What to expect. Fitness & Yoga Classes Overview.

Weight training
In this class we dedicate the 45min training directly to proper lifting technique. We do not try to go crazy weights or go for an explosive workout, instead we learn and teach our bodies how to lift weights safely and correctly. This will help you get better results in long term as you will avoid a lot of injuries and will know how to get the most out of each exercise. Not only that, but all your numbers in the exercises covered will go up! When you can use good technique together with your strength, you will see amazing results. The class is available for beginners as well as advanced trainees.

TRX
TRX Training first became popular because it offered coaches and fitness enthusiasts the opportunity to train movement in such unique ways. It isn’t the standard weight room exercises;these are drills that actually address the way people move and perform.

We can use specific exercises to teach important principles regarding proper lifting technique and integrating the body more efficiently, creating a workout that increases efficiency, reduces the risk of injury, and improves our overall well-being.

Benefits:

• Melt away body fat.
• Improve strength.
• Increase lean muscle mass.

There are some of Asia’s top CrossFit competitors as coaches at camp, so you can rest easy knowing you’ll be guided by an elite crew.

This class is a natural progression from body360. It will help you utilize all of the skills that you have learned in strength and technique class. This is the ultimate workout: functional fitness meets gymnastics meets mobility and agility.

The energy of this class is infectious, and it is addictive. As soon you master one skill you will be eager to add weight, do more reps, or increase speed.

Metcon
Metabolic conditioning simply refers to structured patterns of work and rest periods to elicit a desired response from the body. This desired response is usually to maximize efficiency. This class is a favourite with most of our guests, but be warned, you will be pushed to your limit!. Instead of focusing on pushing/pulling as much weight as possible, we focus on using the best form and minimizing the rest period to exhaust your body and improve endurance. All the exercises in this workout will build your practical strength and our professional trainer will ensure that all exercises are performed correctly to protect you from any possible injuries and maximize your efficiency.

Kettlebells
Kettlebell training teaches two primary foundational skills: 1) how to ensure that you are moving from your hips to spare your lower back and 2) how to lift overhead.

We can use specific exercises to teach important principles in regard to proper lifting technique and integrating the body more efficiently, creating a workout that increases efficiency, reduces the risk of injury, and improves our overall wellbeing.

Benefits:

• Melt away body fat.
• Improve strength.
• Increase lean muscle mass.

Abs
The Abs Classes are a great way to tone the troublesome abdominal region! The class consists of specific moves, sequences, and routines that, when done together, will  give you a great abdominal workout. Because, let's be honest, who doesn't want a 6 pack or a flat stomach?

Benefits:

• A more defined waistline and a flatter stomach.
• Improved self-confidence.
• Helps you get the 6 pack you have always wanted!

Muay Thai
Muay Thai kickboxing makes use of punches, kicks, and elbow and knee strikes, thus using eight "points of contact," as opposed to "two points" (fists) in boxing and "four points" (hands and feet) used in other, more regulated combat sports. This class will not only help you learn a new skill, but you’ll also burn calories and improve your health and fitness. With professional instruction from experts, this is a fun and fast way to get fit!

Although there are professional fighters training at the Muay Thai classes, they are still perfect for complete beginners.

Boxing
We base our Boxing class on the training concepts used by boxers to keep fit. Class plans can vary, but a typical one may involve skipping, hitting pads, hitting punch bags, and an intense ab workout to finish off.

• Boxing is suitable for all levels from beginner to advanced.
• There is no physical hitting of an opponent. It's just a fun, stress-relieving, calorie-burning workout.

Benefits:

• Melt away body fat
• Improve cardio
• Tone muscle
• Learn how to defend yourself
• Relieve stress

HIIT
HIIT is a 45-minute high-intensity interval training (HIIT) workout. The class is designed to strip body fat, improve strength and build lean muscle.

This workout uses barbell, kettlebell, TRX, and body weight exercises to blast all major muscle groups.

HIIT takes cutting-edge training and combines it with good music and coaches who will be with you every step of the way, motivating you to work harder.

HIIT is suitable for all levels from beginner to advanced. The coaches from FitKoh will advise you on what weight to use in each of the exercises to ensure you are working within your own limits. Every exercise performed during the class will be explained in detail by the qualified coaches.

Benefits:

• Melt away body fat.
• Improve strength.
• Increase lean muscle mass.
• HIIT training puts your metabolism into overdrive, which means you’ll burn calories for hours after your workout.

Jungle run
The road through the jungle in Maenam is one of the most beautiful places on Koh Samui. The run takes you through the mountains in the middle of the island. You have two path options, depending on your fitness level. 

Option 1: The first stop is 4 km away at an amazing viewpoint with breathtaking views of Koh Samui and Koh Phangnan. This run/hike can be very challenging because of the steep hills, but it is definitely worth the effort. It really is an amazing experience and really allows you to take in the beauty of Thailand. We will have a FitKoh representative waiting at the finish point to take you the last 2 km to Khun Si Waterfall.

Option 2: The second stop is 6 km away and is only for guests with a high fitness level. You will take a dirt trail that leads to yet another amazing lookout called Khun Si viewpoint. This path leads you through a small jungle village and gives you an insight into the lives of the local people. Once you arrive here you can grab a water and take the short walk down to see Khun Si Waterfall.

→ After visiting the waterfall, you will be driven back to FitKoh.

→ This run is a great opportunity to take advantage of the beauty of this amazing country.

Yoga

• Increased flexibility
• Increased muscle strength and tone
• Improved respiration, energy, and vitality
• Maintaining a balanced metabolism
• Weight reduction
• Cardio and circulatory health
• Improved athletic performance
• Protection from injury

Beach training
Every Saturday the whole gym finishes the week at the beautiful Ban Tai beach for a beach training session. This really is a great opportunity to have some fun with the other FitKoh guests and enjoy the benefits of being on a beautiful tropical island.

We all train hard, finishing with a swim in the crystal clear waters.

Kids Martial Arts
We all know that children can be very tiring due to their high levels of energy and because of this we have made the "kids class" at FitKoh. The "kids class" is a class just for children; it was made to let parents relax for an hour and let their kids run around, do Muay Thai, and get healthy. In this class your kid will get fitter, learn martial arts techniques, make friends with other local kids, and, of course, have fun.

As we mentioned previously – this class creates a moment for parents to simply relax and socialize as much as it is for kids to have fun. There is also a healthy café on-site where you can get tasty coffee, smoothies, and healthy meals. Eat your food and talk with other parents while your kids are getting fit by training in martial arts.