TRX Training first became so intriguing because it offered coaches and fitness enthusiasts the opportunity to train movement in such unique ways. It wasn'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 in regards to proper lifting technique and integrating the body more efficiently, to create 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.

Muay Thai kick boxing makes use of punches, kicks, elbows 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 also burn calories and improve health and fitness, with professional instruction from experts, this is a fun and fast way to get fit!

Although we have professional fighters training at our Muay-Thai classes they are still perfect for complete beginners.

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 most guests favorite but be warned, you will be pushed to your limits!. Instead of focusing on pushing/pulling as much weight as possible we instead 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 include practical strength which correlates to real life situations and our professional trainer will ensure that all exercises are performed correctly to protect you from any possible injuries and maximize your efficiency

Kettlebell training teaches two primary foundational skills; the power of moving from the hips to spare the lower back and the ability to lift overhead are two of the more simple yet powerful concepts in Kettlebell training.

We can use specific exercises to teach important principles in regards to proper lifting technique and integrating the body more efficiently, to create 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.

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 2 options on finishing points depending on your fitness level.

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

Option 2: The second stop is 6km 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 we will drive you back to FitKoh.

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

HIIT is a 45-minute high-intensity interval training (HIIT) workout. The class is designed to strip bodyfat, 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 beginners to advanced. Our coaches will advise you on what weight to use in each of the exercises to insure you are working within your own limits. Every exercise used during the class will be explained in detail by our qualified coaches.

Benefits:
– Melt away bodyfat.
– Improve strength.
– Increase lean muscle mass.
– Hiit training puts your metabolism into overdrive which means you burn calories for hours after you workout.

Every Saturday the whole gym finishes off the week down the street 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 then finish off with a swim in the crystal clear waters.