Total Sessions: 0
Next Coaching Day: Monday 5th January
[reveal heading="%image% Show / hide Coaching Day session bookings"]
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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 | New Year's Revolution | Two revolutions around four exercises with maximum reps on each in two minutes | Burpees (2 mins) |
| Tuesday | Let's Jumpstart Jan | 10 exercises continuously for 50-10 each - 3 rounds - Round 2 reversed | Walkouts in jack legs (50s) |
| Wednesday | Hippo New Year | 3 times through 4 rounds of 2 exercises for 60 seconds each | Tower height (tins) |
| Thursday | The Fast and Furious | 4 times through of 4 rounds of 2 exercises in a full body work out | Push ups |
| Friday | Hold me at the start | 20-20-20 sandwiches of static-dynamic-off shoot exercises with dynamic stretches between | Push ups (4th set) |
| Saturday | New Year's Resolutions | Full body workout of 4 stations and a core finisher | Incline bench |
[reveal heading="%image% Show / hide today’s Group PT session description and video"][/reveal]
[reveal heading="%image% Show / hide all Group PT Session descriptions and videos"]
Monday – New Year's Revolution
1. Press ups
2. Burpees
3. Banded pull ups
4. Alternating dumbbell snatch
Tuesday – Let's Jumpstart Jan
1. Skull crushers
2. Sit up punches
3. Chest press with alt. leg raises
4. Plank shoulder taps
5. Devils press
6. Left leg lunge
7. Right leg lunge
8. Sumo squat hold DBell pulse
9. Walkouts into Jack legs
10. Jack press
Wednesday – Hippo New Year
1- Hungry hippos
- Cobras
2- Tyre towers
- Tricep dips
3- Overhead plate carry
- Clean and press
4- Walking lunges
- Kettlbell squat
Thursday – The Fast and Furious
1) Plate hop in & out
Plate toe taps
2) Floor press
Mountain climbers
3) Squat hold punches
Fast Feet
4) Pallof press and push left
Pallof press and push right
Friday – Hold me at the start
1. Push up HOLD
Push ups
Push up and toe taps
STRETCH - alt scorpion
2. Pull up / TRX row HOLD
Pull ups / row
Skin the cat OR Hanging knee raises / alt row and twist
STRETCH = side bends
3. Squat HOLD
Squat (jumps)
Alt shrimp squats
STRETCH = hamstring stretch
4. Long plank
Plank knee to tricep
Windscreen wipers
STRETCH = cobra
Saturday – New Year's Resolutions
STATION 1
1 - Stepper toe taps
2 - Shoulder press
3 - Wall sits/ squat holds
STATION 2
1 - Squat wall balls
2 - Press ups
3- Dumbbell goblet squats
STATION 3
1 - Alternate lunges
2- Tricep kickbacks
3- Cable Rumanian deadlifts
STATION 4
1 - Burpees
2 - Incline bench press
3 - Banded side steps
CORE FINISHER
1 - Leg elevated crunches
2 - Bent knee toe taps
3 - Reverse crunches
4 - Bicycle kicks
5 - Russian twists
[reveal heading="%image% Show / hide calendar"]
Mon
Tue
Wed
Thu
Fri
Sat
Sun
M
T
W
T
F
S
S
1
4
5:30 AM - Coaching Day Assessment
5:36 AM - Coaching Day Assessment
5:42 AM - Coaching Day Assessment
11
18
25
1
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Mon
Tue
Wed
Thu
Fri
Sat
Sun
M
T
W
T
F
S
S
1
4
5:30 AM - Coaching Day Assessment
5:36 AM - Coaching Day Assessment
5:42 AM - Coaching Day Assessment
11
18
25
1
[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)
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Group PT (Online)
[reveal heading="%image% Show / hide How to book and do online sessions video"]
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