Day Session name Basic overview
MondayPower and glory!10 reps of a high intensity power-based exercise followed by maximum reps of an
TuesdayKeep going!12 consecutive exercises for 30 seconds with 10 seconds between - 4 times
WednesdayWalk - rest - playFour rounds of four exercise for 45 seconds each
ThursdayNo rest for the wickedTwo full body combinations of six exercises with reducing rest time
FridayFridayalisthenics Four seven minute stations of body weight exercises: Push - Pull - Legs - Core
SaturdayNo Slack Saturday A full body 7 exercise workout
Workout builder

    Workout duration:

    Equipment available:

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      Age (years):
      Gender (1 = Male, 2 = Female):
      Height (cm):
      Current weight (kg):
      Current BF%:
      Target BF%:
      Target days for change:
      Activity level (1 = Little/no exercise, 2 = Light exercise, 3= Moderate exercise - 3-5 days/wk, 4 = Very active - 6-7 days/wk):

      Age (years):
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      Height (cm):
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      Maintenance calories0
      Target daily calories:#DIV/0!

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      Ricky MorrisMorris (20 Sessions photo)0792573051511370Edit17 Devon CloseMacclesfieldSK10 3HB0RISE Together
      Russell WattsWatts881977719137310Edit25 Livesley RoadMacclesfieldSK10 2ZJ0RISE Together
      Sam OliverOliver37841788099288934Edit9 Hollin RoadMacclesfieldSK10 5NQ34RISE Together
      Samuel PerryPerry057679541710060Edit206 Peter StreetPexhill Road, HenburySK11 8ET0Free membership
      Sandra BoothBooth1729477495897447323/03/22 BEdit110 Abbery RoadMacclesfieldSK10 3PA73RISE Together
      Sarah BurnsBurns9118715852614040EditKnowl View, WincleMacclesfieldSK11 0QE0RISE Together
      Sarah HedgesHedges11425771581955530EditNew FarmPrestburySK11 9PY30RISE Together
      Sarah SimpsonSimpson17462771465627344Edit41 Vincent StreetMacclesfieldSK11 6UJ44RISE Together
      Saurabh UpadhyeUpadhye (20 Sessions photo)1839674257963960Edit30 Wightman AvenueCongletonSK10 3GU0RISE Together
      Scott StraughanStraughan (200 Sessions photo)457615782872345363EditGreen Eaves, Bridge End DriveMacclesfieldSK10 4DL63RISE Together
      Sean ClaytonClayton48718757213252022Edit3 Patterson CloseMacclesfieldSK10 2YU21RISE Together
      Sharon Corscadden-BrownNanni (300 Sessions photo)17563785435790695Edit64 Ullswater RoadMacclesfieldCW12 4JJ93RISE Together
      Simon CalderbankCalderbank (300 Sessions photo) (Notepad)807866781383807873Edit72 St George's StreetMacclesfieldSK11 6TD72RISE Together
      Sonia AndersonAnderson1554877726023531727/04/21 BottleEditThe Old Post Office, WincleMacclesfieldSK11 0QE17RISE Together
      Sophia LyonLyon904775916413380Edit35 High StreetMacclesfieldSK11 8BR0RISE Together
      Sophie NanniNanni1823777523921184EditFlat 6, Middle Mill, Park LaneMacclesfieldSK11 6TL4RISE Together
      Stacey Woodmanwoodman15112782333718223Edit11 EastgateMacclesfieldSK10 1GD23RISE Together
      Stephanie PhillipsPhillips1507279572028208Edit36 Park Mount DriveMacclesfieldSK11 8NT8RISE Together
      Stephen LeitchLeitch607803798091624555Edit106 Craig RoadMacclesfieldSK11 7YH54RISE Together
      Stuart BarberBarber15344754007751711Edit10 The Crescent, Mottram St. AndrewAshbourneSK10 4QW11RISE Together
      Su HoHo (Bag)28305774762523235Edit15 Rydal PlaceMacclesfieldSK11 7XU34RISE Together
      Sue AsburyAsbury38582745536136822Edit69 Ryle StreetCongletonSK11 8AX22RISE Together
      Sue HallHall (400 Sessions photo)057577570124486613/01/21 B - 16/03/21 WB - 10/05/21 HAT - 05/07/21 BAG - 21/04/22 TOP EditThe Stables, Gravelly Bank Farm, Rodsley Lane, YeaveleyMacclesfieldDE6 2DT66Free membership
      Tariq DaultanaDaultana847274247306480Edit57 Home Farm AvenueMacclesfieldSK10 3QW0RISE Together
      Tracy WelchWelch9904179837239896EditThe Gatekeepeer's, Dobford Grange, North RodePrestburyCW12 2NY5RISE Together
      Tricia SidebothamSidebotham (200 Sessions photo)24357777603739715205/07/21 B - 05/07/21 WB - 01/09/21 HAT - 04/11/21 BAG - 21/02/22 TOP - 04/04/22 HEdit61 Robin Lane, Lyme GreenSK11 0LF151RISE Together
      Vaila WhittakerWhittaker (Wristband)48211754614079816Edit66 Jodrell StreetSK11 7BB16RISE Together
      Vicky HopeHope41171781075545610303/03/21 B - 27/04/21 WB - 20/10/21 HAT - 01/12/21 BAG - 22/02/22 TOP - XL HOODIEEdit49 Willowmead RoadSK10 4DD103RISE Together
      NameBusySessionsWeight lost
      Clare Cuthbertson60

      Emma Newton60

      Esther Bennett60

      Steven Farden60

      Erika Adams70

      Janet Dean70

      Julie Brocklehurst70

      Julie Swindells70

      Keren Feeney70

      Leanne Thomas Blunn7-4

      Lee Shore70

      Liam Bevan70

      Lisa Wilson70

      Louise McCarthy70

      Naveen Kumar70

      Alexandra Louise Horan80

      Claire Warrington80

      Debbie Fligg80

      Helen Farmer80

      Jamie Sinclair80

      Lee Nicholson80

      Louise Walker80

      Neelam Erfan Ali80

      Rebecca Clulow80

      Andrew Stokes-Owen90

      Joy Daglish90

      Kate Mulryan90

      Rachel Belfield90

      Sarah-Kate Cantlie90

      Stephen Reed90

      Vicky Hope90