Total Sessions: 0


Next Coaching Day: Monday 1st December


[reveal heading="%image% Show / hide Coaching Day session bookings"]
No Events
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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;

  • 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.

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    [reveal heading="%image% Show / hide session session overview"]
    Day Session name Basic overviewScore
    MondayGive me Strength (and Endurance)Four pairs of strength and endurance exercises done four times every other minuteDeadlift (5RM)
    TuesdaySanta's Mini Grottos3 stations of 5 exercises of mini ascending-descending laddersHanging leg raises (50s)
    WednesdayJingle Balls£ rounds of 3 ball based exercisesMedball Highland toss
    ThursdayNoel NutcrackerFull body accumulator workoutSquat punch (30s)
    Friday12 Days of Christmas12 exercise ascending accumulator12 Days of Christmas (round reached)
    SaturdaySanta's Superset Slay6 superset full body strength and cardio workoutBench press (50s)
    [/reveal]
    [reveal heading="%image% Show / hide today’s Group PT session description and video"]

    Tuesday – Santa's Mini Grottos


    Box steps into squats
    Squat hold ropes
    Tyre burpee - flip and jump
    Slam ball squat jump
    Wall ball alternate reverse lunge

    Punch x 4 stance shift x 4
    Sprints
    Punch, hook, side jump
    Jacks
    Straight fast punches

    Side plank on bench right
    Side plank on bench left
    Hanging leg raises
    Kettlebell Russian twists leg extensions
    Crunch pulses






    [/reveal]
    [reveal heading="%image% Show / hide all Group PT Session descriptions and videos"]

    Monday – Give me Strength (and Endurance)

    Deadlift
    Squat jumps

    Dumbbell chest press
    Plyometric press-up

    Barbell row
    TRX row

    Push press
    Lateral raises













    Tuesday – Santa's Mini Grottos


    Box steps into squats
    Squat hold ropes
    Tyre burpee - flip and jump
    Slam ball squat jump
    Wall ball alternate reverse lunge

    Punch x 4 stance shift x 4
    Sprints
    Punch, hook, side jump
    Jacks
    Straight fast punches

    Side plank on bench right
    Side plank on bench left
    Hanging leg raises
    Kettlebell Russian twists leg extensions
    Crunch pulses






    Wednesday – Jingle Balls


    Wall ball mountain climbers
    Wall balls
    Wall ball single leg bridge hold

    Fitball walk out
    Fitball rugby passes
    Fitball walk arounds

    Med ball slams
    Med ball highland toss
    Med ball devil press












    Thursday – Noel Nutcracker


    North Star Jumps

    Kettle sleigh bell swings

    Dumbbell Snow Anglsl

    Dumbbell Ice Skaters

    Boxing Day dumbbell squat hold punches

    Squat Angel Halos












    Friday – 12 Days of Christmas


    1 Walkout + Push Up
    2 Toe Taps and Knee to Elbow
    3 Burpees
    4 Handstands OR Pikes
    5 Down Dog Bounces + Push Ups
    6 Single leg Squats
    7 Squat Jumps
    8 Leg Raises with 2 second pause at bottom
    9 TRX Row OR Pull Ups
    10 Side Plank Raises
    11 Forward Fold Pulses
    12 Typewriter Squats











    Saturday – Santa's Superset Slay


    Russian twists
    Boxing bag hooks

    Side steps
    Dumbbell Romanian Deadlifts

    Bench press
    Plate sit ups

    Calf raises
    Calf raises

    Lat pull downs
    Hammer curls

    Ketllebell Swings
    Ketllebell duck walks






    [/reveal]
    [reveal heading="%image% Show / hide calendar"]

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    01 Dec
    Mon 01/12    
    5:30 am - 5:36 am
    £0.00
    01 Dec
    Mon 01/12    
    5:36 am - 5:42 am
    £0.00
    01 Dec
    Mon 01/12    
    5:42 am - 5:48 am
    £0.00
    Group PT
    Tue 02/12    
    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 02/12    
    7:00 am - 7:45 am
    See 'Show / hide menus' at top of Sessions page for 'Session overview' and 'Today's Group PT session description and video' 7:00 am - 7:45 [...]
    Group PT
    Tue 02/12    
    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 [...]
    Group PT
    Wed 03/12    
    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 03/12    
    7:00 am - 7:45 am
    See 'Show / hide menus' at top of Sessions page for 'Session overview' and 'Today's Group PT session description and video' 7:00 am - 7:45 [...]
    Group PT
    Wed 03/12    
    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 [...]
    Group PT
    Thu 04/12    
    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 04/12    
    7:00 am - 7:45 am
    See 'Show / hide menus' at top of Sessions page for 'Session overview' and 'Today's Group PT session description and video' 7:00 am - 7:45 [...]
    Group PT
    Thu 04/12    
    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 [...]
    Group PT
    Fri 05/12    
    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 05/12    
    7:00 am - 7:45 am
    See 'Show / hide menus' at top of Sessions page for 'Session overview' and 'Today's Group PT session description and video' 7:00 am - 7:45 [...]
    Group PT
    Fri 05/12    
    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 [...]
    Group PT
    Sat 06/12    
    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 06/12    
    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
    Sat 06/12    
    10:00 am - 10:45 am
    See 'Show / hide menus' at top of Sessions page for 'Session overview' and 'Today's Group PT session description and video' 10:00 am - 10:45 [...]
    Group PT
    Mon 08/12    
    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 08/12    
    7:00 am - 7:45 am
    £0.00
    See 'Show / hide menus' at top of Sessions page for 'Session overview' and 'Today's Group PT session description and video' 7:00 am - 7:45 [...]
    Group PT
    Mon 08/12    
    9:30 am - 10:15 am
    £0.00
    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 [...]
    Group PT
    Tue 09/12    
    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 09/12    
    7:00 am - 7:45 am
    £0.00
    See 'Show / hide menus' at top of Sessions page for 'Session overview' and 'Today's Group PT session description and video' 7:00 am - 7:45 [...]
    Group PT
    Tue 09/12    
    9:30 am - 10:15 am
    £0.00
    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 [...]
    Group PT
    Wed 10/12    
    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 [...]
    Group PT
    Wed 10/12    
    7:00 am - 7:45 am
    £0.00
    See 'Show / hide menus' at top of Sessions page for 'Session overview' and 'Today's Group PT session description and video' 7:00 am - 7:45 [...]
    Group PT
    Wed 10/12    
    9:30 am - 10:15 am
    £0.00
    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 [...]
    Group PT
    Thu 11/12    
    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 [...]
    Group PT
    Thu 11/12    
    7:00 am - 7:45 am
    £0.00
    See 'Show / hide menus' at top of Sessions page for 'Session overview' and 'Today's Group PT session description and video' 7:00 am - 7:45 [...]
    Group PT
    Thu 11/12    
    9:30 am - 10:15 am
    £0.00
    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 [...]
    Group PT
    Fri 12/12    
    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 [...]
    Group PT
    Fri 12/12    
    7:00 am - 7:45 am
    £0.00
    See 'Show / hide menus' at top of Sessions page for 'Session overview' and 'Today's Group PT session description and video' 7:00 am - 7:45 [...]
    Group PT
    Fri 12/12    
    9:30 am - 10:15 am
    £0.00
    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 [...]
    Group PT
    Sat 13/12    
    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 [...]
    Group PT
    Sat 13/12    
    9:00 am - 9:45 am
    £0.00
    See 'Show / hide menus' at top of Sessions page for 'Session overview' and 'Today's Group PT session description and video' 9:00 am - 9:45 [...]
    Group PT
    Sat 13/12    
    10:00 am - 10:45 am
    £0.00
    See 'Show / hide menus' at top of Sessions page for 'Session overview' and 'Today's Group PT session description and video' 10:00 am - 10:45 [...]
    Group PT
    Mon 15/12    
    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 [...]
    Group PT
    Mon 15/12    
    7:00 am - 7:45 am
    £0.00
    See 'Show / hide menus' at top of Sessions page for 'Session overview' and 'Today's Group PT session description and video' 7:00 am - 7:45 [...]
    Group PT
    Mon 15/12    
    9:30 am - 10:15 am
    £0.00
    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 [...]
    Group PT
    Tue 16/12    
    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 [...]
    Group PT
    Tue 16/12    
    7:00 am - 7:45 am
    £0.00
    See 'Show / hide menus' at top of Sessions page for 'Session overview' and 'Today's Group PT session description and video' 7:00 am - 7:45 [...]
    Group PT
    Tue 16/12    
    9:30 am - 10:15 am
    £0.00
    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 [...]
    Group PT
    Wed 17/12    
    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 [...]
    Group PT
    Wed 17/12    
    7:00 am - 7:45 am
    £0.00
    See 'Show / hide menus' at top of Sessions page for 'Session overview' and 'Today's Group PT session description and video' 7:00 am - 7:45 [...]
    Group PT
    Wed 17/12    
    9:30 am - 10:15 am
    £0.00
    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 [...]
    Group PT
    Thu 18/12    
    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 [...]
    Group PT
    Thu 18/12    
    7:00 am - 7:45 am
    £0.00
    See 'Show / hide menus' at top of Sessions page for 'Session overview' and 'Today's Group PT session description and video' 7:00 am - 7:45 [...]
    Group PT
    Thu 18/12    
    9:30 am - 10:15 am
    £0.00
    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 [...]
    Group PT
    Fri 19/12    
    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 [...]
    Group PT
    Fri 19/12    
    7:00 am - 7:45 am
    £0.00
    See 'Show / hide menus' at top of Sessions page for 'Session overview' and 'Today's Group PT session description and video' 7:00 am - 7:45 [...]
    Group PT
    Fri 19/12    
    9:30 am - 10:15 am
    £0.00
    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 [...]
    Group PT
    Sat 20/12    
    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 [...]
    Group PT
    Sat 20/12    
    9:00 am - 9:45 am
    £0.00
    See 'Show / hide menus' at top of Sessions page for 'Session overview' and 'Today's Group PT session description and video' 9:00 am - 9:45 [...]
    Group PT
    Sat 20/12    
    10:00 am - 10:45 am
    £0.00
    See 'Show / hide menus' at top of Sessions page for 'Session overview' and 'Today's Group PT session description and video' 10:00 am - 10:45 [...]
    Group PT
    Mon 22/12    
    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 [...]
    Group PT
    Mon 22/12    
    7:00 am - 7:45 am
    £0.00
    See 'Show / hide menus' at top of Sessions page for 'Session overview' and 'Today's Group PT session description and video' 7:00 am - 7:45 [...]
    Group PT
    Mon 22/12    
    9:30 am - 10:15 am
    £0.00
    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 [...]
    Group PT
    Tue 23/12    
    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 [...]
    Group PT
    Tue 23/12    
    7:00 am - 7:45 am
    £0.00
    See 'Show / hide menus' at top of Sessions page for 'Session overview' and 'Today's Group PT session description and video' 7:00 am - 7:45 [...]
    Group PT
    Tue 23/12    
    9:30 am - 10:15 am
    £0.00
    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 [...]
    Group PT
    Wed 24/12    
    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 [...]
    Group PT
    Wed 24/12    
    7:00 am - 7:45 am
    £0.00
    See 'Show / hide menus' at top of Sessions page for 'Session overview' and 'Today's Group PT session description and video' 7:00 am - 7:45 [...]
    Group PT
    Wed 24/12    
    9:30 am - 10:15 am
    £0.00
    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 [...]
    Group PT
    Thu 25/12    
    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 [...]
    Group PT
    Thu 25/12    
    7:00 am - 7:45 am
    £0.00
    See 'Show / hide menus' at top of Sessions page for 'Session overview' and 'Today's Group PT session description and video' 7:00 am - 7:45 [...]
    Group PT
    Thu 25/12    
    9:30 am - 10:15 am
    £0.00
    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 [...]
    Group PT
    Fri 26/12    
    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 [...]
    Group PT
    Fri 26/12    
    7:00 am - 7:45 am
    £0.00
    See 'Show / hide menus' at top of Sessions page for 'Session overview' and 'Today's Group PT session description and video' 7:00 am - 7:45 [...]
    Group PT
    Fri 26/12    
    9:30 am - 10:15 am
    £0.00
    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 [...]
    Group PT
    Sat 27/12    
    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 [...]
    Group PT
    Sat 27/12    
    9:00 am - 9:45 am
    £0.00
    See 'Show / hide menus' at top of Sessions page for 'Session overview' and 'Today's Group PT session description and video' 9:00 am - 9:45 [...]
    Group PT
    Sat 27/12    
    10:00 am - 10:45 am
    £0.00
    See 'Show / hide menus' at top of Sessions page for 'Session overview' and 'Today's Group PT session description and video' 10:00 am - 10:45 [...]
    Group PT
    Mon 29/12    
    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 [...]
    Group PT
    Mon 29/12    
    7:00 am - 7:45 am
    £0.00
    See 'Show / hide menus' at top of Sessions page for 'Session overview' and 'Today's Group PT session description and video' 7:00 am - 7:45 [...]
    Group PT
    Mon 29/12    
    9:30 am - 10:15 am
    £0.00
    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 [...]
    Group PT
    Tue 30/12    
    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 [...]
    Group PT
    Tue 30/12    
    7:00 am - 7:45 am
    £0.00
    See 'Show / hide menus' at top of Sessions page for 'Session overview' and 'Today's Group PT session description and video' 7:00 am - 7:45 [...]
    Group PT
    Tue 30/12    
    9:30 am - 10:15 am
    £0.00
    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 [...]
    Group PT
    Wed 31/12    
    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 [...]
    Group PT
    Wed 31/12    
    7:00 am - 7:45 am
    £0.00
    See 'Show / hide menus' at top of Sessions page for 'Session overview' and 'Today's Group PT session description and video' 7:00 am - 7:45 [...]
    Group PT
    Wed 31/12    
    9:30 am - 10:15 am
    £0.00
    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 [...]
    Group PT
    Thu 01/01    
    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 [...]
    Group PT
    Thu 01/01    
    7:00 am - 7:45 am
    £0.00
    See 'Show / hide menus' at top of Sessions page for 'Session overview' and 'Today's Group PT session description and video' 7:00 am - 7:45 [...]
    Group PT
    Thu 01/01    
    9:30 am - 10:15 am
    £0.00
    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 [...]
    Group PT
    Fri 02/01    
    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 [...]
    Group PT
    Fri 02/01    
    7:00 am - 7:45 am
    £0.00
    See 'Show / hide menus' at top of Sessions page for 'Session overview' and 'Today's Group PT session description and video' 7:00 am - 7:45 [...]
    Group PT
    Fri 02/01    
    9:30 am - 10:15 am
    £0.00
    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 [...]
    Group PT
    Sat 03/01    
    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 [...]
    Group PT
    Sat 03/01    
    9:00 am - 9:45 am
    £0.00
    See 'Show / hide menus' at top of Sessions page for 'Session overview' and 'Today's Group PT session description and video' 9:00 am - 9:45 [...]
    Group PT
    Sat 03/01    
    10:00 am - 10:45 am
    £0.00
    See 'Show / hide menus' at top of Sessions page for 'Session overview' and 'Today's Group PT session description and video' 10:00 am - 10:45 [...]
    Events on Mon 01/12
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    13 Dec 25
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    15 Dec 25
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    Events on Sat 03/01
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    3 Jan 26
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    Group PT
    3 Jan 26
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    [/reveal]
    [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


      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)

      [/reveal]

      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]
        [reveal heading="%image% Show / hide Coaching Call request"]

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        [reveal heading="%image% Show / hide Additional Session request"]

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        [reveal heading="%image% 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 (In club)



        Date Time Session Book

        Tue 09/12

        9:30 AM

        Group PT


        Tue 09/12

        5:00 PM

        Group PT


        Tue 09/12

        6:00 PM

        Group PT


        Tue 09/12

        7:00 PM

        Group PT


        Wed 10/12

        6:00 AM

        Group PT


        Wed 10/12

        7:00 AM

        Group PT


        Wed 10/12

        9:30 AM

        Group PT


        Wed 10/12

        5:00 PM

        Group PT


        Wed 10/12

        6:00 PM

        Group PT


        Wed 10/12

        7:00 PM

        Group PT


        Thu 11/12

        6:00 AM

        Group PT


        Thu 11/12

        7:00 AM

        Group PT


        Thu 11/12

        9:30 AM

        Group PT


        Thu 11/12

        5:00 PM

        Group PT


        Thu 11/12

        6:00 PM

        Group PT


        Thu 11/12

        7:00 PM

        Group PT


        Fri 12/12

        6:00 AM

        Group PT


        Fri 12/12

        7:00 AM

        Group PT


        Fri 12/12

        9:30 AM

        Group PT


        Fri 12/12

        5:30 PM

        Group PT


        Fri 12/12

        6:30 PM

        Group PT


        Sat 13/12

        8:00 AM

        Group PT


        Sat 13/12

        9:00 AM

        Group PT


        Sat 13/12

        10:00 AM

        Group PT


        Mon 15/12

        6:00 AM

        Group PT


        Mon 15/12

        7:00 AM

        Group PT


        Mon 15/12

        9:30 AM

        Group PT


        Mon 15/12

        5:00 PM

        Group PT


        Mon 15/12

        6:00 PM

        Group PT


        Mon 15/12

        7:00 PM

        Group PT


        Tue 16/12

        6:00 AM

        Group PT


        Tue 16/12

        7:00 AM

        Group PT


        Tue 16/12

        9:30 AM

        Group PT


        Tue 16/12

        5:00 PM

        Group PT


        Tue 16/12

        6:00 PM

        Group PT


        Tue 16/12

        7:00 PM

        Group PT


        Wed 17/12

        6:00 AM

        Group PT


        Wed 17/12

        7:00 AM

        Group PT


        Wed 17/12

        9:30 AM

        Group PT


        Wed 17/12

        5:00 PM

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        Group PT (Online)



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