The Gym Hong Kong

Don’t miss out on this dynamic MOVE class with ! 💫 This limited-time offering combines mobility exercises, strength training, and flexibility exploration for a well-rounded experience focused on improving joint health and movement awareness.

It’s not your typical static stretching or yoga class - this class will challenge your flexibility in new ways. And while it involves core strength, it’s not just about stability.

Whether you’re a beginner or seasoned mover, this class caters to all levels and abilities. Come discover how you can improve the way your body moves and feels.

Spots are limited, so sign up now to reserve your spot! DM us or email [email protected].

The bird dog exercise is a simple and effective way to strengthen and stabilize your core, hips, and back. By moving your arms and legs while engaging your core for stability, you target multiple muscle groups. This exercise helps improve core strength, hip mobility, and spine stability. It is also a beneficial option for pre- and post-natal training, serving as an alternative to planks.

Stay active on your holiday with our easy-to-follow training programs. Guided by our coaches, we offer two options:

1️⃣ Bodyweight Program: Designed for when you don’t have access to gym equipment.
2️⃣ Dumbbell Program: Ideal if you have minimal equipment available.

Both programs include full-body workouts, conditioning, and mobility exercises. They also come with access to our YouTube channel, which provides video demonstrations and voice-over instructions for all the exercises.

💲Each program is HKD 500, payable via FPS or PayMe. DM or email [email protected] us for details!

MOVE with ! Join Steph for a dynamic MOVE class that focuses on improving joint health and movement awareness.

This dynamic class combines mobility exercises, strength training, and flexibility exploration for a well-rounded experience.

It’s not static stretching, but it will challenge your flexibility. It’s not yoga, but it may incorporate some yoga positions. It’s not stability, but it involves having core strength.

This class caters to all levels and abilities. Come try it for yourself and discover how you can improve the way you move.

📆 Tuesday, 27 Aug 2024 @ 4:15 - 5:15pm
💲 Drop in: $375
📲 DM
💌 Email [email protected]
🤙 Call or Whatsapp +852 2562 2322

Join our 5-week fitness program starting Monday, Aug 12, 2024. Our small group classes will be held 3 days a week, focusing on strength, mobility, and conditioning to help you train smarter and achieve long-term progress. With our sustainable approach, you’ll develop lasting fitness habits and see real results. Don’t miss this opportunity to challenge yourself and take your fitness to the next level. Sign up now and let’s work towards your goals together!

📲 DM
💌 Email [email protected]
🤙 Call or Whatsapp +852 2562 2322

Regularly practicing the pigeon stretch offers many benefits, primarily by enhancing mobility and flexibility in the hips. This stretch also helps release tension in the hip flexors and lower back, which can become tight from prolonged sitting.

Learn some new tricks from Coach Muk! He’s not only a former pro who still crushes it at local competitions, but he’s also a wizard with a kettlebell. Whether you're just starting out or looking to unlock new skills, Muk’s got the knowledge and technique to boost your strength and teach you new challenging exercises. ​​​​​​​​​​​​​​​​​​ 📲 DM
💌 Email [email protected]
🤙 Call or Whatsapp +852 2562 2322

The sled push is a versatile exercise that offers various benefits including:​​​​​​​​​​​​​​​​​​✅ Full-body workout
✅ Calorie burn
✅ Overall conditioning
✅ Improved speed
✅ Functional training
✅ Adaptability to all fitness levels

By adjusting the weight and speed of the sled, you can target different fitness goals and levels of intensity.

The hollow hold exercise targets your entire core, including the obliques, six-pack, and deep stabilizing muscles. This is a great exercise for building core strength and stability, improving posture, and preventing lower back pain. ​​​​​​​​​​​​​​​​​​Lift your arms, legs, and head off the ground to create a banana-like shape with your body. Hold this position for about 20 seconds or longer to feel the burn in your abs.

Try shoulder extension exercises to loosen up your shoulders and improve mobility! All you need is a stick, strap, band, or a long towel.

Box jumps are a lower-body exercise that works your quads, calves, hamstrings, and glutes. You bend into a squat, jump onto a box, and land softly in a squat position before stepping down. They engage your core for balance and stability and can recruit upper-body muscles when you swing your arms for momentum.

Mobility is essential. The Jefferson Curl is a movement that strengthens and lengthens the posterior chain, spine, supporting tissues, muscles, and hamstrings.​​​​​​​​​​​​​​​​​​Save this, try it, and tell us your thoughts.

“Muk has prepared me for life! After his training and lifestyle coaching, I’m killing it, both on and off the field at the University of Miami” - Benny The Beast​​​​​​​​​​​​​​​​​​Train with one of our coaches 💪
📲 DM
💌 Email [email protected]
🤙 Call or Whatsapp +852 2562 2322

Incorporate seated good mornings to your exercise routine, a full-body exercise that targets your glutes, hamstrings, upper back, core, and posterior chain. ​​​​​​​​​​​​​​​​​​Save this, try it, and let us know if you have any questions.

Here are 5 reasons why we like to incorporate dead hangs into our exercise routines:​​​​​​​​​​​​​​​​​​💪 Enhances Muscle Strength and Endurance: Engages and fortifies a wide array of muscle groups, providing comprehensive benefits.

✊ Boosts Grip Strength: Consistently practicing dead hangs will progressively improve the strength of your grip.

🦴 Spinal Decompression: Offers a natural stretch that helps relieve pressure on the spine, promoting better spinal health.

🙆‍♀️ Supports Shoulder Health: Helps improve the mobility and overall health of your shoulders.

Our coaches support smart training and sustainable habits for long-term progress. Our personalized programs include a mix of high and low-intensity exercises for lasting results.​​​​​​​​​​​​​​​​​​📲 DM
💌 Email [email protected]
🤙 Call or Whatsapp +852 2562 2322

6 benefits of hill training :​​​​​​​​​💪 Improves muscle strength​​​​​​​​​🚀 Increases speed
🤸‍♀️ Reduces injury risk
🧠 Builds mental stamina
🏃‍♀️ Diversifies training routine
📈 Enhances overall performance

Coach Jen, has 12+ years of experience in the health & fitness industry. She holds a degree in Sports and Exercise Science from HKU, represented Hong Kong in women’s rugby, and competes in Bikini Fitness competitions. As a lululemon Legacy Ambassador, Jen emphasizes a holistic approach to fitness, focusing on movement, nutrition, recovery, and mental wellbeing for a healthy lifestyle. She values balance and consistency as the main keys to success, working with diverse clients and holding certification in pre and post-natal training.​​​​​​​​​​​​​​​​​​Train with Jen!
📲 DM
💌 Email [email protected]
🤙 Call or Whatsapp +852 2562 2322

“My experience at has been incredible. For the first time, I am exercising consistently and I truly enjoy the workouts. Our coach does an outstanding job of making training sessions fun and engaging. I am always excited to focus on my health and have the added benefit of being able to work out with my wife and get fit together. There is wonderful sense of community at The Gym where everyone is friendly and makes you feel like you belong from day one. Since joining The Gym I’ve seen an improvement in my daily life, I’ve gained muscle, gotten stronger and feel better overall. The Gym has given me a sense of community, a way to relieve stress, and meet some great people! When I leave a The Gym session I feel amazing! I have more focus and sleep better.” - Mo

Here’s a reminder to work that core. You can plank us later.

We prioritize strength, mobility, and conditioning in our training. Our main goal is for clients to develop sustainable habits that foster long-term progress. More importantly, we want them to enjoy their fitness journey. Share in the comments below what motivates your training goals and why. ​👇

Save these 4 tips on doing a Seated Cable Row:​​​​​​​​​1️⃣ Keep your back straight and torso still.​​​​​​​​​2️⃣ Don't let your shoulders hunch.
3️⃣ Use the back muscles to move the weight - do not lean forward and use momentum to swing the weight back.
4️⃣ Pausing and squeezing at the top of the movement for a 1-2 count will increase intensity and results.

Muk has over 15+ years of experience in the health and fitness industry, specializing in understanding the human body. With 3 University Degrees, he is dedicated to enhancing his knowledge of the body's physiological and mental processes to help his clients and prioritizes a health-centric approach. Muk competed as a Professional Kettlebell Sport Athlete for 10 years, winning the Silver Medal at the European Championships in Belgorod, Russia in 2012. His client base ranges from elderly and pre/post-natal populations to professional athletes. Muk is recognized for his expertise and has conducted seminars and fitness expos across Asia, Europe, and the Middle East.​​​​​​​​​​​​​​​​​​Train with Muk!
📲 DM
💌 Email [email protected]
🤙 Call or Whatsapp +852 2562 2322

Take advantage of the benefits of incline pullovers:​​​​​​​​​1️⃣ Enhances flexibility and mobility: allows for deeper muscle stretches.​​​​​​​​​2️⃣ Strengthens the core and improves posture: engages multiple muscle groups for better core stability.
3️⃣ Targets upper body for muscle gains: works the chest, back, and arms to build strength and muscle.

🚨🤰 Calling all expecting mamas! Safely build strength with our certified pre and post-natal trainers. To join our weekly prenatal strength classes, please DM or join our Whatsapp group for more information.​​​​​​​​​https://chat.whatsapp.com/CUzgyGyPvBn8daOuqqrm9l

“I have trained with Coach Lee for nearly four years, through various stages of my body including pre-baby, post-natal, and now during my second pregnancy. Surprisingly, I felt the strongest about 18 months post-natal, just before becoming pregnant again. ​​​​​​​​​​​​​​​​​​Lee has always created customized programs based on my goals — mainly developing strength. Through his guidance, I have learned the significance of smart training and forming lasting lifestyle habits.” - Nicole

To improve push-ups and engage deeper muscle groups, use parallettes for an increased range of motion. ​​​​​​​​​​​​​​​​​​Get personalized coaching by contacting us via DM or email at [email protected].

“My goal was to become stronger and to lift heavier. I am much stronger and fitter than ever before.” - Sarah

Grab a resistance band and a buddy, and run! 🏃‍♀️🏃‍♀️