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Overview of BADASS Fitness App

​Find out my feature programs:-

In training - Consistency is the key to your fitness goal! This is the most important component when working towards accomplishing goals, in or out of the gym. Change in habits and behaviors is the long-term solution to develop consistency for achieving safe and lasting results.

BADASS Fitness app helps you to kickstart your fitness journey and maintain a healthy lifestyle.

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WHAT IS LIBRARY?

LIBRARY  is a free feature for ALL users. This workout library contains hundreds of workouts with "timer" and "rep-count" for you to choose your preferred style, and exercise during the day. 

How does LIBRARY  work?

 

All the exercises have been categorized into 6 categories as below.

  • Cardio

  • Abs

  • Chest & Triceps

  • Back & Biceps

  • Legs & Glutes

  • Shoulders

 

 

Once you select a category, you will be able to see an exercise list with the name and the instruction, choose the exercise that you want to practice.

 

Each exercise comes with a "timer" - in seconds and "rep-count" setting, choose only 1 style, then click "Start".

After you finished the exercise, you will see

*to be completed.* 

 
 

WHAT IS BEGINNER ?

BEGINNER  is a 4-week of Medium Intensity home-based workout program. This program is designed for beginners with little or no basic exercise foundation

This program is definitely a great workout for you to kickstart your fitness journey!

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How does BEGINNER  work?

 

In week 1 & 2, you will have 3 workouts per week - 6 workouts in total. These workouts available includes:-

  • Total Body

  • Upper Body

  • Lower Body

  • Core

Then it will increase to 4 workouts per week in week 3 & 4. These workouts available includes:-​

  • Chest & Triceps

  • Back & Biceps

  • Legs & Glutes

  • Shoulders

This program is designed with 2 different training methods - AMRAP and Circuit Training. The training methods will be switched every 2 weeks to avoid muscle adaption and keep you motivated for the workout! It takes approximately 30 minutes to complete each workout, but you can always take a longer rest if your body needs to. 

Each workout of BEGINNER  includes:

✔️Warm-Up - Each warm-up comes with 2 levels of intensity based on your activity level. Always start with level 1 if you're new to fitness.

✔️Workout - For week 1 and week 2, there's only 1 level of intensity in the workout. Do it at your own pace with proper form. To increase the intensity, you can speed up your exercises or carry a water bottle, etc. Then you will find 3 levels of intensity in week 3 and week 4. 

 

Notes:-

  • Exercises that are performed with alternating side, one (1) rep is right side+left side.

For example - 10 reps of BACK LUNGES = right leg+left leg is one (1) rep, then repeat 10 times.​​

  • Exercises that are performed with a single side (don't worry, you will see the description mentioning right side or left side during the workout), each side counts as one (1) rep.

For example - 10 reps of SINGLE LEG JUMP HOP - LEFT LEG = perform the exercise for ten (10) reps only on the left leg.

What equipment do I need to prepare for BEGINNER 

  • A pair of water bottles (can be replaced by light-weighted dumbbells)

  • Chair

  • Yoga mat (optional)

After finish this program, you can either replay this program at a different level or progress to BADASS program!

click here to learn how to use the Programme Management

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WHAT IS BADASS ?
 

BADASS  is a 12-week of Medium to High-Intensity home-based workout program. Whether you are a pure beginner or advanced, this program will help you to build overall strength, gain lean muscles, and maximize your results.

Each week there are 4 resistance workouts - Chest & Tricep, Back & Biceps, Legs & Glutes, and Shoulders. If you are surprised that there's no Abs in this program, that's because the abs training is already included in each workout. 

 

This program is designed with 3 different training methods - Circuit Training, Ladder Set, and High-Intensity Weight Training. The training methods will be switched every 2 weeks to avoid muscle adaption and keep you motivated for the workout! It takes approximately 40 minutes to complete each workout. 

 

 

Each workout of BADASS  includes:

✔️Warm-Up - Each warm-up comes with 2 levels of intensity based on your activity level. Always start with level 1 if you are just starting this program 

✔️Workout - Comes with 3 levels of intensity based on the training method. You can choose the intensity based on your comfort level. There are 3 levels of intensity in High-Intensity Weight Training; 2 levels of intensity in Ladder Set; and 1 level of intensity in Circuit Training. Choose them wisely!

✔️Challenge (optional ) - Try this if you are up for the challenge. It is a short burst of exercises that will push your limit. You can always "skip" the challenge if you're tired from the workout. 

Notes:-

  • Exercises that are performed with alternating side, one (1) rep is right side+left side.

For example - 10 reps of BACK LUNGES = right leg+left leg is one (1) rep, then repeat 10 times.​​

  • Exercises that are performed with a single side (don't worry, you will see the description mentioning right side or left side during the workout), each side counts as one (1) rep.

For example - 10 reps of SINGLE LEG JUMP HOP - LEFT LEG = perform the exercise for ten (10) reps only on the left leg.

What equipment do I need to prepare for BADASS 

  • Light-weighted dumbbells

  • Resistance bands

  • Chair

  • Door with handle (week 7 onwards)

  • Yoga mat (optional)

You will find the exercises are getting harder as you progress through this program. If you cannot follow, you can always stay in your current week by Program Management

Click here to learn how to use the Programme Management

 
 

WHAT IS HEHG ?
 

HEHG stands for Healthy Eating Habit Guidelines. It is a 20 days challenge to improve your current eating habit. We encourage you to create your own healthy eating habits in your own style. There is no unrealistic meal plan or diet plan but just a healthier eating selection.

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In this 20 days program, you will learn steps to improve your daily eating style and turn it into a consistently healthy eating habit. 

 

 

Why I don't offer a diet plan?

People from different cultural backgrounds eat different foods. The ingredients,

methods of preparation, preservation techniques, and types of food eaten at

different meals vary among cultures. Some people might have allergic to certain

food and other don't. I understand that meal-plan doesn't work for everybody.

Therefore, I've created this HEHG to help people to improve their eating habits

with their own style.

 

How do HEHG  works?

1.  There are a total 4 cycles in this program - 5 days in each cycle and a total of 20 days in

4 cycles.

2. Select the challenges in each cycle that you want to take with 2 challenges. During the cycle started, you will check into the HEHG  and "tick" the challenges to complete the day. Continue this action for 5 days until your next cycle.

​3. In your next cycle, select another 2 challenges. So now your cycle will be included your current challenges and also the previous challenges. Check into the HEHG  and "tick" the challenges to complete the day, continue this action for 5 days until your next cycle.

4. At the end of the cycle, you should have not more than 8 challenges in 4 cycles. After that, you can either take a short break or restart this 20-days with different challenges!