Fitness Programme
Fitness programmes | Download PDF

At Chuan Spa, our experienced personal trainers design tailor-made fitness programmes to help improve your overall fitness while ensuring safety during exercise. A systematic fitness programme comprises several components, namely the type of exercise, intensity (e.g. weight or percentage of maximum heart rate) and time (e.g. number of repetition or duration of exercise). These components are essential in theelopment of a suitable fitness programme for people of all ages and different physical conditions. Our personal trainers have designed some sample fitness programmes based on different targets to suit various fitness needs. Here, you may download and print the appropriate sample exercise programmes for your next workout.

General Fitness | Download PDF - Novice OR Intermediate

This programme includes both weight training exercise and cardio-exercise. It is suitable for people who want to stay in shape and improve their overall fitness level. For weight training exercise, 2 sets of around 12 repetitions at a reasonable weight are recommended. Combine this with cardio exercise, such as riding an exercise bike or working out with an elliptical machine, 1 to 2 times a week.

Muscle Building | Download PDF

Specially designed for people who have an interest in muscle building, this programme includes mainly weight training exercises, among which 4 to 5 sets of around 8 repetitions should be performed. Focus on the positive and negative movements of each repetition. Gradually increase the intensity of the exercises to force the targeted muscles to work. Otherwise the muscles will become programmed accustomed to the same weight and will not experience gains.

Endurance | Download PDF

The aim of this programme is to improve the endurance of muscles. In this programme, emphasis is on the large number of repetitions (more than 12) per set of exercise. Remember to ensure proper postures are maintained and the right techniques are used especially when the muscle starts to strain during the last few repetitions.

Slimming | Download PDF

Focusing on toning the body especially the abs and gluteus, this programme is designed for people who want to lose weight and shape up their bodies. Besides weight training exercise, this programme also includes 30 minutes or longer of cardio-exercise.


Before and after workout, you are recommended to do stretching and cardio-exercise of mild intensity for 5 to 10 minutes. This will prevent you from pulling your muscles or injuring yourself. If you need more help or would like to have a personally customized exercise programme, please contact our personal trainers.