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;

  • Body composition assessment
  • Interpretation, advice, direction and goal setting with Coach

  • Before each Coaching Day session, please make sure you have;

  • Not eaten for four hours
  • Been stood up for at least 3 minutes
  • Not exercised directly before

  • 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 overviewScore
    MondayBorn Survivor Training 33 1/3Last push to prep for Born Survivor with four rounds of six relevant exercisesMax tyre flips (45s)
    TuesdayBurn and chillAscending - descending accumulator and full body stretchGet ups (30s)
    WednesdayPays to be a winnerTwo sets of three exercises done in teams of threeFarmers carries (lengths)
    ThursdayLift it - slam it - skip it - pull itFour rounds of upper lower and cardio - 3 times through on 2 exercises per roundDeadlift
    FridayFriends Till The End30 minutes to work through descending volume of sets of five groups of exercisesMax pull ups and push ups
    SaturdayReducing rest timesFull body work out with reducing rest timesRomanian 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

    iframe width="560" height="315" src="https://www.youtube.com/embed/0Eb9P-_NS-k?si=w3V5yXBaTG5qVfDg" title="YouTube video player" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share" referrerpolicy="strict-origin-when-cross-origin" allowfullscreen>













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    31 Mar
    Mon 31/03    
    5:30 am - 5:36 am
    £0.00
    31 Mar
    Mon 31/03    
    5:36 am - 5:42 am
    £0.00
    31 Mar
    Mon 31/03    
    5:42 am - 5:48 am
    £0.00
    Group PT
    Tue 01/04    
    6:00 am - 6:45 am
    See 'Show / hide menus' at top of Sessions page for 'Session overview' and 'Today's Group PT session description and video'
    Group PT
    Tue 01/04    
    6:00 am - 6:45 am
    See 'Show / hide menus' at top of Sessions page for 'Session overview' and 'Today's Group PT session description and video' 6:00 am - 6:45 [...]
    Online GPT
    Tue 01/04    
    6:00 am - 6:45 am
    Starting at normal session times; On Zoom via myrise.co.uk/live (or entering Meeting ID: 715 710 2550) and Password: 839519   Text explanation, video overview and [...]
    Group PT
    Wed 02/04    
    6:00 am - 6:45 am
    See 'Show / hide menus' at top of Sessions page for 'Session overview' and 'Today's Group PT session description and video'
    Group PT
    Wed 02/04    
    6:00 am - 6:45 am
    See 'Show / hide menus' at top of Sessions page for 'Session overview' and 'Today's Group PT session description and video' 6:00 am - 6:45 [...]
    Online GPT
    Wed 02/04    
    6:00 am - 6:45 am
    Starting at normal session times; On Zoom via myrise.co.uk/live (or entering Meeting ID: 715 710 2550) and Password: 839519   Text explanation, video overview and [...]
    Group PT
    Thu 03/04    
    6:00 am - 6:45 am
    See 'Show / hide menus' at top of Sessions page for 'Session overview' and 'Today's Group PT session description and video'
    Group PT
    Thu 03/04    
    6:00 am - 6:45 am
    See 'Show / hide menus' at top of Sessions page for 'Session overview' and 'Today's Group PT session description and video' 6:00 am - 6:45 [...]
    Online GPT
    Thu 03/04    
    6:00 am - 6:45 am
    Starting at normal session times; On Zoom via myrise.co.uk/live (or entering Meeting ID: 715 710 2550) and Password: 839519   Text explanation, video overview and [...]
    Group PT
    Fri 04/04    
    6:00 am - 6:45 am
    See 'Show / hide menus' at top of Sessions page for 'Session overview' and 'Today's Group PT session description and video'
    Group PT
    Fri 04/04    
    6:00 am - 6:45 am
    See 'Show / hide menus' at top of Sessions page for 'Session overview' and 'Today's Group PT session description and video' 6:00 am - 6:45 [...]
    Online GPT
    Fri 04/04    
    6:00 am - 6:45 am
    Starting at normal session times; On Zoom via myrise.co.uk/live (or entering Meeting ID: 715 710 2550) and Password: 839519   Text explanation, video overview and [...]
    Online GPT
    Sat 05/04    
    8:00 am - 8:45 am
    Starting at normal session times; On Zoom via myrise.co.uk/live (or entering Meeting ID: 715 710 2550) and Password: 839519   Text explanation, video overview and [...]
    Group PT
    Sat 05/04    
    8:00 am - 8:45 am
    See 'Show / hide menus' at top of Sessions page for 'Session overview' and 'Today's Group PT session description and video'
    Group PT
    Sat 05/04    
    9:00 am - 9:45 am
    See 'Show / hide menus' at top of Sessions page for 'Session overview' and 'Today's Group PT session description and video'
    Group PT
    Mon 07/04    
    6:00 am - 6:45 am
    See 'Show / hide menus' at top of Sessions page for 'Session overview' and 'Today's Group PT session description and video'
    Group PT
    Mon 07/04    
    6:00 am - 6:45 am
    See 'Show / hide menus' at top of Sessions page for 'Session overview' and 'Today's Group PT session description and video' 6:00 am - 6:45 [...]
    Online GPT
    Mon 07/04    
    6:00 am - 6:45 am
    Starting at normal session times; On Zoom via myrise.co.uk/live (or entering Meeting ID: 715 710 2550) and Password: 839519   Text explanation, video overview and [...]
    Online GPT
    Tue 08/04    
    6:00 am - 6:45 am
    Starting at normal session times; On Zoom via myrise.co.uk/live (or entering Meeting ID: 715 710 2550) and Password: 839519   Text explanation, video overview and [...]
    Group PT
    Tue 08/04    
    6:00 am - 6:45 am
    See 'Show / hide menus' at top of Sessions page for 'Session overview' and 'Today's Group PT session description and video'
    Group PT
    Tue 08/04    
    6:00 am - 6:45 am
    See 'Show / hide menus' at top of Sessions page for 'Session overview' and 'Today's Group PT session description and video' 6:00 am - 6:45 [...]
    Online GPT
    Wed 09/04    
    6:00 am - 6:45 am
    Starting at normal session times; On Zoom via myrise.co.uk/live (or entering Meeting ID: 715 710 2550) and Password: 839519   Text explanation, video overview and [...]
    Group PT
    Wed 09/04    
    6:00 am - 6:45 am
    See 'Show / hide menus' at top of Sessions page for 'Session overview' and 'Today's Group PT session description and video'
    Group PT
    Wed 09/04    
    6:00 am - 6:45 am
    See 'Show / hide menus' at top of Sessions page for 'Session overview' and 'Today's Group PT session description and video' 6:00 am - 6:45 [...]
    Online GPT
    Thu 10/04    
    6:00 am - 6:45 am
    Starting at normal session times; On Zoom via myrise.co.uk/live (or entering Meeting ID: 715 710 2550) and Password: 839519   Text explanation, video overview and [...]
    Group PT
    Thu 10/04    
    6:00 am - 6:45 am
    See 'Show / hide menus' at top of Sessions page for 'Session overview' and 'Today's Group PT session description and video'
    Group PT
    Thu 10/04    
    6:00 am - 6:45 am
    See 'Show / hide menus' at top of Sessions page for 'Session overview' and 'Today's Group PT session description and video' 6:00 am - 6:45 [...]
    Online GPT
    Fri 11/04    
    6:00 am - 6:45 am
    Starting at normal session times; On Zoom via myrise.co.uk/live (or entering Meeting ID: 715 710 2550) and Password: 839519   Text explanation, video overview and [...]
    Group PT
    Fri 11/04    
    6:00 am - 6:45 am
    See 'Show / hide menus' at top of Sessions page for 'Session overview' and 'Today's Group PT session description and video' 6:00 am - 6:45 [...]
    Group PT
    Fri 11/04    
    6:00 am - 6:45 am
    See 'Show / hide menus' at top of Sessions page for 'Session overview' and 'Today's Group PT session description and video' 6:00 am - 6:45 [...]
    Online GPT
    Sat 12/04    
    8:00 am - 8:45 am
    Starting at normal session times; On Zoom via myrise.co.uk/live (or entering Meeting ID: 715 710 2550) and Password: 839519   Text explanation, video overview and [...]
    Group PT
    Sat 12/04    
    8:00 am - 8:45 am
    See 'Show / hide menus' at top of Sessions page for 'Session overview' and 'Today's Group PT session description and video' 8:00 am - 8:45 [...]
    Group PT
    Sat 12/04    
    9:00 am - 9:45 am
    See 'Show / hide menus' at top of Sessions page for 'Session overview' and 'Today's Group PT session description and video' 9:00 am - 9:45 [...]
    Online GPT
    Mon 14/04    
    6:00 am - 6:45 am
    Starting at normal session times; On Zoom via myrise.co.uk/live (or entering Meeting ID: 715 710 2550) and Password: 839519   Text explanation, video overview and [...]
    Group PT
    Mon 14/04    
    6:00 am - 6:45 am
    See 'Show / hide menus' at top of Sessions page for 'Session overview' and 'Today's Group PT session description and video' 6:00 am - 6:45 [...]
    Group PT
    Mon 14/04    
    6:00 am - 6:45 am
    See 'Show / hide menus' at top of Sessions page for 'Session overview' and 'Today's Group PT session description and video' 6:00 am - 6:45 [...]
    Online GPT
    Tue 15/04    
    6:00 am - 6:45 am
    Starting at normal session times; On Zoom via myrise.co.uk/live (or entering Meeting ID: 715 710 2550) and Password: 839519   Text explanation, video overview and [...]
    Group PT
    Tue 15/04    
    6:00 am - 6:45 am
    See 'Show / hide menus' at top of Sessions page for 'Session overview' and 'Today's Group PT session description and video' 6:00 am - 6:45 [...]
    Group PT
    Tue 15/04    
    6:00 am - 6:45 am
    See 'Show / hide menus' at top of Sessions page for 'Session overview' and 'Today's Group PT session description and video' 6:00 am - 6:45 [...]
    Online GPT
    Wed 16/04    
    6:00 am - 6:45 am
    Starting at normal session times; On Zoom via myrise.co.uk/live (or entering Meeting ID: 715 710 2550) and Password: 839519   Text explanation, video overview and [...]
    Group PT
    Wed 16/04    
    6:00 am - 6:45 am
    See 'Show / hide menus' at top of Sessions page for 'Session overview' and 'Today's Group PT session description and video' 6:00 am - 6:45 [...]
    Group PT
    Wed 16/04    
    6:00 am - 6:45 am
    See 'Show / hide menus' at top of Sessions page for 'Session overview' and 'Today's Group PT session description and video' 6:00 am - 6:45 [...]
    Online GPT
    Thu 17/04    
    6:00 am - 6:45 am
    Starting at normal session times; On Zoom via myrise.co.uk/live (or entering Meeting ID: 715 710 2550) and Password: 839519   Text explanation, video overview and [...]
    Group PT
    Thu 17/04    
    6:00 am - 6:45 am
    See 'Show / hide menus' at top of Sessions page for 'Session overview' and 'Today's Group PT session description and video' 6:00 am - 6:45 [...]
    Group PT
    Thu 17/04    
    6:00 am - 6:45 am
    See 'Show / hide menus' at top of Sessions page for 'Session overview' and 'Today's Group PT session description and video' 6:00 am - 6:45 [...]
    Group PT
    Fri 18/04    
    8:30 am - 9:15 am
    See 'Show / hide menus' at top of Sessions page for 'Session overview' and 'Today's Group PT session description and video'
    Online GPT
    Fri 18/04    
    9:30 am - 10:15 am
    Starting at normal session times; On Zoom via myrise.co.uk/live (or entering Meeting ID: 715 710 2550) and Password: 839519   Text explanation, video overview and [...]
    Group PT
    Fri 18/04    
    9:30 am - 10:15 am
    See 'Show / hide menus' at top of Sessions page for 'Session overview' and 'Today's Group PT session description and video' 9:30 am - 10:15 [...]
    Online GPT
    Sat 19/04    
    8:00 am - 8:45 am
    Starting at normal session times; On Zoom via myrise.co.uk/live (or entering Meeting ID: 715 710 2550) and Password: 839519   Text explanation, video overview and [...]
    Group PT
    Sat 19/04    
    8:00 am - 8:45 am
    See 'Show / hide menus' at top of Sessions page for 'Session overview' and 'Today's Group PT session description and video' 8:00 am - 8:45 [...]
    Group PT
    Sat 19/04    
    9:00 am - 9:45 am
    See 'Show / hide menus' at top of Sessions page for 'Session overview' and 'Today's Group PT session description and video' 9:00 am - 9:45 [...]
    Group PT
    Mon 21/04    
    8:30 am - 9:15 am
    See 'Show / hide menus' at top of Sessions page for 'Session overview' and 'Today's Group PT session description and video'
    Online GPT
    Mon 21/04    
    9:30 am - 10:15 am
    Starting at normal session times; On Zoom via myrise.co.uk/live (or entering Meeting ID: 715 710 2550) and Password: 839519   Text explanation, video overview and [...]
    Group PT
    Mon 21/04    
    9:30 am - 10:15 am
    See 'Show / hide menus' at top of Sessions page for 'Session overview' and 'Today's Group PT session description and video' 9:30 am - 10:15 [...]
    Online GPT
    Tue 22/04    
    6:00 am - 6:45 am
    Starting at normal session times; On Zoom via myrise.co.uk/live (or entering Meeting ID: 715 710 2550) and Password: 839519   Text explanation, video overview and [...]
    Group PT
    Tue 22/04    
    6:00 am - 6:45 am
    See 'Show / hide menus' at top of Sessions page for 'Session overview' and 'Today's Group PT session description and video' 6:00 am - 6:45 [...]
    Online GPT
    Tue 22/04    
    7:00 am - 7:45 am
    Starting at normal session times; On Zoom via myrise.co.uk/live (or entering Meeting ID: 715 710 2550) and Password: 839519   Text explanation, video overview and [...]
    Online GPT
    Wed 23/04    
    6:00 am - 6:45 am
    Starting at normal session times; On Zoom via myrise.co.uk/live (or entering Meeting ID: 715 710 2550) and Password: 839519   Text explanation, video overview and [...]
    Group PT
    Wed 23/04    
    6:00 am - 6:45 am
    See 'Show / hide menus' at top of Sessions page for 'Session overview' and 'Today's Group PT session description and video' 6:00 am - 6:45 [...]
    Online GPT
    Wed 23/04    
    7:00 am - 7:45 am
    Starting at normal session times; On Zoom via myrise.co.uk/live (or entering Meeting ID: 715 710 2550) and Password: 839519   Text explanation, video overview and [...]
    Online GPT
    Thu 24/04    
    6:00 am - 6:45 am
    Starting at normal session times; On Zoom via myrise.co.uk/live (or entering Meeting ID: 715 710 2550) and Password: 839519   Text explanation, video overview and [...]
    Group PT
    Thu 24/04    
    6:00 am - 6:45 am
    See 'Show / hide menus' at top of Sessions page for 'Session overview' and 'Today's Group PT session description and video' 6:00 am - 6:45 [...]
    Online GPT
    Thu 24/04    
    7:00 am - 7:45 am
    Starting at normal session times; On Zoom via myrise.co.uk/live (or entering Meeting ID: 715 710 2550) and Password: 839519   Text explanation, video overview and [...]
    Online GPT
    Fri 25/04    
    6:00 am - 6:45 am
    £0.00
    Starting at normal session times; On Zoom via myrise.co.uk/live (or entering Meeting ID: 715 710 2550) and Password: 839519   Text explanation, video overview and [...]
    Group PT
    Fri 25/04    
    6:00 am - 6:45 am
    £0.00
    See 'Show / hide menus' at top of Sessions page for 'Session overview' and 'Today's Group PT session description and video' 6:00 am - 6:45 [...]
    Online GPT
    Fri 25/04    
    7:00 am - 7:45 am
    £0.00
    Starting at normal session times; On Zoom via myrise.co.uk/live (or entering Meeting ID: 715 710 2550) and Password: 839519   Text explanation, video overview and [...]
    Born Survivor & Night out - April 2025 Social
    Sat 26/04    
    All Day
    £0.00
    Born Survivor details at www.myrise.co.uk/bornsurvivor
    Online GPT
    Sat 26/04    
    8:00 am - 8:45 am
    £0.00
    Starting at normal session times; On Zoom via myrise.co.uk/live (or entering Meeting ID: 715 710 2550) and Password: 839519   Text explanation, video overview and [...]
    Group PT
    Sat 26/04    
    8:00 am - 8:45 am
    £0.00
    See 'Show / hide menus' at top of Sessions page for 'Session overview' and 'Today's Group PT session description and video' 8:00 am - 8:45 [...]
    Online GPT
    Mon 28/04    
    6:00 am - 6:45 am
    £0.00
    Starting at normal session times; On Zoom via myrise.co.uk/live (or entering Meeting ID: 715 710 2550) and Password: 839519   Text explanation, video overview and [...]
    Group PT
    Mon 28/04    
    6:00 am - 6:45 am
    £0.00
    See 'Show / hide menus' at top of Sessions page for 'Session overview' and 'Today's Group PT session description and video' 6:00 am - 6:45 [...]
    Online GPT
    Mon 28/04    
    7:00 am - 7:45 am
    £0.00
    Starting at normal session times; On Zoom via myrise.co.uk/live (or entering Meeting ID: 715 710 2550) and Password: 839519   Text explanation, video overview and [...]
    Online GPT
    Tue 29/04    
    6:00 am - 6:45 am
    £0.00
    Starting at normal session times; On Zoom via myrise.co.uk/live (or entering Meeting ID: 715 710 2550) and Password: 839519   Text explanation, video overview and [...]
    Group PT
    Tue 29/04    
    6:00 am - 6:45 am
    £0.00
    See 'Show / hide menus' at top of Sessions page for 'Session overview' and 'Today's Group PT session description and video' 6:00 am - 6:45 [...]
    Online GPT
    Tue 29/04    
    7:00 am - 7:45 am
    £0.00
    Starting at normal session times; On Zoom via myrise.co.uk/live (or entering Meeting ID: 715 710 2550) and Password: 839519   Text explanation, video overview and [...]
    Online GPT
    Wed 30/04    
    6:00 am - 6:45 am
    £0.00
    Starting at normal session times; On Zoom via myrise.co.uk/live (or entering Meeting ID: 715 710 2550) and Password: 839519   Text explanation, video overview and [...]
    Group PT
    Wed 30/04    
    6:00 am - 6:45 am
    £0.00
    See 'Show / hide menus' at top of Sessions page for 'Session overview' and 'Today's Group PT session description and video' 6:00 am - 6:45 [...]
    Online GPT
    Wed 30/04    
    7:00 am - 7:45 am
    £0.00
    Starting at normal session times; On Zoom via myrise.co.uk/live (or entering Meeting ID: 715 710 2550) and Password: 839519   Text explanation, video overview and [...]
    Online GPT
    Thu 01/05    
    6:00 am - 6:45 am
    £0.00
    Starting at normal session times; On Zoom via myrise.co.uk/live (or entering Meeting ID: 715 710 2550) and Password: 839519   Text explanation, video overview and [...]
    Group PT
    Thu 01/05    
    6:00 am - 6:45 am
    £0.00
    See 'Show / hide menus' at top of Sessions page for 'Session overview' and 'Today's Group PT session description and video' 6:00 am - 6:45 [...]
    Online GPT
    Thu 01/05    
    7:00 am - 7:45 am
    £0.00
    Starting at normal session times; On Zoom via myrise.co.uk/live (or entering Meeting ID: 715 710 2550) and Password: 839519   Text explanation, video overview and [...]
    Online GPT
    Fri 02/05    
    6:00 am - 6:45 am
    £0.00
    Starting at normal session times; On Zoom via myrise.co.uk/live (or entering Meeting ID: 715 710 2550) and Password: 839519   Text explanation, video overview and [...]
    Group PT
    Fri 02/05    
    6:00 am - 6:45 am
    £0.00
    See 'Show / hide menus' at top of Sessions page for 'Session overview' and 'Today's Group PT session description and video' 6:00 am - 6:45 [...]
    Online GPT
    Fri 02/05    
    7:00 am - 7:45 am
    £0.00
    Starting at normal session times; On Zoom via myrise.co.uk/live (or entering Meeting ID: 715 710 2550) and Password: 839519   Text explanation, video overview and [...]
    Online GPT
    Sat 03/05    
    8:00 am - 8:45 am
    £0.00
    Starting at normal session times; On Zoom via myrise.co.uk/live (or entering Meeting ID: 715 710 2550) and Password: 839519   Text explanation, video overview and [...]
    Group PT
    Sat 03/05    
    8:00 am - 8:45 am
    £0.00
    See 'Show / hide menus' at top of Sessions page for 'Session overview' and 'Today's Group PT session description and video' 8:00 am - 8:45 [...]
    Online GPT
    Sat 03/05    
    9:00 am - 9:45 am
    £0.00
    Starting at normal session times; On Zoom via myrise.co.uk/live (or entering Meeting ID: 715 710 2550) and Password: 839519   Text explanation, video overview and [...]
    Events on Mon 31/03
    31 Mar
    31 Mar 25
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    31 Mar
    31 Mar 25
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    31 Mar
    31 Mar 25
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    Events on Tue 01/04
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    1 Apr 25
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    1 Apr 25
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    Online GPT
    1 Apr 25
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    Events on Wed 02/04
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    2 Apr 25
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    Events on Thu 03/04
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    3 Apr 25
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    3 Apr 25
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    Events on Fri 04/04
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    4 Apr 25
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    Group PT
    4 Apr 25
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    4 Apr 25
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    Events on Sat 05/04
    Online GPT
    5 Apr 25
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    Group PT
    5 Apr 25
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    Events on Mon 07/04
    Group PT
    7 Apr 25
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    Group PT
    7 Apr 25
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    Online GPT
    7 Apr 25
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    Events on Tue 08/04
    Online GPT
    8 Apr 25
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    Group PT
    8 Apr 25
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    Group PT
    8 Apr 25
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    Events on Wed 09/04
    Online GPT
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    9 Apr 25
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    Events on Thu 10/04
    Online GPT
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    10 Apr 25
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    Events on Fri 11/04
    Online GPT
    11 Apr 25
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    11 Apr 25
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    Group PT
    11 Apr 25
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    Events on Sat 12/04
    Online GPT
    12 Apr 25
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    Group PT
    12 Apr 25
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    Group PT
    12 Apr 25
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    Events on Mon 14/04
    Online GPT
    14 Apr 25
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    Group PT
    14 Apr 25
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    Group PT
    14 Apr 25
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    Events on Tue 15/04
    Online GPT
    15 Apr 25
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    Group PT
    15 Apr 25
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    Group PT
    15 Apr 25
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    Events on Wed 16/04
    Online GPT
    16 Apr 25
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    Group PT
    16 Apr 25
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    Group PT
    16 Apr 25
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    Events on Thu 17/04
    Online GPT
    17 Apr 25
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    Group PT
    17 Apr 25
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    Group PT
    17 Apr 25
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    Events on Fri 18/04
    Group PT
    18 Apr 25
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    Online GPT
    18 Apr 25
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    Group PT
    18 Apr 25
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    Events on Sat 19/04
    Online GPT
    19 Apr 25
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    Group PT
    19 Apr 25
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    Group PT
    19 Apr 25
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    Events on Mon 21/04
    Group PT
    21 Apr 25
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    Online GPT
    21 Apr 25
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    Group PT
    21 Apr 25
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    Events on Tue 22/04
    Online GPT
    22 Apr 25
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    Group PT
    22 Apr 25
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    Online GPT
    22 Apr 25
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    Events on Wed 23/04
    Online GPT
    23 Apr 25
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    Group PT
    23 Apr 25
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    Online GPT
    23 Apr 25
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    Events on Thu 24/04
    Online GPT
    24 Apr 25
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    Group PT
    24 Apr 25
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    Online GPT
    24 Apr 25
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    Events on Fri 25/04
    Online GPT
    25 Apr 25
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    Group PT
    25 Apr 25
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    Online GPT
    25 Apr 25
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    Events on Sat 26/04
    Online GPT
    26 Apr 25
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    Group PT
    26 Apr 25
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    Events on Mon 28/04
    Online GPT
    28 Apr 25
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    Group PT
    28 Apr 25
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    Online GPT
    28 Apr 25
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    Events on Tue 29/04
    Online GPT
    29 Apr 25
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    Group PT
    29 Apr 25
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    Online GPT
    29 Apr 25
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    Events on Wed 30/04
    Online GPT
    30 Apr 25
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    Group PT
    30 Apr 25
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    Online GPT
    30 Apr 25
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    Events on Thu 01/05
    Online GPT
    1 May 25
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    Group PT
    1 May 25
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    Online GPT
    1 May 25
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    Events on Fri 02/05
    Online GPT
    2 May 25
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    Group PT
    2 May 25
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    Online GPT
    2 May 25
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    Events on Sat 03/05
    Online GPT
    3 May 25
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    Group PT
    3 May 25
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    Online GPT
    3 May 25
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    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


      Workout duration:

      Equipment available:

      Body parts to target:








      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

      Download

      Accumulator



      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

      Download

      1-6 6-1

      Download

      Suggested 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):


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        Show / hide Session X (online Yoga, Pilates and flexibility workouts)


        Access

        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)

        Socials


        See all

        Date Time Session Book

        Thu 08/05

        7:00 PM

        Macclesfield Comedy Club - May2025 Social


        Fri 27/06

        7:00 PM

        Cinema: 28 Years Later - June 2025 Social



        Group PT (In club)



        Date Time Session Book

        Mon 28/04

        6:00 AM

        Group PT


        Mon 28/04

        7:00 AM

        Group PT


        Mon 28/04

        9:30 AM

        Group PT


        Mon 28/04

        5:00 PM

        Group PT


        Mon 28/04

        6:00 PM

        Group PT


        Mon 28/04

        7:00 PM

        Group PT


        Tue 29/04

        6:00 AM

        Group PT


        Tue 29/04

        7:00 AM

        Group PT


        Tue 29/04

        9:30 AM

        Group PT


        Tue 29/04

        5:00 PM

        Group PT


        Tue 29/04

        6:00 PM

        Group PT


        Tue 29/04

        7:00 PM

        Group PT


        Wed 30/04

        6:00 AM

        Group PT


        Wed 30/04

        7:00 AM

        Group PT


        Wed 30/04

        9:30 AM

        Group PT


        Wed 30/04

        5:00 PM

        Group PT


        Wed 30/04

        6:00 PM

        Group PT


        Wed 30/04

        7:00 PM

        Group PT


        Thu 01/05

        6:00 AM

        Group PT


        Thu 01/05

        7:00 AM

        Group PT


        Thu 01/05

        9:30 AM

        Group PT


        Thu 01/05

        5:00 PM

        Group PT


        Thu 01/05

        6:00 PM

        Group PT


        Thu 01/05

        7:00 PM

        Group PT


        Fri 02/05

        6:00 AM

        Group PT


        Fri 02/05

        7:00 AM

        Group PT


        Fri 02/05

        9:30 AM

        Group PT


        Fri 02/05

        5:30 PM

        Group PT


        Fri 02/05

        6:30 PM

        Group PT


        Sat 03/05

        8:00 AM

        Group PT


        Sat 03/05

        9:00 AM

        Group PT


        Sat 03/05

        10:00 AM

        Group PT


        Mon 05/05

        6:00 AM

        Group PT


        Mon 05/05

        7:00 AM

        Group PT


        Mon 05/05

        9:30 AM

        Group PT


        Mon 05/05

        5:00 PM

        Group PT


        Mon 05/05

        6:00 PM

        Group PT


        Mon 05/05

        7:00 PM

        Group PT


        Tue 06/05

        6:00 AM

        Group PT


        Tue 06/05

        7:00 AM

        Group PT

        1 2 3 4 5 6 7 8 9 10 11 12

        Group PT (Online)



        Show / hide How to book and do online sessions video



        Date Time Session Book

        Mon 28/04

        6:00 AM

        Online GPT


        Mon 28/04

        7:00 AM

        Online GPT


        Mon 28/04

        9:30 AM

        Online GPT


        Mon 28/04

        5:00 PM

        Online GPT


        Mon 28/04

        6:00 PM

        Online GPT


        Mon 28/04

        7:00 PM

        Online GPT


        Tue 29/04

        6:00 AM

        Online GPT


        Tue 29/04

        7:00 AM

        Online GPT


        Tue 29/04

        9:30 AM

        Online GPT


        Tue 29/04

        5:00 PM

        Online GPT


        Tue 29/04

        6:00 PM

        Online GPT


        Tue 29/04

        7:00 PM

        Online GPT


        Wed 30/04

        6:00 AM

        Online GPT


        Wed 30/04

        7:00 AM

        Online GPT


        Wed 30/04

        9:30 AM

        Online GPT


        Wed 30/04

        5:00 PM

        Online GPT


        Wed 30/04

        6:00 PM

        Online GPT


        Wed 30/04

        7:00 PM

        Online GPT


        Thu 01/05

        6:00 AM

        Online GPT


        Thu 01/05

        7:00 AM

        Online GPT


        Thu 01/05

        9:30 AM

        Online GPT


        Thu 01/05

        5:00 PM

        Online GPT


        Thu 01/05

        6:00 PM

        Online GPT


        Thu 01/05

        7:00 PM

        Online GPT


        Fri 02/05

        6:00 AM

        Online GPT


        Fri 02/05

        7:00 AM

        Online GPT


        Fri 02/05

        9:30 AM

        Online GPT


        Fri 02/05

        5:30 PM

        Online GPT


        Fri 02/05

        6:30 PM

        Online GPT


        Sat 03/05

        8:00 AM

        Online GPT


        Sat 03/05

        9:00 AM

        Online GPT


        Sat 03/05

        10:00 AM

        Online GPT

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