FizFit & Kettlebell Programs | Crazy Monkey Defense Malaysia

Wear comfortable exercise clothing

• Tee-shirt, training shorts recommended
• Bring a face towel and drink of water
• No phones during class times
• No food or drinks in the training area
• Shoes are not required unless you require them then please wear only indoor shoes
• Showers, toilets and changing rooms on site
• Free parking for members
• Check out your workout pictures on our Instagram and Facebook

Class Times: Mondays to Saturdays

• Free trial class available.
• Group classes are instructor led.
• We provide Mixed Level classes and Advanced Level members only classes
• Every workout is different. Some classes use fitness toys while others rely on body weight resistance
• FizFit subscriptions include Kettlebell classes
• Personal Training (1-to-1) is available outside group class times
• No classes on Fridays, Sundays and Public Holidays

What is FizFit?

• It is an exercise program to progressively improve your cardio and strength using your bodyweight as resistance.
• A series of instructor led exercises are taught over time to increase strength, joint mobility, cardio and to manage your weight.
• Workouts are fun and playful
• We don’t care what you look like, what you wear only if you are focused on becoming healthier, stronger and better
• Supportive, friendly training environment
• The name comes from the play on the words “physical” and “fitness” and was started by Vince Choo in 2006

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Kettlebell Classes: Monday to Thursday

Beginners: Mondays and Wednesdays 7pm
• Learn the basic lifts: Kettlebell swing, clean and rack, supplementary exercise drills

Intermediate: Tuesday and Thursdays 7pm
• Learn overhead lifts like Press, Push Press, Jerk, Snatch and Turkish Get Up
• 15 Beginner classes minimum required to join the Intermediate class

Advanced: Tuesday and Thursdays 6pm
• Passing the Intermediate Class Physical Test required to join the Advanced class
• Double kettlebells, Juggling and other unusual kettlebell techniques for strength and conditioning

We provide kettlebells at the gym for your use

Trainers

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Kettlebells: Low Tech High Performance

Kettlebells are old school weight lifting tools that were used as counter weights for weighing crops. The Russian military requires all candidates to pass a physical fitness test that includes lifting a 24kg kettlebell overhead 50 times each hand because they recognised the physical and mental strength it builds

Kettlebell classes are included as part of your FizFit monthly subscription.

Milestones
• Vince Choo was the first group to introduce kettlebell training to Malaysia in 2007
• Vince Choo and gym members were the first group to be certified as kettlebell trainers in Malaysia in 2008 by Steve Cotter

Benefits of kettlebell training
• In addition to an overall stronger body working on over 300 kettlebell techniques will tremendously improve your grip strength, core, lower body strength, tone and define your physique
• Improve your back strength and your posture
• Insane levels of cardio capacity without any treadmill running or bicycle spinning
• More flexibility and suppleness
• Kettlebells are standard sizes and are colour coded according to their weight. The lightest we use is 8kg and we provide kettlebells in 2kg increments to 32kg.
• You will learn correct and safe lifting techniques. How far you go depends on your fitness goals.
• While this may sound scary you will be baby-stepped at your own pace towards a stronger, fitter you
• No, you will not become bulky or big muscled sized

• Important: All types of weight lifting is not recommended for people with heart disease, joint injuries, muscle damage and pregnant women.