Total Sessions: 0
Next Coaching Day: Monday 5th May
Show / hide Coaching Day session bookings
Show / hide Coaching Day explanation - please read at fully at least once before a Coaching Day
Coaching Day sessions can be booked as normal on Coaching Days - usually the first Monday of the month.
These sessions run around normal Session times. Please book in for a start time and be there a few minute before ready to go, otherwise we can't guarantee getting your assessment done.
Coaching Day sessions are made up of;
Before each Coaching Day session, please make sure you have;
We also ask that you fully watch the following video before your first Coaching Day. If you haven't we won't be able to do your assessment as it will end up taking longer and run into the next person's time.
Show / hide session session overview
| Day | Session name | Basic overview | Score |
|---|---|---|---|
| Monday | Maximum May-hem | A Fitness Race style workout - maximum rounds of 10 cardio and resistance exercises - increasing numbers weekly | Total rounds (25 mins) |
| Tuesday | Go with the flow | 3 rounds of 10 exercises for 60 seconds each | Squat steps (60s) |
| Wednesday | Devil's in the detail | 3 rounds of 5 exercises back to back with a single dumbbell | Devil's press (2 mins) |
| Thursday | The May-Trix | A matrix workout of four upper and lower body exercises - working upper - lower and full range of motion | Bench press |
| Friday | Hands Down - RISE Up | 3 workouts featuring mobility and bodyweight strength as the focus | Handstands |
| Saturday | Suns out guns out | A full body workout of 5 groups of 3 exercises done for 2 rounds | Bent over rows |
Show / hide today’s Group PT session description and video
Saturday – Suns out guns out
Sand bag lunges
Walkout press ups
Wall sits
Single leg hip thrusts left
Single leg hip thrusts right
Burpee med ball slams
Flutter kicks
Dumbbell bent over rows
Banded abductors
Tricep push downs
Russian twist
Alternating biceps curls
Dumbbell sumo squats
Lat pull downs
Dumbbell shoulder press
Show / hide all Group PT Session descriptions and videos
Monday – Maximum May-hem
Dumbbell thrusters
Walkouts
Renegade rows
Burpees
Dips
Kettlebell deadlift
Press ups
Goblet squat
Sit ups
Overhead alternate lunges
Tuesday – Go with the flow
Plank jacks
Walkouts
Alternate forward lunge
Alternate reverse lunge
Squat steps
Squat pulse
Press ups
Scissor kicks
Leg extension around dumbbell
Butterfly sit ups
Wednesday – Devil's in the detail
Squat and press
Bridge press
Snatch
Deadlift / row
Devil's press
Thursday – The May-Trix
Bicep curls
Banded squat
Lateral raises
Bench press
Friday – Hands Down - RISE Up
5 Squats - Forward fold
5 Press up - Down dog
6 Side lunges
6s Wide squat hold
6 TRX rows
1 Handstand
10 Press ups
10 Dish rocks
10 Leg raises
10-15 Leg extensions
15-30s Press up hold
30s Side split hold
Saturday – Suns out guns out
Sand bag lunges
Walkout press ups
Wall sits
Single leg hip thrusts left
Single leg hip thrusts right
Burpee med ball slams
Flutter kicks
Dumbbell bent over rows
Banded abductors
Tricep push downs
Russian twist
Alternating biceps curls
Dumbbell sumo squats
Lat pull downs
Dumbbell shoulder press
Show / hide calendar
Mon
Tue
Wed
Thu
Fri
Sat
Sun
M
T
W
T
F
S
S
4
8:00 AM - Coaching Day Assessment
8:06 AM - Coaching Day Assessment
8:12 AM - Coaching Day Assessment
11
18
25
1
Mon
Tue
Wed
Thu
Fri
Sat
Sun
M
T
W
T
F
S
S
4
8:00 AM - Coaching Day Assessment
8:06 AM - Coaching Day Assessment
8:12 AM - Coaching Day Assessment
11
18
25
1
Show / hide GPT:Home
If you can't make your target number of Group PT Sessions at the club, then please do one of the GPT:Home sessions below or something else of your choice and click this button to confirm.
Remember, exercise is defined as "activity requiring physical effort, carried out to sustain or improve health and fitness". That's what it say in the Oxford English Dictionary. So that's what it is. There's no mention of duration, intensity, volume or frequency that has to be there for it to class as exercise. So, it is something we can do three times a week, irrespective of other commitments, injury and illness, even if we can't do three Group PT Sessions.
We want to know when people aren't getting their 3 workouts per week in so we can lend a hand quickly when people are dropping off!
This contact form is available only for logged in users.
Custom workout builder
Previous Sessions
See www.myrise.co.uk/home-workouts
Make your own Session
Four six minute rounds
Pick four lots of two exercises (example below). Warm up. Pick your timings for each minute from the music below. Alternate between each pair of exercises during each round. Eg: Press Ups - Squats - Press Ups - Squats, etc.
30-30
Download
40-20
Download
45-15
Download
50-10
DownloadAccumulator
Pick six exercises. Warm up. Do 30 seconds of exercise one. Rest for 30. 30 seconds each of exercise one and two. Rest for 30. 30 seconds each of exercises one, two and three. And so on until you're doing all six exercises. 90 seconds rest.
Repeat or do the same with six other exercises for Accumulator 1-6 1-6. Reverse the order then drop off an exercise in turn for 1-6 6-1. Ie: Do all six. Then six through to two. Six through to three, etc.
1-6 1-6
Download1-6 6-1
DownloadSuggested exercises
Upper
Press ups
Wide press ups
Narrow press ups
Diamond press ups
Spiderman press ups
Plyometric press ups
Clap press ups
Dips on the floor
Dips on a chair
Lower
Squats
Static lunges
Alternate lunges
Walking lunges
Side lunges
Jump squats
Jump lunges
Single leg squat
Hip bridge
Single leg hip bridge
Core
Plank
Side plank
Plank raises
Plank scissors
Hip drops
Leg lifts
Crunches
Sit ups
Full body
Burpees
Mountain climbers
Moguls
Pre-recorded workouts
See this month’s Sessions under ‘Show / hide Group PT Session descriptions and videos’ drop downs (above)
This contact form is available only for logged in users.
Show / hide Holiday support system
Remember, your membership covers 12 four week programmes per year, so you get four free weeks which you can use to cover holidays if you like.
And we give you extra support while you are away to make sure the good work isn't undone too much and we get you back to it ASAP on your return.
Please let us know when you're going on holiday by entering the dates below (no more than a month before you leave):
Show / hide Coaching Call request
This contact form is available only for logged in users.
Show / hide Additional Session request
This contact form is available only for logged in users.
Show / hide Session X (online Yoga, Pilates and flexibility workouts)
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To cancel when it says 'Booking Submitted' either refresh the page or click the Session name to go into it and cancel in there or go to 'My Bookings' (top of this page)
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Group PT (Online)
Show / hide How to book and do online sessions video
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