Strength Training at Absolute Wellness Gym
On 23rd July, We went to Absolute Wellness Gym located in Shah Alam for our Koku Day.
The experience and energy at the gym were welcoming and straightforward. From the moment training began, the environment encouraged presence with a clear intention to learn and build strength with proper guidance.
Here’s what we did:
Warm Up Session
The session opened with:
- Warm-Up Jog
- The group kicked things off with a light jog around the block, led by a coach.
- Team Relay Challenge
We were divided into two teams for a relay-style circuit. Each person completed 10 jumping jacks followed by 1 burpee, then rushed to pick up one of five designated weights and return it before the next teammate began their turn.
XOX / Tic-Tac-Toe Game with a twist.
Still in teams, participants had to complete 10 mountain climbers before running to place a marker on the XO grid.
The warm-up wrapped up with high energy. It was the perfect blend of movement and teamwork for the day.
The Workout
The session transitioned into focused strength and conditioning work. A balance of endurance, power, and form.Â
Workout 1 – 3 Sets
- 12 cal Ski / Row / Bike
- 10 Push-Ups
- 10 Dumbbell Deadlifts
Quick-paced but form-focused, this segment pushed participants to stay efficient while maintaining technique.
Workout 2 – Full-Body Conditioning
- Run / Bike
- Ball Slams & Overhead Squats
- Dumbbell Presses
The second workout combined cardio and upper body strength, challenging coordination and stamina without overwhelming.
Core Finisher – 2 Sets (30s On / 30s Off)
- Leg Raises
- Russian Twists
- Bicycle Crunches
The session ended with a core burnout to wrap up the day.
Conclusion
Even with sore muscles and tired breaths, the session left everyone feeling accomplished. The support from the coaches made the effort worthwhile, reminding us that growth often happens just beyond comfort. Despite the fatigue, the experience was genuinely enjoyable, and the energy remained positive from start to finish.
