Total Sessions: 0
Next Coaching Day: Monday 2nd February
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[reveal heading="%image% 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.
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[reveal heading="%image% Show / hide session session overview"]
| Day | Session name | Basic overview | Score |
|---|---|---|---|
| Monday | ValenTime-Cap | Six ascending ladders of a pair of complimentary exercises aiming for max reps in a three minute time cap | Devil press & Alternate lunges |
| Tuesday | LOVE the burn | 12 exercise full body workout | Tricep dips |
| Wednesday | From Russia with love | Three rounds of four paired exercises | KO8 (bands) |
| Thursday | Blast away the Winter Blues | Full body workout of six paired exercises | Shoulder press |
| Friday | Straight Arm | 40/20 workout with focus on straight arm strength and rep based stretches | Long plank hold |
| Saturday | Roses Are Red Muscles Are Sore | Full body and cardio workout | Barbell bent over row |
[reveal heading="%image% Show / hide today’s Group PT session description and video"]
Monday – ValenTime-Cap
1 - Sit-ups
Lying side bends
2 - Devil press
Alternate lunges
3 - Kettlebell deadlift
Strict press
4 - Press-ups
Mountain climbers
5 - Kettlebell swing
Bodyweight squat
6 - Bent over row
Star jump
[reveal heading="%image% Show / hide all Group PT Session descriptions and videos"]
Monday – ValenTime-Cap
1 - Sit-ups
Lying side bends
2 - Devil press
Alternate lunges
3 - Kettlebell deadlift
Strict press
4 - Press-ups
Mountain climbers
5 - Kettlebell swing
Bodyweight squat
6 - Bent over row
Star jump
Tuesday – LOVE the burn
1. Step up burpee jump
2. V-sit ropes - 2 slams leg ext.
3. Tyre jumps or step ups
4. Wall sit - heel taps - bicep curl
5. Boxing pad kicks
6. Split squats right leg
7. Split squats left leg
8. Walk lunge corridor
9. Plate heel raised sumo squats
10. Plank ladder walk and press
11. Tricep dips off bench
12. Mountain climbers
Wednesday – From Russia with love
K08 press
K08 fly
Meal deal
Russian twists
Med ball slams
Bridge press
Box hops over
Box jumps / step
Thursday – Blast away the Winter Blues
1) Kettlebell oblique bends left
Kettlebell oblique bends right
2) Wall ball shots
Wall sit front raised wall ball
3) Bicep Curls
Shoulder press
4) Arm raised Bulgarian split squat left
Arm raised Bulgarian split squat right
5) Skipping
Dead hang knee raises
6) Mini band scissor kicks
Mini band flutter kicks
Friday – Straight Arm
1) Push Up T-Twist
20s Side Plank left and right
x10 Box based shoulder stretch
2) Dish Hold
Long Plank
x4 Alt Scorpion
3) Typewriter Squats
20s single leg squat hold left and right
x10 Hamstring bounces
4) Handstand
Alt Toe Taps with 5s pause
x10 Standing twists
Saturday – Roses Are Red Muscles Are Sore
1) Broad jump burpees
2) Ladder step overs
3) Dumbbell single sit down squat left
4) Dumbbell single sit down squat right
5) Dumbbell straight armed toe taps
6) Front raises into shoulder press
7) Barbell bent over rows
8) Kettlebell Swings
[reveal heading="%image% Show / hide calendar"]
Mon
Tue
Wed
Thu
Fri
Sat
Sun
M
T
W
T
F
S
S
1
5:30 AM - Coaching Day Assessment
5:36 AM - Coaching Day Assessment
5:36 AM - Coaching Day Assessment
8
15
22
1
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[reveal heading="%image% 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)
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This contact form is available only for logged in users.
[reveal heading="%image% 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):
[reveal heading="%image% Show / hide Coaching Call request"]
This contact form is available only for logged in users.
[/reveal][reveal heading="%image% Show / hide Additional Session request"]
This contact form is available only for logged in users.
[/reveal][reveal heading="%image% Show / hide Session X (online Yoga, Pilates and flexibility workouts)"]
Access[/reveal]
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
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Group PT (In club)
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Group PT (Online)
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