Total Sessions: 0
Next Coaching Day: Monday 31st March
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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 | Born Survivor Training 33 1/3 | Last push to prep for Born Survivor with four rounds of six relevant exercises | Max tyre flips (45s) |
| Tuesday | Burn and chill | Ascending - descending accumulator and full body stretch | Get ups (30s) |
| Wednesday | Pays to be a winner | Two sets of three exercises done in teams of three | Farmers carries (lengths) |
| Thursday | Lift it - slam it - skip it - pull it | Four rounds of upper lower and cardio - 3 times through on 2 exercises per round | Deadlift |
| Friday | Friends Till The End | 30 minutes to work through descending volume of sets of five groups of exercises | Max pull ups and push ups |
| Saturday | Reducing rest times | Full body work out with reducing rest times | Romanian deadlifts (50s) |
Show / hide today’s Group PT session description and video
Show / hide all Group PT Session descriptions and videos
Monday – Born Survivor Training 33 1/3
Clean and jerk
Tyre flip
Turkish get up
Renegade row
Type writer press ups
Sprints
Tuesday – Burn and chill
Walkouts into Jack legs
Devils press
Sit up punches - Sit up ropes
Knee tucks with dumbbell
Get ups
Jack press
Wednesday – Pays to be a winner
Run
Devil press med ball slams
Boxersits
Farmers walk
Burpee plate toe tap
Front crawl kicks
Thursday – Lift it - slam it - skip it - pull it
Mountain climbers
Kettlebell sumo deadlifts
Medball slams
Press ups
Skipping
TRX row and face pull
Lat pull downs
Raised kettlebell walking lunges
Friday – Friends Till The End
5 Sets
10 Plank knee to elbow
10 Pseudo press ups
10 Squat to forward fold
4 Sets
4-8 Handstands (with shoulder taps)
8 Typewriter squats
3 Sets
15 Alternate lunge jumps
15 TRX Archer rows
2 Sets
20 Leg raises
20 Down dog scapula press ups
1 Set
15 Tombstone burpees
MAX Pull and Push Ups for the remaining time
Saturday – Reducing rest times
Chopper lunge
Glute bridges
Step up kicks
Kettlebell swings
Dumbbell over - unders
Dumbbell around the worlds
Lat pullovers
Toe taps
Romanian deadlifts
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Show / hide calendar
Mon
Tue
Wed
Thu
Fri
Sat
Sun
M
T
W
T
F
S
S
5:30 AM - Coaching Day Assessment
5:36 AM - Coaching Day Assessment
5:42 AM - Coaching Day Assessment
6
13
20
8:00 AM - Online GPT
8:00 AM - Group PT
27
4
Mon
Tue
Wed
Thu
Fri
Sat
Sun
M
T
W
T
F
S
S
5:30 AM - Coaching Day Assessment
5:36 AM - Coaching Day Assessment
5:42 AM - Coaching Day Assessment
6
13
20
8:00 AM - Online GPT
8:00 AM - Group PT
27
4
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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