Bali

WANNA CHALLENGE?

27 APRIL 2019

Wanna Challenge? For a chance to meet new friends & win exciting prizes! Empire Fit Club Bali has teamed up with Wanna Train, to bring you an exciting workout challenge unlike any other!

OLYMPIC WEIGHTLIFTING

EVERY MON, WED, SAT
10AM

Special Guest Athlete
KETUT ARIANA BANAT
Indonesia Weightlifting Team 77kg Weight Class
Best Snatch: 155kg
Best Clean and Jerk: 190kg
10+ years of weightlifting experience

Achievements:
Gold: Asian Championship 2013
Silver: Asian Championship 2014
#5 in the world: World Championship 2014
#9 in the world: World Championship 2015
Olympic 2016
Gold Medalist: Sea Games 2017

Week 1-2: Weightlifting techniques, where we will focus mainly on techniques and find what we need to work on each athlete.

Week 3-4: Weightlifting Strength, where we will start applying strength elements in the lifts. This will be heaviest weeks of all where the focus is 70/30 Strength/Technique.

Week 5: Deload week. 60/40 Technique/Strength.

Week 6: Testing Week.

This is the basic format, progamming will vary on training where it depends a lot on each athlete’s needs, fitness level and experience.

Recommended level: Intermediate – Advanced.

IDR 300k (1 class drop-in)

Full 6 week programme (18 Classes)

IDR 2,5 mil (Monthly Members Special)

IDR 3,5 mil (Public)

BODYWEIGHT STRENGTH

EVERY TUES & THUR
6.30PM

EVERY SUN
10AM

Looking to master control of your own body weight? Calisthenics is resistance training with your own body weight, designed to improve strength, flexibility, agility, balance, coordination, and aerobic conditioning. Body weight exercises are effective for weight loss, muscle gain, and toning up.

Introducing our 6-week bodyweight program with certified calisthenics coach and athlete, Upay Baradeva – Upay holds multiple titles including Champion of the Calisthenics Freestyle Battle 2018 and Bali International Calisthenics Max Reps 2018.

This program will take your skills to the next level by increasing intensity each week, bringing you results no matter what skill level you are. If you’re looking to dramatically increase your balance and strength come learn from Bali’s best, Upay Baradeva!

IDR 200k (1 day pass, all inclusive)

Free for all monthly members

BOOTCAMP CLASS

EVERY MON – FRI
7AM, 9AM, 5:30PM

EVERY SAT – SUN
9AM

Email: gillian@empirefitclub.com
Whatsapp/ Call: +62 812 3999 8122
Gym: Register at the reception

Our 60-minute, high-intensity bootcamp session is designed to take you beyond what you thought yourself capable. Combining the best elements of resistance training and cardiovascular endurance, each session will enable you to increase your strength and aerobic capacity. These sessions will also focus on fun partner workouts to keep you engaged.

HIT THE OBSTACLES

EVERY SAT
9AM – 10AM

Empire Fit Club Bali  (Obstacle Course)

Monthly members – FREE
Other members / Public – IDR 200k

Email: gillian@empirefitclub.com
Whatsapp/ Call: +62 812 3999 8122
Gym: Register at the reception

We are rolling out a series of obstacle course specific Saturday morning classes so you can be taught the best way to conquer our obstacle course – safely! Expect some elements of HIIT (High-intensity interval training),  incorporated with weights and the obstacle course, so you’d be sure to get that extra sweat 😉 Athletes of all fitness levels are welcome, the workout can be scaled accordingly. STAY TUNED: Prizes to be won for the obstacle challenges!!

STRENGTH CLASS

EVERY MON – FRI
8AM, 4:30PM, 6:30PM

Email: gillian@empirefitclub.com
Whatsapp/ Call: +62 812 3999 8122
Gym: Register at the reception

First Strength Cycle is a 6 weeks strength cycle specifically designed for:

  • Beginners-to-strength programme
  • Improve your mechanic and technique on weight training before you add more weights into your workout
  • Know how to approach strength training properly
  • Increase strength foundation
  • And at the end of the 6th week, find your first 1-rep maximum

The five big lifts you will learn in this cycle is back squat, bench press, deadlift, bent over row and strict press. Athletes can expect increase in lean muscles mass and strength that will lead to PB (Personal Best) in all five lifts!

ZEN & UNWIND YOGA

EVERY THURS
6:30PM – 7:30PM

Empire Fit Club Bali – (Studio Rooftop)

Members / Public – IDR 100k
Limited availability, RSVP to book your slot now:

DM us here @empirefitclub_bali
Email: gillian@empirefitclub.com
Whatsapp/ Call: +62 812 3999 8122
Gym: Register at the reception

Zen and Unwind with us (right by Bali’s famous ricefields!) in a 60-min perfect class to revitalise your body and get it ready for our strength and conditioning classes!

The focus will be on lengthening and stretching in a restorative way. We will work into the connective tissues of the body—the tendons, fascia, and ligaments—with the aim of increasing circulation in the joints and improving flexibility, reducing injuries. The class will include elements of Yin and #Restorative Yoga as well as breathing techniques and relaxation.

VINYASA FLOW

EVERY SAT
8AM – 9AM

Empire Fit Club Bali – (Studio Rooftop)

Members / Public – IDR 100k
Limited availability, RSVP to book your slot now:

DM us here @empirefitclub_bali
Email: gillian@empirefitclub.com
Whatsapp/ Call: +62 812 3999 8122
Gym: Register at the reception

Taught by Ika Dewi, a local Balinese yogi who has been practising for almost 8 years and teaching group & private classes for the last 3 years. For Ika, yoga is much more than just a physical exercise; it has greatly shaped her way of thinking – helping her to feel calmer, more accepting and more in tune with herself.