a real OG. It’s a great upper body compound exercise and chest builder.

📋There are many different variations of a push-up- wide, close, diamond, spiderman, divebomb- you name it!
🤓The strongest version of the push-up is done with the hands slightly outside shoulder-width, elbows out, using the chest as the dominant muscle.

❌Some common mistakes we see:
🦒Overextending the neck: This is a very often seen mistake which is usually done by athletes that can’t reach full Range of Motion (ROM). By extending the neck they make it seem like they are getting closer to the ground, but actually, only their face is getting closer.
🐛Leaving the hips behind: Having the hips and shoulder move separately from each other is usually caused by a disengaged core.
👈👉Elbows too wide: With elbows at 90° or wider, this can cause impingement in the shoulder joint.
🤲Hands too narrow: This is not really a mistake, but it takes tension away from the chest and puts more pressure on the supporting muscles - the anterior deltoids and the triceps - which is inefficient for optimal force production.

🎬Some great cues to get it right are:
🙌Hands slightly wider than shoulder-width
🟢Keep your chin tucked
↔️Elbows out (but not too far!)
👌Core tight
🚜Focus on pushing the ground away

👀How many push-ups can you do?

15/02/2022

Congratulations to our January Member of the Month !🏆🙌

Maeva was our 🥇FIRST HHW member to hit 100 classes, highlighting her dedication and consistency to F45. As an OG member, she's sure to always be decked out for any themed workouts and has seen so much progress throughout those 100+ classes. 🔥
Let's get to know more about Maeva:

🌟Favourite F45 Workout?
Panthers 🐾 A great resistance workout after which I always feel strong… and that makes me want to do two classes in a row!

🧠Favourite F45 moment?
Weirdly enough, my very first class. I’m not gonna lie, it was hell! And at the same time, it was amazing because I couldn’t wait for the next day, as I knew it would already feel better. When in doubt, I think about that first class and I can only appreciate how much stronger and how much fitter I am now.

❤️What do I love about F45 HHW?
I love coming to every class to a surprise. In French we have a saying that goes “ne pas savoir à quelle sauce on va être mangé” which is litteraly not knowing with which sauce you will be eaten. It means that you don’t know what fate has in store for you and it’s how I feel before each class: I just don’t know which exercises will have the pleasure to drain me. So exciting! 🤩 And now I’m hungry!

❓What is your why?
My why is to be healthy. To me it’s the very best reason to be working out. Knowing that I’m doing something good for my body is what keeps me motivated. I want to be my best self for myself.

⚠️Advice to others thinking about starting their F45 HHW journey:
Don’t be afraid to start, especially if you come from a no working out life (like I did)! I know it can look intimidating and you might feel like you’re not going to keep up (like I did) but you can and you will! Without realising, you’ll be lifting more weight than you could have imagined and doing more burpees than you ever dreamed of.

Don't forget to give Maeva a big 🙏high-five🙏 at the next bootcamp! Congratulations Maeva 🤩🎉

15/02/2022

🏋️FUNCTIONAL FRIDAY: Romanian Deadlift

🍑This is a great hip hinge exercise that trains the entire posterior chain (backside of the body) with a big focus on the hamstrings and gluteus.

🤓Proper technique: Stand with the feet hip-width apart, toes pointing forward, and slight break in the knee. Hinge at the hips while bending over, keeping a neutral back.
You should engage the hamstrings in their full range of motion (ROM)🔄

❌Some common mistakes we see:
🙆Rounded shoulders: This is often a result of improper engagement of the lats which rounds the shoulders.
🔙Arched lower back: Rolling the hips forward due to improper bracing results in overarching, and often results in lower back pain.
🔗Locked out knees: This makes it more difficult to hinge at the hips properly and shortens ROM.
🦵Excessive knee bends: Mimics the more conventional style of deadlift, taking tension away from the back side of the body.
↔️Bar too far from body: Also a result of the lats not being properly engaged, this will greatly reduce the force that can be applied.

🎬A couple of great cues for good technique are:
🍊Squeeze oranges with your armpits (engages the lats)
🟢Keep hips back (hip hinge)
⬆️High hips & soft knees (focus movement at hips and keep knee bend shallow)
🟢Slight bend at the knee, tall hips or soft knees (keep the high high and knee bend shallow)
🪒Shave your legs (keeps the bar close)

👀How much can you RDL?

27/01/2022

📣Challenge 35 FAST Approaching⚡️💥

💪 In just under 2 weeks, our 8 WEEK Challenge returns! 🎊 Starting just after CNY, it’s the perfect time to RESET 2022 the right way! 🙌

❌No excuses!! Indoor, outdoor or online it’s time to reset 2022 the RIGHT way. Our dedicated team of coaches are here for you with 🍽 Nutrition, goal tracking, meal planning or meal prepping advice to help transform your lifestyle in 8 weeks 💫

🐥Early Bird Membership now available! Book before Feb 7th and save 25% off. Simply hit link in our bio ☝️✨

27/01/2022

👯 BYOB 👯‍♂️ (Bring Your Own Buddy)
Our first ever socially distanced partnered workout outdoors THIS Saturday!! Think Track-Stars on the Track!! 🏃🌟
Bring your buddy for FREE for our specially designed partner workout.
AND if your buddy signs up for a membership, YOU get one week FREE! 🙌
Bootcamp’s about to go off!! 🔥🔥

18/01/2022

Congratulations to our very FIRST Member of the Month, ! 🥇👏
Wayne is the ultimate F45 teammate- always encouraging other members, jumping to help anyone, and welcoming newcomers, all while killing it in the workouts.🔥

Let’s get to know more about Wayne:

🌟 Favourite F45 Workout?
Hollywood. Sure its a little bit longer but the variety of stations and fast pace makes it pretty damn fun.

🧠Favourite F45 moment?
Getting sent to Penny Bay! The community totally made the most out of it with zoom workouts and socials, it felt more like a summer camp. I was in a room by myself but I felt connected to everyone all the same.

❤️ What do I love about F45 HHW?
The community, the comradery. Working out is... work! It's supposed to be uncomfortable and require making an effort. But together we make it fun and push each other to go further. Also the coaches! They're the soul of F45 and I think I can speak for myself and others when I say we all appreciate their enthusiasm and support.

❓What is your why?
Did you know physiologically your body reacts the same way towards fear as it does to excitement? There is a huge connection between the body and mind. And it works both ways too, a physical change can effect your mood for sure. So for me fitness is a part of my life given that working out (and resting!) is not only rewarding in itself but also helps keeps things in perspective, especially in these chaotic times we live in.

⚠️Advice to others thinking about starting their F45 HHW journey:
Not pulling any punches, the first few sessions are going to hurt. That clock on the wall counting down each set is going to feel oppressive AF. But I promise you if you stick with it you are going to be rewarded; your body will adapt, you will find your pace, your mind will fortify, and then you will start going beyond.

It's a journey we share together, but where you will discover the most about yourself and what you are capable of.

Be sure for give Wayne a fist bump at the next bootcamp 👊 Congratulations Wayne 🥳🎉

18/01/2022

Congratulations to our very FIRST Member of the Month, ! 🥇👏
Wayne is the ultimate F45 teammate- always encouraging other members, jumping to help anyone, and welcoming newcomers, all while killing it in the workouts.🔥

Let’s get to know more about Wayne:

🌟 Favourite F45 Workout?
Hollywood. Sure its a little bit longer but the variety of stations and fast pace makes it pretty damn fun.

🧠Favourite F45 moment?
Getting sent to Penny Bay! The community totally made the most out of it with zoom workouts and socials, it felt more like a summer camp. I was in a room by myself but I felt connected to everyone all the same.

❤️ What do I love about F45 HHW?
The community, the comradery. Working out is... work! It's supposed to be uncomfortable and require making an effort. But together we make it fun and push each other to go further. Also the coaches! They're the soul of F45 and I think I can speak for myself and others when I say we all appreciate their enthusiasm and support.

❓What is your why?
Did you know physiologically your body reacts the same way towards fear as it does to excitement? There is a huge connection between the body and mind. And it works both ways too, a physical change can effect your mood for sure. So for me fitness is a part of my life given that working out (and resting!) is not only rewarding in itself but also helps keeps things in perspective, especially in these chaotic times we live in.

⚠️Advice to others thinking about starting their F45 HHW journey:
Not pulling any punches, the first few sessions are going to hurt. That clock on the wall counting down each set is going to feel oppressive AF. But I promise you if you stick with it you are going to be rewarded; your body will adapt, you will find your pace, your mind will fortify, and then you will start going beyond.

It's a journey we share together, but where you will discover the most about yourself and what you are capable of.

Be sure for give Wayne a fist bump at the next bootcamp 👊 Congratulations Wayne 🥳🎉

11/01/2022

💗ALL-PINK ATHLETICA💗

No better way to celebrate our final week in-studio (just temporarily!) than our Final Athletica Farewell workout!🦩💞
HUGE shoutout to our members that showed up and showed out in their 👚 gear!

Congrats to our winner Queen Tan who crowned herself Queen of Pink and even rocked her glasses all class 💖😎💖

Keep hanging in there Team! 💪We’ll be back in-studio soon, but in the meantime we will catch you outdoors for BOOTCAMP🌳 or online for LIVE📲 classes.
See you there!

Hong Kong Functional Fitness Bootcamp

13/04/2022

28/03/2022

18/03/2022

18/02/2022

15/02/2022

15/02/2022

27/01/2022

27/01/2022

18/01/2022

18/01/2022

11/01/2022

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