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Train FREE til 2027! DM "OPEN HOUSE!"
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#bftonenorth#01#bringafriendforfree#bringafriendweek#welcomehome#getafterit#eclipse#spmr#speedmonster#activewear
Recent posts
WEEK 8️⃣
WHAT DOES FINISHING STRONG LOOK LIKE?
This week, pay attention to how you handle the work.
Can you lift heavier while keeping the same control? Hold your output more consistently across intervals? Keep your range and technique when you’re tired?
Monday’s heavier sets and Wednesday’s 5RM give you a chance to measure your strength. Take time with your setup, build your loads sensibly and record what you achieve.
Across HIIT, SHRED and Strength Endurance, the challenge is knowing when to push and how to sustain it. Match your effort to the session and find a pace that lets you keep producing quality work.
Carry that same attention into BALANCED, where more complex movements ask you to slow down and show control.
You won’t need a PB in every session to see progress. Look for the reps that feel steadier, the efforts you recover from better and the movements you approach with more confidence.
That’s what you’re taking into the next block. 🩵
WEEK 8️⃣
Finish strong.
Our final week brings together everything we’ve worked on across the block. Here’s what’s coming:
💪 MONDAY • HYPER (UB)
Bench Press and Bent Over Row move to 3 sets of 6. An opportunity to increase your weights while maintaining control and stability.
🔥 TUESDAY • HIIT
Our highest training density of the block, with the shortest recovery between zones. Bring strong efforts and aim to stay consistent across all 3 laps.
🏋️ WEDNESDAY • STRENGTH (LB) + 5RM
Build towards your heaviest technically sound set of 5 on the Sumo Deadlift and Back Squat. Record your results and recognise your progress.
💪 THURSDAY • SHRED (Mixed)
Sustainable cardio meets progressing resistance work. Expect Hip Extensions, Side Lunges and heels-elevated Goblet Squats.
🧘 FRIDAY • BALANCED
Windmills, Hollow Rocks and Half-Kneeling Bottoms Up Presses challenge your mobility, stability and control.
🏋️ SATURDAY • STRENGTH ENDURANCE
110-second sets return with increased reps for our biggest workload of these progressions. Pace yourself and maintain quality through the final set. 🩵
10 Nov 2026
Happy Deepavali from the BFT One-North & Loyang crew! 🪔 Wishing everyone celebrating a lovely day with family, friends and plenty of good food.
Keen to get a session in over the long weekend? We’ve got three morning classes on Monday, 9 November.
💪 8:00am • 9:15am • 10:30am
Book your spot in the BFT app. See you in class! 💙
06 Nov 2026
Come try a class at our new studio at Eclipse. Your first week’s on us. 💪
✅ Try BFT One-North free for 7 days. Nothing to pay to start and no obligation to join.
✅ If you enjoy it and decide to join, pay for January upfront and train free through 31 December 2026. There’s no lock-in, and your next payment won’t be due before 29 January 2027.
📍 BFT One-North at Eclipse, 1 Fusionopolis View, #01-02
DM us “OPEN HOUSE” and we’ll help you pick a time and book your first free class. 😊
Send this to a friend or colleague.
05 Nov 2026
Til 9 November 2026 - there’s still time! 😎 *T&C’s apply.
#bringafriendforfree #bringafriendweek
04 Nov 2026
WEEK 7️⃣ | ONE WEEK TO GO 💙
Seven weeks in. One more to go.
We're approaching the end of the block, and this week brings some of our biggest challenges yet.
Heavier loads in STRENGTH and HYPER. Less recovery in HIIT. Longer efforts in SUMMIT. And our final progressions for CARDIO U and POWER.
Swipe to see what to expect!
WEEK 7️⃣ | THE BREAKDOWN 💙
MON 🫀 CARDIO U (5/5)
Final progression! HR prescriptions change, but the structure stays familiar. Adjust your speed and output deliberately rather than chasing numbers with sudden surges. Stay efficient, especially on the second lap. The goal is the RIGHT effort at the right time.
TUE 🏋️ STRENGTH UB (7/8)
8-6-6-6 reps as we finish our intensification phase. Use the first set to establish technique and working loads, then build heavier across the remaining sets. Maintain upper-back tension on Bench Press and a stable torso on Bent Over Rows. Remember your numbers. Next week, we peak!
WED 🔥 HIIT (7/8)
Work intervals stay the same, but transitions drop to just 20 seconds, with less recovery between zones. Fatigue will accumulate faster. Move quickly between stations, control your breathing and maintain technique. High intensity without wasted movement!
THU 💪 HYPER LB (4/5)
Sumo Deadlifts and Back Squats move to consistent sets of 6, creating room for heavier loading. Keep your bracing and alignment sharp. Step Ups and Split Stance RDLs challenge unilateral control, while Copenhagen Planks progress from knees to feet. More weight, same control.
FRI 🫀 SUMMIT (6/6)
Our final SUMMIT! Work periods increase to 6:30, recovery decreases and targets rise again. Stay within 80–89% HR and settle into a sustainable rhythm. Communicate with your partner and rotate before fatigue takes over. Patience wins this one.
SAT ⚡ POWER (4/4)
Final POWER progression! More working sets to refine our explosive movements. Finish your hip extension before catching the Hang Clean, drive SA KB Swings through the hips and generate force from the ground during pressing movements. Speed and execution matter more than heavier loads.
WEEK 7 WRAP-UP 💯
Heavier weights. Shorter recovery. Longer efforts.
Think about how far you've come s
01 Nov 2026
To our Fit Fam, welcome home!
Been a week since we re-opened our doors and nothing gives us greater pleasure than to see each of your familiar faces back at getting it done with our coaches!
Here’s to making newer memories! 😉💪🏾
And a huge thank you to @jillianseee for capturing these great moments. ☺️
#bftonenorth #welcomehome #getafterit
31 Oct 2026
In case AI, maps or waypoints in modern tech fails you, here’s how to get to our new studio in Eclipse from the MRT station!
You’re welcome. 😉
#bftonenorth #eclipse
28 Oct 2026
WEEK 6️⃣ | TIME TO TURN IT UP 🔥
Six weeks in, and things are getting serious.
We've spent the last five weeks building strength, improving movement quality and developing our aerobic engine. Now it's time to put that work to the test.
🏋️ **STRENGTH** gets heavier as we enter the intensification phase.
💪 **HYPER** brings back our big lower-body lifts, with greater emphasis on loading and stability.
🫀 **CARDIO U** challenges our ability to control intensity under accumulated fatigue.
⛰️ **SUMMIT** pushes us to 6-minute sustained efforts.
🔥 **HIIT** delivers the longest session of the block. Six laps of 35-second efforts. Good luck. 😮💨
And **STRENGTH ENDURANCE** continues progressing with more demanding movements and less working time.
The sessions are getting harder, but that's the point. Everything we've worked on so far should help us handle what's coming.
Heavier weights. Longer efforts. Better control.
Six weeks down. Two to go.
WEEK 6️⃣ | YOUR TRAINING BREAKDOWN
Here's what's coming up this week. 👇
**MONDAY 🏋️ STRENGTH ENDURANCE**
Progression: 2/3
Working sets drop from 110 to 90 seconds, but movements get more demanding.
DB Push Presses, Torsonator Static Lunge Presses and Powerbag Curtsy Squats enter the mix.
Keep moving, but don't sacrifice control for speed.
**TUESDAY 🫀 CARDIO U**
Progression: 5/6
Back to two consecutive 45-second sets with changing HR targets.
The new exercise order increases fatigue, so controlling your intensity matters more than ever.
Find your rhythm and adjust your pace without chasing HR spikes.
**WEDNESDAY 💪 HYPER (LB)**
Progression: 3/5
BB Sumo Deadlifts and Back Squats return with decreasing reps and opportunities to lift heavier.
Step Ups, Split Stance RDLs and Copenhagen Planks challenge stability and control.
Move well before moving heavy.
**THURSDAY ⛰️ SUMMIT**
Progression: 5/6
Six continuous minutes at each movement. Our longest sustained efforts yet.
Start conservatively, settle into your target HR zone and plan your partner rotations.
Consistency beats burning out halfway.
**FRIDAY 🏋️ STRENGTH (UB)**
Progression: 6/8
We're entering the heavy phase! 💪
Rep scheme: 8 → 8 → 6 → 5.
27 Oct 2026
SPMR pop-up at BFT one-north: what a day! 🖤
Thank you for having us, and thank you to everyone who came by to support our small business. Every try-on, size chat and set that went home with you means so much to us!
Huge thanks to @bft_onenorth and the team for the warmest welcome. We had the best time and can’t wait to be back!
Missed us? Shop the full range at spmr.co
One step closer to being faster. ⚡
#SPMR #SpeedMonster #activewear #workout #fitness
24 Oct 2026
WEEK 5️⃣ 💙
Second half. Let's build.
We're past the halfway mark, and things are starting to heat up!
This week, we're increasing the demands across the board. Expect more complex movements, longer working intervals, shorter recovery periods and opportunities to challenge your loads.
POWER introduces more explosive and technical movements, while SUMMIT continues building aerobic endurance with longer efforts and higher targets.
HYPER shifts its focus to upper-body strength and stability, and HIIT turns up the intensity with longer work intervals and less recovery.
BALANCED progresses to more challenging unilateral movements, before we round off the week with our first mixed Strength session of the block.
The work is getting tougher, but that doesn't mean rushing through your reps or chasing heavier weights at every opportunity.
Move well. Train with intent. Trust the progressions.
Five weeks down. Three to go. 💙
WEEK 5️⃣ | YOUR DAILY BREAKDOWN 💙
⚡ MONDAY – POWER (3/4)
Less volume, more explosive intent!
We're progressing to Torsonator Jammers, BB Hang Cleans and Single Arm KB Swings. These movements demand greater speed, coordination and whole-body control.
Focus on generating force quickly while maintaining good technique. If you're not ready for Hang Cleans, stick with Hang Pulls.
🫀 TUESDAY – SUMMIT (4/6)
Longer working intervals, shorter recovery and targets increasing by approximately 3–5%.
Aim to stay in the mid-to-high 80% HR range. Establish a sustainable pace early, work efficiently with your partner and avoid unnecessary spikes in effort.
Build that aerobic engine!
💪 WEDNESDAY – HYPER UB (2/5)
Upper-body strength, stability and control.
BB Bench Press and BB Bent Over Rows return, alongside unilateral movements like SA Arnold Presses and SA Incline Rows.
Focus on controlled reps, trunk stability and maintaining good positioning as fatigue builds.
🔥 THURSDAY – HIIT (5/8)
Working intervals increase to 30 seconds, with less recovery between zones.
The challenge is maintaining high, repeatable outputs across every lap.
Don't empty the tank too early. Recover deliberately and keep your movement quality consistent.
🧘 FRIDAY –
19 Oct 2026
CARB LOADING WITH NO GUILT. ROUND TWO.
We’re back to fuel you over the next two weekends! This time, we’re bringing our pre-order + pick-up to @bft_onenorth for their reopening and making a return to @bft_loyang. Because if there’s ever an appropriate place to justify another slice, surely it’s the gym.
And because we love a good workout (and a good deal), BFT One North & Loyang members get 10% OFF!
🍌 Mini Classic Banana Bread — $9
💪 Mini Choc Protein Banana Bread — $12
🍪 Banana Bread Chocolate Chip Cookies (box of 6) — $11
📍 BFT One North
Eclipse Building, 1 Fusionopolis View, # 01-02
🗓️ Saturday, 24 October 2026
⏰ 8AM onwards
📍 BFT Loyang
933 Upper Changi Rd N, LIV@Changi
🗓️ Saturday, 31 October 2026
⏰ 8AM onwards
PRE-ORDER + PICK-UP ONLY
Run. Lift. Carb Load. Repeat.
See you in the DMs! 🍌💪
19 Oct 2026
We’ve been hard at work, you’ve been patient - we can never thank you enough.
It is now time for all of us to finally rejoice and reunite at a better place we can now call HOME.
Our hearts yearn for each of your presence and it’ll mean so much to us to see you at our Re-Opening Ceremony this coming Saturday 24 October 2026.
#bftonenorth #homecoming #finallyhome
18 Oct 2026
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