Total Sessions: 0
Next Coaching Day: Monday 1st December
[reveal heading="%image% Show / hide Coaching Day session bookings"]
[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 | Give me Strength (and Endurance) | Four pairs of strength and endurance exercises done four times every other minute | Deadlift (5RM) |
| Tuesday | Santa's Mini Grottos | 3 stations of 5 exercises of mini ascending-descending ladders | Hanging leg raises (50s) |
| Wednesday | Jingle Balls | £ rounds of 3 ball based exercises | Medball Highland toss |
| Thursday | Noel Nutcracker | Full body accumulator workout | Squat punch (30s) |
| Friday | 12 Days of Christmas | 12 exercise ascending accumulator | 12 Days of Christmas (round reached) |
| Saturday | Santa's Superset Slay | 6 superset full body strength and cardio workout | Bench press (50s) |
[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 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 heading="%image% Show / hide calendar"]
Mon
Tue
Wed
Thu
Fri
Sat
Sun
M
T
W
T
F
S
S
5:30 AM - Coaching Day Assessment
5:36 AM - Coaching Day Assessment
5:42 AM - Coaching Day Assessment
7
14
21
28
4
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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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