Total Sessions: 0
Next Coaching Day: Monday 4th May
[rise_reveal title=" Show / hide Coaching Day session bookings"]
[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 | Maximum May-hem | Two 12 minute Fitness Race style workouts - max rounds of 5 cardio and resistance exercises | Total rounds |
| Tuesday | Spring into action | 12 rounds full body workout | Tricep dips |
| Wednesday | Half rep havoc | Full rep - bottom half - top half on three rounds of exercises | Full shoulder press |
| Thursday | Body Blast | Upper - lower body a core accumulator work out | Plank up & downs |
| Friday | 3 Seconds | 3 seconds each way on 4 pairs of exercises | Max hang |
| Saturday | Shred for Summer | Full body workout of five lots of three exercises | Bent over row |
[rise_reveal title=" Show / hide today’s Group PT session description and video"]
Friday – 3 Seconds
TRX press up
TRX alternate Archers
TRX chest / biceps stretch
Single Leg Squat OR Split Lunge
Squat Jumps
Kneeling Quad Stretch
Rings bent arm hang
Rings pull ups
Rings round back hang
Handstand hold
Planche lean
Box based shoulder stretch
[rise_reveal title=" Show / hide all Group PT Session descriptions and videos"]
Monday – Maximum May-hem
Dumbell thrusters
Walkouts
Renegade rows
Burpees
Dips
Kettlebell deadlift
Press ups
Goblet squat
Sit ups
Overhead alternate lunges
Tuesday – Spring into action
1. Mountain climbers on slam balls
2. Battle ropes squat hold
3. Burpee tyre jump overs
4. TRX in-out jump squats
5. Triceps dips on bench
6. Box steps
7. Corridor sumo squat trail - 5 reps & jump
8. Plank ladder walk & burpee
9. Yoga ball hamstring curl
10. Yoga ball ab crunch
11. Plate crunch
12. Scissor kicks
Wednesday – Half rep havoc
TRX half chins
Stability ball bench press
Standing shoulder press into push press
Walking lunges
Single leg Deadlift lunges right - left
Walking lunges
Thursday – Body Blast
1) Side lunges
2) Plank up & downs
3) Sit ups
4) Shuffle & tap
5) Squat pulse punches
6) Bicycle crunches
Friday – 3 Seconds
TRX press up
TRX alternate Archers
TRX chest / biceps stretch
Single Leg Squat OR Split Lunge
Squat Jumps
Kneeling Quad Stretch
Rings bent arm hang
Rings pull ups
Rings round back hang
Handstand hold
Planche lean
Box based shoulder stretch
Saturday – Shred for Summer
Sand bag lunges
Walkout press ups
Wall sits
Single leg hip thrusts left
Single leg hip thrusts right
Burpee med ball slams
Flutter kicks
Dumbbell bent over rows
Banded abductors
Triceps push downs
Russian twist
Alternating biceps curls
Dsumbbell sumo squats
Lat pull downs
Dumbbell shoulder press
[rise_reveal title=" Show / hide calendar"]
Mon
Tue
Wed
Thu
Fri
Sat
Sun
M
T
W
T
F
S
S
3
8:00 AM - Coaching Day Assessment
8:06 AM - Coaching Day Assessment
8:12 AM - Coaching Day Assessment
10
17
24
31
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[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)
[rise_reveal title=" Show / hide How to book and do online sessions video"]
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