Total Sessions: 0
Next Coaching Day: Monday 6th and Tuesday 7th April
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[rise_reveal title=" 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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[rise_reveal title=" Show / hide session session overview"]
| Day | Session name | Basic overview | Score |
|---|---|---|---|
| Monday | Bunny Burner | High rep, endurance based AMRAP | Total reps (12 mins) |
| Tuesday | Eggstra Core | 3 rounds of 10 exercises in a full body workout | Half burpee press (50s) |
| Wednesday | Easter Rising | 2 rounds of 3 lots of 4 exercises for 1 minute each | Devil's press |
| Thursday | April Powers | Two part upper and lower body workout on each side of the club | Med ball slams |
| Friday | Left, Right & Centre | 4 rounds of 20 seconds of 3 exercises and 30 second stretch | Press up hold |
| Saturday | No Eggs-cuses | Full body strength and cardio workout in two parts | Barbell Romanian deadlifts |
[rise_reveal title=" Show / hide today’s Group PT session description and video"]
Monday – Bunny Burner
Deadlift
Press up
Dumbbell snatch
Sit up
[rise_reveal title=" Show / hide all Group PT Session descriptions and videos"]
Monday – Bunny Burner
Deadlift
Press up
Dumbbell snatch
Sit up
Tuesday – Eggstra Core
1. Half burpee press
2. Walkouts
3. Alterante lunge, back - front
4. Squat steps
5. Weighted sit ups overhead extension
6. Russian twists
7. Flutter kicks
8. Heel taps
9. Plank toe taps
10. Plank side walk x 2 into burpee
Wednesday – Easter Rising
Crab walk
Med ball devil press
Bear crawl
Med ball mountain climbers
Walking lunges
Kettlebell single leg deadlift
Run or Farmers carry
Kettlebell swings
Thursday – April Powers
1 Kettlebell deadlift
2 IYT
3 Hamstring curls
4 Incline bicep curls
5 Calf raises
6 Seated shoulder press
1 Hanging knee tucks
2 Medball slams
3 V-Sit pulse
4 Skipping
5 Kettlebell lying toe taps
6 Sprints
Friday – Left, Right & Centre
Left staggered press up
Right staggered press up
3 leg Down Dog to knee tap with press up
Alt Scorpion
Left side lunge
Right side lunge
Alternate box steps
10-20 squat bounces
TRX left row
TRX right row
Row hold
TRX chest / bicep stretch
Handstand / Pike left shoulder taps
Handstand / Pike right shoulder taps
Handstand / Pike hold
10-20 box shoulder pulses
Saturday – No Eggs-cuses
1. Dumbbell walking lunges
2. Seated bicep curls
3. Ball slams
4. Dumbell side to sides
1. Barbell Romanian deadlifts
2. Cable face pulls
3. Step ups
4. Devil's press
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Mon
Tue
Wed
Thu
Fri
Sat
Sun
M
T
W
T
F
S
S
5
8:00 AM - Coaching Day Assessment
8:06 AM - Coaching Day Assessment
8:12 AM - Coaching Day Assessment
12
19
26
3
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Mon
Tue
Wed
Thu
Fri
Sat
Sun
M
T
W
T
F
S
S
5
8:00 AM - Coaching Day Assessment
8:06 AM - Coaching Day Assessment
8:12 AM - Coaching Day Assessment
12
19
26
3
[rise_reveal title=" 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.
[rise_reveal title=" 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):
[rise_reveal title=" Show / hide Coaching Call request"]
This contact form is available only for logged in users.
[/reveal][rise_reveal title=" Show / hide Additional Session request"]
This contact form is available only for logged in users.
[/reveal][rise_reveal title=" 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)
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Group PT (Online)
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