C FOUR FITNESS

10/04/2026

03/04/2026

今天不练，明天只会更难。🔥
很多人以为只是“多练一点”， 但其实练对方法，真的会差很多。

有计划的训练，不只是更轻松上手，
效果也会来得更快，更稳。💪

别再拖了，你想要的改变，从今天开始。
✨ 现在加入 C Four Fitness：

🏋️‍♂️ 12个月 Membership RM900
FREE 再送你 1个月

🏋️‍♀️ Personal Training RM1200 / 10堂
FREE 再加送 2堂

👫 Couple Package RM2000 / 15堂
FREE 再送 3堂，一起练更有动力！

不管是早上，晚上，
你的时间，你的节奏。
只要你开始， 我们就陪你一起变得更好。✨

练得对，进步才会快。
现在就开始吧！💪

📞 Contact : 016-5155980 / 018-3514229
📩 [email protected]
📍 Lot 118563, Jln Dato Lau Pak Khuan, Taman Ipoh, 31400 Ipoh
🗺 Google Map: https://share.google/HdzZQU14vzQ84PMxw

27/03/2026

Meet Fikri. One of Master Coach Joel client.

For 5 long years, Fikri struggled with weight loss.
He tried again and again… and failed again and again.

Each attempt ended the same — frustration, disappointment, and going back to old habits.

Until one day, he made a decision that changed everything:
He chose to step out of his comfort zone and seek professional help.

When Fikri first started, he was a complete beginner.
Even simple movements were a challenge — he couldn’t bend his knees properly or support his own body weight.

But he didn’t quit this time.

Through proper guidance, structured training, and consistent effort, Fikri slowly began to rebuild himself — not just physically, but mentally.

Week by week, he got stronger.
Month by month, he got better.

And in just one year… everything changed.

Fikri lost an incredible 73kg.

The transformation was so drastic that his friends and family were left in shock.

But more importantly, Fikri didn’t just lose weight —
he gained a new life.

Today, he is stronger, more functional, and full of energy.
He moves better, feels younger, and lives each day with confidence he never had before.

After nearly a decade of struggle,
Fikri finally achieved what once felt impossible.

And this is just the beginning.

Why choose C FOUR FITNESS?

✅ Every class is led by certified personal coaches.
✅ Morning & evening sessions available, fits your lifestyle.
✅ Located right here in Ipoh Perak, your local fitness home.

Ready to transform your body & mind?
Choose your class and start today at C FOUR FITNESS!
DM us for more info
Contact: 016-5155980 / 018-3514229
Visit us at C FOUR FITNESS
9 Address: Lot 118563, JIn Dato Lau Pak Khuan, Taman Ipoh,
31400 Ipoh, Perak

26/03/2026

🔥 NEW CLASS SCHEDULE IS HERE! 🔥
It’s time to push your limits and transform your body 💪

From Spinning to yoga/pilates we’ve got something for everyone — whether you're a beginner or advanced!

📅 Check out our updated class timetable
📍 Limited slots available — don’t miss out!

23/03/2026

The hip thrust is one of the best exercises to build your glutes (butt), improve strength, and support your lower back and hips. Here’s how to do it properly:

1. Setup
- Sit on the floor with your upper back against a bench.
- Bend your knees, feet flat on the ground (shoulder-width apart).
- Place a barbell (or weight) across your hips.

2. Position
- Roll the barbell over your hips (use a pad/towel for comfort).
- Keep your chin slightly tucked (don’t look up).

3. Lift
- Drive through your heels, not your toes.
- Push your hips upward until your body forms a straight line from shoulders → hips → knees.

4. Squeeze
- At the top, squeeze your glutes hard for 1–2 seconds.
- Avoid over-arching your lower back.

5. Lower down
- Slowly lower your hips back down (controlled movement).
- Repeat.

🔥 Key tips (VERY important)
• ✅ Keep your core tight
• ✅ Knees should not collapse inward
• ✅ Feet position: not too close, not too far
• ✅ Focus on glutes, not lower back

❌ Common mistakes
• Using lower back instead of glutes
• Pushing through toes instead of heels
• Overextending at the top
• Going too heavy too soon

Follow C Four Fitness for more video like this.

Why choose C FOUR FITNESS?

✅ Every class is led by certified personal coaches.
✅ Morning & evening sessions available, fits your lifestyle.
✅ Located right here in Ipoh Perak, your local fitness home.

Ready to transform your body & mind?
Choose your class and start today at C FOUR FITNESS!
DM us for more info

Contact: 016-5155980 / 018-3514229
Visit us at C FOUR FITNESS
9 Address: Lot 118563, JIn Dato Lau Pak Khuan, Taman Ipoh,
31400 Ipoh, Perak

20/03/2026

You won’t see results overnight…
But you’ll feel stronger every day.

19/03/2026

Start now. Stay consistent.
And become the strongest version of yourself.

19/03/2026

It’s not about being the best. It’s about being better than before.

18/03/2026

🌙✨ Selamat Hari Raya Aidilfitri ✨🌙

To all our amazing members and clients,
Thank you for your dedication, hard work, and trust in us throughout your fitness journey. 💪🔥

As we celebrate this meaningful season, may your Hari Raya be filled with joy, happiness, and precious moments with your loved ones. ❤️

Enjoy the festive food (in moderation 😉), recharge your energy, and come back stronger than ever!

From all of us at C Four Fitness,
Selamat Hari Raya, Maaf Zahir & Batin! 🌟

16/03/2026

1️⃣Everyday is GLUTES day
Avoided direct quads and hams work thinking that they are 'less important
Plus, who wants thic thighs, right?
Keep skipping certain muscle groups you'll pay back sooner or later.

2️⃣BULKING
I believed eating more = growing more.
Building muscle takes a lot of time, not excessive calories.
NO, most women don't need to bulk.
Stop getting too fat for no good reason.

3️⃣Pushing PRs every session
'If I wasn't lifting heavier, I failed!
I married myself to the number on the bar & that mindset sets me back & drives me mad zy
I was legit stressed before every session.

4️⃣PROTEIN overload
More protein = less gains
The protein overload is not the problem.
But when you're eating way too much protein, you may be under-fueling elsewhere (like carbs and/or other nutrients).
Muscle isn't built on protein alone.

5️⃣Anyhow PROGRAMMING
Neglected upper body.
Too much emphasis on glutes (in the wrong way).
Poor exercise order & selection.
Inconsistent structure & ex*****on.

Everybody makes mistakes.
The problem is when you don't realise you're making them.

If you're stuck and don't know why, that's exactly what coaching is for.

Link in bio for coaching enquiries

Why choose C FOUR FITNESS?
✅ Every class is led by certified personal coaches.
✅ Morning & evening sessions available, fits your lifestyle.
✅ Located right here in Ipoh Perak, your local fitness home.

Ready to transform your body & mind?

Choose your class and start today at C FOUR FITNESS!
DM us for more info

Contact: 016-5155980 / 018-3514229
Visit us at C FOUR FITNESS
9 Address: Lot 118563, JIn Dato Lau Pak Khuan, Taman Ipoh,
31400 Ipoh, Perak

12/03/2026

The Dumbbell Lateral Raise targets your shoulders, especially the Lateral Deltoid, helping you build wider and more defined shoulders.

1️⃣ Starting Position
- Stand upright with a dumbbell in each hand.
- Keep your arms at your sides with a slight bend in the elbows.
- Feet shoulder-width apart and core tight.

2️⃣ Lift the Weights
- Slowly raise the dumbbells out to the sides.
- Lift until your arms are about shoulder height.
- Keep your palms facing down or slightly forward.

3️⃣ Pause at the Top
- Hold for 1 second at shoulder height.
- Focus on squeezing your shoulders, not using momentum.

4️⃣ Lower Slowly
- Lower the dumbbells slowly back to the starting position.
- Control the movement (don’t just drop the weights).

💡 Key Tips

✔ Keep a slight bend in your elbows
✔ Don’t swing your body
✔ Lift with your shoulders, not your traps
✔ Use light to moderate weight for good form

❌ Common Mistakes
- Lifting too heavy and swinging
- Raising above shoulder height
- Shrugging shoulders too much
- Locking the elbows

🔁 Recommended Sets
- 3–4 sets
- 10–15 reps

Why choose C FOUR FITNESS?

✅ Every class is led by certified personal coaches.
✅ Morning & evening sessions available, fits your lifestyle.
✅ Located right here in Ipoh Perak, your local fitness home.

Ready to transform your body & mind?
Choose your class and start today at C FOUR FITNESS!
DM us for more info
Contact: 016-5155980 / 018-3514229
Visit us at C FOUR FITNESS
9 Address: Lot 118563, JIn Dato Lau Pak Khuan, Taman Ipoh,
31400 Ipoh, Perak

09/03/2026

Senior citizen personal training focuses on helping older adults stay strong, mobile, independent, and safe as they age. Programs are usually customized to account for health conditions, joint limitations, and fitness level. 💪👵👴

Key Goals of Senior Personal Training
- Improve balance – reduces fall risk
- Maintain muscle strength – prevents age-related muscle loss
- Increase mobility & flexibility – easier daily movements
- Support heart health – gentle cardiovascular exercise
- Enhance independence – ability to perform daily activities

Why choose C FOUR FITNESS?

✅ Every class is led by certified personal coaches.
✅ Morning & evening sessions available, fits your lifestyle.
✅ Located right here in Ipoh Perak, your local fitness home.

Ready to transform your body & mind?
Choose your class and start today at C FOUR FITNESS!

DM us for more info
Contact: 016-5155980 / 018-3514229
Visit us at C FOUR FITNESS
9 Address: Lot 118563, JIn Dato Lau Pak Khuan, Taman Ipoh,
31400 Ipoh, Perak