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BEGINNER’S GUIDE
You’re gonna show up twice a week and do this (should take you about 1 hour each session):

DAY 1
A1. Goblet Squat (3sets × 6-10 reps)
A2. DB Bench Press (3sets × 6-10 reps)

B1. Single Arm DB Rows (3sets × 6-10 reps/side)
B2. DB Romanian Deadlift (3sets x 6-10reps)

Cardio - Treadmill Inclined Walk/Jog/Cycle/Swim (30mins, zone 2)

DAY 2
A1. Deadlifts (3sets × 5-8 reps)
A2. DB Shoulder Press (3sets × 6-10 reps)

B1. Lat Pulldowns/Assisted Pullups (3sets × 6-10 reps)
B2. DB Reverse Lunges (3sets x 6-10reps)

Cardio - Treadmill Inclined Walk/Jog/Cycle/Swim (30mins, zone 2)

TIPS:
Supersets: Perform each pair of exercises back to back with minimal rest. If that’s not practical, do them separately.

Warm-up: Do 2-3 warm up sets per exercise, gradually building to your working weight. For example, if your working weight is 10kg:
* Warm-up 1: 5kg × 8-10 reps
* Warm-up 2: 7.5kg × 4-6 reps
* Warm-up 3: 10kg × 1-2 reps, then rest before your first working set

Rest: 1-2 minutes between sets - enough to feel strong going into the next one.

Effort: Work close to failure, stopping 2-3 reps short. Increase the weight if you hit the max number of your rep range. Decrease it if you can’t reach the minimum reps. It’s normal for reps to drop across sets.

Zone 2 cardio: Aim for an intensity where you can speak in short sentences, but couldn’t sing.

👉🏼 Follow for more #fitnesstips #workouttips #fitnessadvice

Come drop in on a strength session with coach @eusebiushan at @fieldassembly ☺️

Whether you’re a total beginner or seasoned lifter, we’re here to help.

Train 1-to-1 for your specific goals, or in a group class - either way, you’re in great hands with any of our friendly Personal Trainers:

@eusebiushan
@stopitkev
@haroldinhobjj
@glen__rockstar
@des.ylx
@joeycai.28
@pandaramic
@gene.lyp

Whether your goal is weight loss, muscle gain, or training for quality of life, coach @eusebiushan understands first-hand the transformative power of fitness through strength training and cardio.

Sustained and consistent efforts over time is the key to lasting change, and it’s a coach’s job to figure out what that looks like for you.This has helped his busy clients see big changes in optimal ways.

He offers one-to-one guidance for both fitness and nutrition, helping many of his clients achieve their goals with tailored approaches designed just for them.

Want to train with our PT coaches? Go to fieldpt.co (link in bio) or drop them a message.

@fieldassembly
@eusebiushan
#livelimitless

⚡️From 25th May, Strength Optimisation will be replaced with a new class: Build⚡️

👇👇👇

Build has a clear, standalone purpose: hypertrophy and physique development.

It can be your main program if building muscle is your priority, or a smart complement alongside Strength, BJJ, Muay Thai, Run, or whatever else you’re training.

📋 The Programme:

Each week is either an Upper Body or Lower Body session, rotating across a four-week cycle designed to hit key muscle groups in a balanced, deliberate way.

Coaches will choose the exercises within a structure that has a clear weekly intent.

What that means in practice: you walk into Build and you know what kind of session it is and what it’s meant to achieve. Less ambiguity and more direction.

😎 What to expect:

More attention to hypertrophy volume and quality. More work on individual weak points. And intelligent scaling for anyone training across multiple disciplines or managing recovery.

If you’re doing BJJ, Muay Thai, or Run Club and want to address gaps in your physique or build a stronger engine without writing your own program, Build is designed to handle that.

We’re excited to have you! See you in class 🙌

A strong engine = better survival when the zombie apocalypse comes

#fitnesstips #conditioning

Will get lost for food

Will get lost for food

Will get lost for food

Will get lost for food

Will get lost for food

Will get lost for food

Sometimes I don’t feel like it… BUT

Wisdom from @realfunwow

I hope yall brushing your teeth
#fitnesstips #fitnessadvice

*Not sponsored by Big Orange

#fitnesstips #cny #nutrition

Now all you gotta do is LOCK IN.

Most people think change requires huge effort.
In reality, all it takes is small effort done long enough.

This is how people actually get fitter, stronger, leaner,
without burning out or restarting every few months.

📌 Save this if you’re ready for a change
👥 Share it with someone who’s overthinking fitness

Simple beats confusing.
Lift weights.
Do your cardio.
Repeat, and watch your strength and fitness climb.

📌 Save this for more fitness advice
👀 Share this with a friend who is confused about fitness

#fitnesstips #workouttips