BFT Nanyang

02/10/2026

PROJECT 100 — WEEK 3 🔥Slow Down to Level Up
5–10 October

Week 3 introduces more control, longer efforts and greater movement awareness.

🦵 MONDAY — STRENGTH LOWER BODY
Tempo repetitions mean moving more slowly and deliberately. This increases time under tension without requiring maximum loads.

🏃 TUESDAY — SUMMIT
Expect longer uninterrupted work periods, fewer exercises and increased targets. Pacing becomes more important as you spend longer on each movement.

💪 WEDNESDAY — PUMP UPPER BODY
Controlled tempo repetitions increase time under tension and make lighter weights feel more challenging.

⚡ THURSDAY — HIIT
Work remains at 35 seconds, but recovery decreases from 75 to 70 seconds. Aim to reproduce a strong effort despite having less time to reset.

🧘 FRIDAY — BALANCED
A controlled session focused on stability, joint control, core strength and muscular endurance.

🚀 SATURDAY — POWER
Expect more coordinated explosive movements. Prioritise movement speed, control and technique over heavier weights.

Train at your own level—quality movement remains the priority.

01/10/2026

💪 MEMBER OF THE MONTH 💪

This award goes to… WILSON! 🏆

Our September Member of the Month and a familiar face in the 8:30PM crew! 🌙

Beyond consistently showing up and putting in the work, Wilson is always ready to lend a hand and help out around the studio. A great example of the community spirit we love at BFT Nanyang. 💙

Congrats, Wilson! 👏🔥

1️⃣ What made you decide to join BFT Nanyang?
I was out of action for quite a while. I used to gym on my own and play sports like bouldering, floorball and netball, but somewhere along the way I lost the motivation to exercise and wasn’t really feeling my best. I was getting more lethargic and felt like my health and fitness had taken a back seat.

As it was my final year with a 3 as my age prefix, I thought it was time to take better care of myself. 😂 So during my birthday month, I decided to get back into regular exercise. Then somehow, the sun, moon and earth aligned and BFT Nanyang opened! I attended my first session on 30 Oct, and the rest is history.

2️⃣ What surprised you most after you started training with us?
How welcoming and structured it was. I really like the use of heart rate to track your effort. It’s like a real-time reminder of whether you’re actually putting in the work. Coming from gymming on my own, I found that quite intriguing. 🩶💚🩵💙💜🧡

3️⃣ What changes have you noticed in yourself since joining?
I have become much more consistent and realised I can dedicate 50 minutes of my day just for myself and my fitness health. It also helps me switch off (the brain) and focus on something else. And thankfully, I’m stronger and fitter now!

4️⃣ What would you tell someone who feels nervous or “not fit enough”?
As an introvert, I can imagine how intimidating it can feel. I was quite reluctant to join group exercises at first too. So, just come and give it a try! The coaches are encouraging and willing to help, and you get to learn new exercises and proper form in a safe environment. Everyone is focused on their own workout, so there is really no pressure. 😊

5️⃣ “I’m glad I joined BFT because…”
…I enjoy working out again. I’m more consistent, stronger and fitter. I have met some really fun peop

27/09/2026

HYROX PROGRESSION 2 🔥

Longer work. Same control.

This week, we’re extending both the running intervals and station work—challenging you to maintain quality movement for longer without chasing maximum intensity.

🏃 4 rounds:
• 5-minute steady run
• 1-minute easy recovery jog

🏋️ 90-second station efforts.

The goal isn’t to start fast—it’s to stay consistent.

Control your breathing. Find your rhythm. Move efficiently. Finish as strongly as you started. 💪

That’s how we build the engine for race day.

Progression2 HybridTraining BuiltDifferent

25/09/2026

🏋️ FORM TALK SERIES WITH COACH DZUL

Today, we’re breaking down the Barbell Hang Pull!

✅ Start with the bar around mid-thigh
✅ Push the hips back into a strong hang position
✅ Drive through the legs and extend the hips
✅ Shrug, then bring the elbows high and out
✅ Keep the bar close throughout the movement

The most common mistake? Pulling with the arms too early!

Remember: LEGS + HIPS FIRST. ARMS FOLLOW.

Start light, practise the timing and ask your coach if you need help refining your technique. 💪

25/09/2026

WEEK 2 🔥 - Building Confidence!
28 September–3 October

Week 2 gives you another opportunity to practise the main movements while gradually increasing the training challenge.

❤️ MONDAY — CARDIO U AEROBIC
The format changes to a 30–60–30–60-second sequence, gradually moving through different heart-rate zones. Build your intensity instead of starting too quickly.

💪 TUESDAY — PUMP UPPER BODY
Expect higher-repetition upper-body work featuring the Bench Press and Bent-Over Row. Focus on smooth and consistent repetitions.

⚡ WEDNESDAY — HIIT
Work increases from 30 to 35 seconds, while recovery decreases from 80 to 75 seconds. Individual repetition, calorie and distance targets are also introduced.

🦵 THURSDAY — STRENGTH LOWER BODY
Develop your Back Squat and Sumo Deadlift technique before heavier progressions arrive later in the block.

🏃 FRIDAY — SUMMIT
Performance targets increase by approximately 10%. Continue working within 80–89% instead of chasing the targets too aggressively.

🔥 SATURDAY — SHRED
A combination of cardio and resistance training designed to improve total-body work capacity.

Sunday - H Y R O X
Progression 3, is set to partly simulate race day with compromised run in between stations. This will provides a benchmark on what to expect on the day!

Choose loads you can control and allow your coach to guide your progression!

21/09/2026

POV: You’re thinking about joining BFT… so we sent a paper plane to look for you. ✈️😂

It flew around the entire gym, disturbed everyone’s workout and finally landed on our Studio Manager…

Just to deliver one very important message:

🔥 3 WEEKS FOR $75 🔥

Honestly, a DM would’ve been easier—but not nearly as dramatic. 🤷‍♂️

Ready for take-off? Message us to get started! 💪

19/09/2026

Matcha after a workout? Say less. 🍵💚

A huge thank you to Glass always Full for bringing their pop-up to our gym this Saturday!

We’re talking legit, genuine matcha—served alongside delicious brownies and cookies for the perfect post-workout treat. 🍪🤎

Great workouts, great treats and even better company. Our members were definitely spoiled this weekend!

18/09/2026

WEEK 1 🔥
21–26 September

A new training block begins! Week 1 is about learning the key movements, understanding your intensity and building a strong foundation.

⚡ MONDAY — HIIT
We begin with 30-second high-intensity efforts followed by 80 seconds of recovery. Use the longer recovery to reset and produce another strong effort.

🦵 TUESDAY — PUMP LOWER BODY
Expect higher repetitions and plenty of lower-body volume. Focus on controlled movement rather than maximum weight.

🏃 WEDNESDAY — SUMMIT
Our aerobic starting point features four-minute efforts with individual targets. Maintain a sustainable pace within the 80–89% heart-rate zone.

💪 THURSDAY — STRENGTH UPPER BODY
Build confidence in our main upper-body lifts: the Barbell Bench Press and Bent-Over Row.

❤️ FRIDAY — CARDIO U
A new format featuring two consecutive 45-second sets on each exercise, with changing heart-rate targets and 15-second transitions.

🚀 SATURDAY — POWER
Learn to produce force quickly while staying controlled. Movement speed and technique come before heavy loading.

Every exercise can be adjusted to your ability, so speak to your coach whenever you need help!

17/09/2026

To our fellow fitness community 💙

We’ve heard the news, and we’re sorry to hear that your gym has closed. We know how much your training routine — and the community around it — can mean.

Whether you’re from Anytime Fitness Nanyang, True Fitness, or another affected gym, our doors at BFT Nanyang are open to you.

Come train with us and enjoy 2 WEEKS FREE. Simply show us proof of your previous gym membership to claim your complimentary trial.

No pressure — just a place to keep moving, meet good people, and continue doing what you love. 💙

And to any coaches affected by the closures, our doors are open to you too. If you’re looking for your next opportunity, we’d love to hear from you.

📲 DM / WhatsApp: 8820 3997
📧 [email protected]

Different gyms. One fitness community.
We’ve got you. 💙

T&Cs apply. Offer available to affected gym members with proof of previous membership.

17/09/2026