WELCOME TO THE UNDERDOGS ONLINE COACHING PORTAL!


On this page you can find a list of online programs that we offer. Please read through them and contact us if you need any further clarification.

Note: All of our fees are stated in $ (USD) and RM (Ringgit Malaysia)

Functional bodybuilding

(3 times a week)

The functional bodybuilding training programme is designed to help build muscle, maintain aerobic capacity with functional movements and also classic bodybuilding movements. The goal of this programme is to help anyone that is afraid of losing muscle with too much high-intensity training, likewise afraid to look too bulky with too much weight training. This is a great program for those who are also interested in adding complex functional movements into their regiment without getting injured.

The step-by-step progression of the programme will build and balance out your aesthetics and performance. We offer three series of programme in order to build an overall fitness level.

3 series

Aesthetic and Performance

A combination of modern functional movement and classic bodybuilding movements to unify the muscle groups of the body and to make you look good, move well and perform better in all aspects of your life.

Complex and Rehab

Highly skilled movement into step by step progression to help you unlock the skills safely. Rehab movement is looking to help improve the range of motion, stabilize muscles and joints, reduce impingement of joints and prevent injuries.

Core and Conditioning

A strong body starts with a strong core and conditioning. Building supporting muscles is essential to help support the major muscle in the body in order to prevent injuries and also to look good naked. Aerobic capacity is vital to every athlete to maximize their potential, aerobic capacity controls one recovery rate after each set of workout, in a way if you are fitter you recover faster.

Prerequisite strength

Exercise experience:

  • 6 months
  • Able to perform basic exercises such as back squats, push ups, pull ups/assisted pull ups, deadlifts, shoulder press.

Package inclusive of:

  • 3 times a week programming
  • Once a month feedback & QnA session (30 minutes) on Facebook private group
  • Weekly update programme for general program
  • Video analysis (extra USD 10)

Fees:

Functional Bodybuilding – USD$30 / RM 120 a month.
Functional Bodybuilding with Video Analysis – USD$35 / RM 145 a month.

Click here to purchase the program!

Weightlifting Essentials

A weightlifting/Olympic weightlifting focused programme that helps you to improve your body awareness and the fluidity of your lifts.

Prerequisite strength

A basic understanding of a:

  • Snatch
  • Clean & Jerk

Packages

Beginner (USD$30 / RM 120) | With Video Analysis (USD$ 40 / RM 165)

  • 3 times a week programming
  • Weekly update
  • Feedback Q &A session once a month(30minutes) at Facebook private group
  • Video analysis (extra USD 10)

Intermediate (USD$35 / RM 145) | With Video Analysis (USD$45 / RM 190)

  • 5 times a week programming
  • Weekly update
  • Feedback Q &A session once a month(30minutes) at Facebook private group
  • Video analysis (extra USD 10)

Click here to purchase the program!

Home workout series

A 30-minutes programme for those who cannot make it to the gym and still wish to have a good body and move well. Minimal equipment, functional movement and stretching series.

Prerequisites to enrol into the programme

  • Beginner.
  • Small tiny space with basic furniture (chair, table).

Packages

  • USD$20 / RM 90 per month (3 times a week).
  • Feedback Q & A session once a month (30 minutes) in Facebook private group.

Click here to purchase the program!

Movement Essentials (Beginner)

A 4-week programme for beginners who have zero experience in fitness.
Here you will learn how to move and lift properly. Mainly focus on building basic movement patterns, range of motion and aerobic capacity.

Prerequisites to enrol into the programme

  • Beginner
  • Eager to learn

Packages

  • USD$30 / RM 120 (3 times a week)

Click here to purchase the program!

Personal Coaching

  • Tailored programme to one needs.
  • Problem solving.
  • Video analysis (10 videos max).
  • Skype session for training.

Fees

USD$40 / RM 165 per session (minimum of 10 sessions)

Click here to purchase the program!

Gym owner / affiliation

(USD$130 / RM 540 a month per gym, monthly staff training excluded)

  • Tailored programme to every gym level.
  • Provide staff training at initial stage.
  • Provide monthly staff development (additional cost).
  • Weekly gym programme renewal (monthly  subscription).
  • Progression tracking.
  • In house staff training (2 days minimal), RM 1000/250USD/day Malaysia only, (8-10 trainers per course); additional RM 100/25USD per pax.

Click here to purchase the program!

NUTRITION COACHING

An online nutrition coaching that is unlike any other nutrition coaching out there. Here, we focus on changing habits and keeping it as simple as possible. We don’t prescribe short-term diets, meal plans, or “food rules.” Instead, we help you build the lasting skills and habits necessary to look and feel better—for the long term. For life.

As a coaching client, you’ll get a personal coach from our coaching team and, with their support, you’ll learn how to:

Eat better, without dieting or feeling deprived.
Get active, no matter what shape you’re in now.
Ditch the food rules, dropping the fad diets and conflicting advice.
Build fitness into your life, without it taking over.
Achieve, and maintain, your goals, even when life gets busy.

The result? You’ll:

  • Lose the weight/fat you haven’t been able to shed for years.
  • Build physical strength and confidence in your body.
  • Gain mental confidence, no longer hiding your gifts and talents.
  • Let go of food confusion, learn what to do, how to do it.
  • Get off the diet roller coaster once and for all, and never look back.

We do health and fitness in a way that fits your life. (Instead of the other way around.)

We know: Life can get crazy.

Work, children, aging parents, running a household, and all the surprises life can throw at us. It never stops being complicated or busy.

That’s why we do something very different.

We show you how to make health and fitness a part of your life, no matter what else is going on.

Fees – RM 220/60USD per month

Click here to purchase the program!

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