VOTED GYM OF THE YEAR 2021 IN VIETNAM by Fitness Best Asia

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TRAIN WITH

PURPOSE

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TRAIN WITH PURPOSE

We train using a scientific 12-week plan focused on strength and conditioning classes to build performance.

We change the WEIGHT, REP COUNT, TIME AND TEMPO in order to introduce new stimuli, so your body continues to adapt and grow.

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Strength

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Conditioning

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Hybrid

12 - WEEK PROGRAMMING

Phase I

4 week

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STRENGTH

LEAN MUSCLE GROWTH (HYPERTROPHY)

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CONDITIONING

AEROBIC BASE TRAINING

Phase II

4 week

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STRENGTH

MAXIMAL STRENGTH

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CONDITIONING

AEROBIC EFFICIENCY TRAINING

Phase III

4 week

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STRENGTH

ATHLETIC POWER

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CONDITIONING

HIIT / ANAEROBIC ENDURANCE

PHASE I

Hypertrophy and Aerobic Base Training

Build more lean muscle in less time. Target antagonist muscle groups to optimize work-time for muscle gain and muscle endurance. Expect high rep strength sets to get the ultimate pump and develop the dream lean physique.

Go the distance in this 50-minute sweat inducing cardiovascular endurance session. You will combine short intervals of high intensity work followed by longer intervals of lower intensity work. Make no mistake, there is no chance of slowing down. Hustle coaches and teammates will be there to make sure you never stop the Hustle until the very last second.

Forget about the timer as you work through 6 compound lifts to take your muscle gains to the next level. Improve technique and progressively load heavier weight. Every 4 weeks the designated reps, sets and tempo will change as we move through Hypertrophy, Strength and Power phases. This is a Hustle favourite.

A Hustle classic that will get your heart rate going for the entire class. Maintain your aerobic base during this sweat inducing session that includes a mix of functional and cardio movements. Build up your foundation in preparation for the next phase. CIRCUIT

If you're looking to improve muscle endurance, get the heart rate up, build lean and powerful tissue, then this class is for you. This style of workout consists of a superset of similar motions executed one right after the other. The purpose of each Super Set will change every 4 weeks, as we move through Hypertrophy, Strength and Power phases.

Earn your Saturday brunch. Combine strength and cardio sets as you leave everything you have on the floor. This class is designed exclusively for Phase I, as you work towards improving your aerobic conditioning and muscle endurance. The result, the ultimate lean physique.

Tackle this one with a partner. Swap between strength and cardio exercises in this AMRAP style class. Give 100% in your cardio zone as your partner completes the designated strength reps, then SWAP. A focus on lean muscle development and cardiovascular endurance to keep your heart rate pumping the entire class.

PHASE II

STRENGTH AND AEROBIC EFFICIENCY

Welcome to the most complete strength class you've ever done. Increase the load and improve technique on your main lifts while getting the chance to work on ancillary muscle groups to improve your performance. In Phase II we focus on maximising your strength by increasing the weight, reducing the rep ranges, and increasing the number of sets. In addition to your main lifts, this class will help strengthen your glutes, core, hamstrings, back, and shoulders, among others to improve your performance.

TABATA is not for the faint of heart. This 50-minute cardio crusher will put your cardio endurance to the test. Combining bodyweight, resistance training and cardio to push your body to new limits. Before you can catch your breath, the clock is starting again. Strengthen your mind as you push yourself like never before. TABATA

Forget about the timer as you work through 6 compound lifts to take your muscle gains to the next level. Improve technique and progressively load heavier weight. Every 4 weeks the designated reps, sets and tempo will change as we move through Hypertrophy, Strength and Power phases. This is a Hustle favourite.

Simply put, VO2 max is the maximum amount of oxygen the body can utilize during exercise. An enhanced version of interval training, VO2 max training involves completing a number of brief intervals close to VO2 max interspersed with recovery periods at lower intensities. This class is physically demanding, as it involves exercising for short intervals of maximum intensity where the anaerobic system is pushed to its limit by reaching the lactate threshold. These intervals are combined with longer, lower-intensity intervals where you can recover by using the aerobic system. If you are looking to improve your cardiovascular endurance, this class is for you.

Teach your body to recruit more motor units in this epic strength training session. MOTOR UNIT incorporates isometric holds to help your muscles fire appropriately. Expect a full body workout that will challenge every muscle fibre like never before. UNIT

Alternate between high energy cardio zones and slow and controlled strength zones to get the ulimate hybrid workout. Each zone is either designed to optimize fat burn or build total body strength. You better bring your A-game in this epic weekend session.

Work through the recommended sets, reps and tempo in the strength zone, while giving 100% all out effort in the time-based metabolic conditioning zone. Both rep based and time based, this hybrid class combines the best of both worlds for optimal performance.

PHASE III

Power and Anaberobic Training

Combine power and strength movements to get the ultimate lean athletic physique. In this class, we provide advanced explosive variations for those Hustlers' looking to Level Up, as well as regressions for those looking to continue developing their strength foundation. Let's kick the week into gear in this Monday strength class.

Expect to move! This cardio circuit combines resistance training with anaerobic endurance. Expect a cardio blast after every station to get your heart rate up. This class is not for the faint of heart.

Forget about the timer as you work through 6 compound lifts to take your muscle gains to the next level. Improve technique and progressively load heavier weight. Every 4 weeks the designated reps, sets and tempo will change as we move through Hypertrophy, Strength and Power phases. This is a Hustle favourite.

Move through the outer anaerobic zone and the inner aerobic zone in this 50-minute cardio thriller. The outer zone consists of an interval style EMOM (every minute on the minute) structure that will see you pushing yourself to the limit. The inner zone will have you doing back to back exercises for 4 minutes as you work on your aerobic endurance.

Teach your body to recruit more motor units in this epic strength training session. In Phase III, MOTOR UNIT incorporates banded explosive work to help your muscles fire appropriately and recruit more motor units. Expect a full body workout that will challenge every muscle fibre like never before.

This bootcamp style class will have you building up strength and stamina. It's a workout for your body, and your mind. When you hear the whistle, its time to give 100%.

Grind your way through the recommended sets and reps in the strength zone, while pushing your limits in the time based HIIT zone. Both rep based and time based, this hybrid class combines the best of both worlds for optimal performance.

ARE YOU READY TO

HUSTLE

HUSTLE COACHES

There will always be 1-2 personal trainers coaching Hustle group classes. Our certified trainers are there to support, correct and motivate you. Think of it as personal training, but in a group environment! Get to know them, they are fountains of information and are here to help.

HUSTLE TECHNOLOGY

Grab your body composition scan before class, and follow along to each structure and exercise with our in-class screen tech. We also use MindBody booking software so you can easily book and cancel classes on your smartphone.

WHAT THEY SAY ABOUT US

Amazing workout to burn energy with fantastic coach and music. Highly recommend it to anyone who wants to get real work out and release stress

-Nguyen V.

Great staff and trainers, offering a great variety in workouts every session. Fantastic facilities as well and all around great community.

-Keigan P.

Clean facilities, attentive and enthusiastic trainers, top-notch equipment. Definitely high-quality gym experience with the motivation and energy of doing it with a groups.

-Jeremy L.

If you’re looking for a fun & high energy workout, Hustle is the place to go! The atmosphere is 10/10 & the trainers are very knowledgeable, helpful & encouraging (good looking too)! Every workout is different so you can never get bored of the same routine!

-Tenaya S.

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