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Innovate News

Brand New ‘Refer & Reward’ Program

6/1/2022

0 Comments

 
EXCITING NEWS: Brand New ‘Refer & Reward’ Program
We’re delighted to announce our brand new Refer & Reward program, starting today.
Where you can earn CASH - and your friend can earn free stuff and / or a discount on getting started with us.

How’s it work?

  1. To refer someone, you can either fill the form in using the link below,

    https://chrislupton.wufoo.com/forms/refer-a-friend

    or pass one of the referral cards (in the picture below) to a friend. Grab one from Nathan if you like :-)

  2. We will log YOU as the referrer

  3. They can claim a free two week trial with us.

    And they can claim £50 off our 6 Week Transformation program …..OR….. £50 off a 12month membership with us.

  4. IF they commit to 12 months with us, YOU will get £30 in cold, hard cash. To spend on anything you like. I’m guessing a bottle of Prosecco is about 30 quid these days due to inflation :-p

    ___________________________


A quick bit of context & background (to answer some questions we’re half-expecting)
  • Pre-covid, we had a referral scheme in place. Over the last two years, with most small businesses being decimated, and propped up by government funding, we had to stop that scheme.

  • We were charging less when we were fully online, and even when we re-opened the gym, with many clients apprehensive about coming back or joining a gym, we didn’t sign anyone up to be committed for the ‘longer term’. The point to this is that we could only, and can only, afford to reward people who refer someone to us for the longer term.

  • Now that covid is out of the way, and we’re getting back on track, we’re ready to apply this new Refer & Reward program for anyone who refers someone from today onwards.

  • Anyone that has referred someone to us between June 1st 2021 and May 31st 2022, will be eligible to claim a free bolt-on pack of additional sessions (worth between £50 and £80 depending if you’re LGPT or SoS).

    note: The legend you referred, must still be with us.

    To claim your freebie, please email admin@innovatefitness.co.uk and Kate will sort it next week for you :-)


We’re super excited about being able to launch this effective today - and we’ve always believed that finding new clients who are friends (or family) of our already existing amazing clients, is the best way of doing things:-)


Any questions, please contact admin@innovatefitness.co.uk or text us on 07441 428 178


Thanks
Chris and the team

#BeMore


0 Comments

s.o.s - important m'ship news

12/10/2021

2 Comments

 
Hello 'Sisters' !

As you know, when we relaunched S.o.S, some of the memberships were just that, a launch offer.

Heading into 2022, we'll be amending some of the pricing to the 'correct' levels.
These are relatively small changes, and only affect some clients (depending on current m'ship level).

  • 10 x SoS p/m remains at £99

  • 14 x SoS p/m increases from £119 to £129

  • 14 x SoS + unlimited LGPT increases from £129 to £149pm 

  • Unlimited SoS & unlimited LGPT increases from £149 to £169pm

​These changes are effective from January 1st - BUT, for current clients (eg if you're reading this) it will be effective as from Feb 1st - because xmas :- )

If you wish to make savings, we have 12 months PIF (Paid In Full)  options where you pay for 10 months and get 2 free.

The 2021 PIF pricing is:

  • 14 x SoS =  £1,190 (Saving £238 p/year)

  • 14 x SoS + unlimited LGPT = £1,490 (saving £298 p/year)

  • Unlimited SoS & unlimited LGPT = £1,690 (saving £338 p/year)

NOTE: We will also be changing our PIF terms, next year, from buy 10 get 2 free, to buy 12 get 2 free (for large group as well as SoS), so if you wish to take advantage of the current 2021 options, we ask that you do this before December 21st.

Hopefully you can see that in effect, we're simply raising 1 of our memberships by £10p/m, and 2 by £20pm, as outlined as the start of the relaunch of Sisters, and closer to where we believe the pricing levels should be for this more 'bespoke' level of Coaching:-)

Nathan is your man to talk through, ask questions etc.

Thanks for reading, thanks for your support, and happy lifting!

​Chris & Team Innovate


2 Comments

members only 21 day challenge

11/8/2021

0 Comments

 
This is a quick overview of what's going down.
We've posted on FB a few times, but putting it here too incase you missed it :-)

WHAT ?

- FREE fun 21 day online challenge to follow along away from your sessions

- Delivered through our iCoach app

- Daily workouts to do at home (no kit required) with video demos
- Optional stretch routines if you prefer something a little 'slower' and 'gentler' 
- Weekly theme / habit to focus on and track
- Follow or track your nutrition

WHY?

1. A bit of focus before xmas
2. A bit of fun and additional engagement / challenge
3. An opportunity to ‘kickstart’ any plataeus or stalling you might be going through this time of year.


WHEN?

- It’ll run for 21 days, starting Monday 15th November

- Just in time for the xmas party season!

- £5 per person - this is purely to cover the cost of each additional app user for the 21 days.




Awards will be handed out
- Most steps (you can log these in the app)
- Most weight lost (you can log this in the app)
- Best body change pics (chosen by coaches)
- Most workouts completed 
It’s totally optional which bits to participate in, and which bits not to. 
It’s just for fun and focus!

HOW TO GET INVOLVED
  1.  CLICK THIS LINK and fill out the form - and pay the £5 after you've submitted the form
  2.  Check your email in the next 48hrs
  3.  Create an account in the app
  4.  Follow the content in there
  5.  Engage and have fun online with your fellow fitties
0 Comments

Innovate Charity Challenge

10/14/2021

1 Comment

 

Dear Fitties, here is some more info on our Charity Challenge Day- we are raising funds to support Breast Cancer Now.

We will be holding workouts in the gym at 8am, 9am and 10am on Saturday 23 October.
You can book onto a session through GoTeamUp.
Once booked you will be prompted to go to our justgivingpage to make a donation to Breast Cancer Now. Please donate what you can. 

Here is the link if you want to make a donation now:
www.justgiving.com/fundraising/innovatefitness

On the day, please  WEAR PINK ​if you can - and feel free to come down to the gym if you are doing a workout or not - you are all welcome even if it’s just to cheer on your fellow fitties, have a chat with Nathan about Sisters of Steel, or to see the lovely lingerie on display from Sheer Bliss who will be chatting to us about the importance of getting bras correctly fitted! Heck Food will be here with their new range of chicken cooked snacks for us to sample. And we have an amazing collection of prizes to be awarded to some lucky members who take part in the workouts - these will be drawn after the workouts are completed- so get yourself booked in to be eligible…….
​
Can't wait to see you all!
Team Innovate


1 Comment

unlimited online training for lower fees!! (and some changes to the timetable)

8/27/2021

6 Comments

 
We're giving all our online members  MORE access to training for less.
This is to help combat a few tweaks to the timetable that we're making.

Read on below to find out more..........
Picture

Up until now, online membership are:

Sessions & Price:

Unlimited = £65pm
13pm = £49pm
9pm = £39pm



From mid September, we are making the £49pm membership an unlimited membership option.

Yup. We're giving you unlimited access.

And if you're currently doing unlimited and paying £65pm, we're going to start charging you LESS.


The two new options will be:


Sessions & Price:
​

Unlimited = £49pm
13pm = £39pm


timetable changes

Sadly, we're having to get rid of online training on an evening, as an option-  from mid September.
The numbers just aren't working.
We appreciate this will frustrate the handful of you who DO attend online on an evening, and we simply ask you to understand things from our position.

This is PART of the reason why we're "moving the line" of what you get for your membership above.
We'd love you to still make it work with us, and don't forget, you also get unlimited access to On Demand sessions.

As ever, like you, we're always doing our best and in an ideal world, will get back to 'fighting fit' as a business where we can put on all the sessions (gym, online, SoS) that everyone wants.



6 Comments

your group training membership just got better :-)

8/27/2021

5 Comments

 
As part of us "tidying up" and revising the value we offer, now that it looks (touchwood) that there's no more lockdowns, we wanted to give you some awesome news about your Group Training membership.

Read on below.....
Picture

Up until now, you can use your sessions for group OR online.

eg. if you're a gym member doing 14 sessions per month, you can use all 14 in the gym, or 10 in the gym and 4 online, or 12 in the gym and 2 online etc.

WELL, as from September, you'll be able to get FREE UNLIMITED access to online.
eg
If you're on 14 gym sessions a month, you can use all 14 in the gym - AND do as many online sessions as you want, for FREE!

Winning!!!!

============================

For this reason, we're also  doing away with our Hybrid memberships.

If you're on Hybrid (where you get specifically, 7 gym and 7 online sessions) you'll be put onto our 10 gym sessions per month membership and get free unlimited online on top of that too.
For the same price as you were paying previously.

Winning AGAIN !!



You don't need to do anything.
We will gradually make the amendments at our end.
We just wanted to give you all the good news that you can now train more, for NO extra cost :-)

5 Comments

sisters of steel is back

8/27/2021

17 Comments

 
FINALLY, we are delighted to announce the launch of SoS version 2.0!!

Sisters of Steel (SoS) is our signature 'Small Group Strength Training' program that we've had to park since the pandemic hit, and we're giddy with excitement about 
launching version 2.0 in the next few weeks!!!!

Read on to find out how to get involved .......

Picture


What IS it exactly ?
​
What IS 'small group strength training' ?


  • It's intimate groups (4-8 people max) which enables a truly personalised coaching experience 
  • It's about lifting 'proper' weights.
  • It's about getting STRONG - really, really STRONG
  • It's about feeling empowered
  • It's about PROGRESSING
  • It's about gaining the CONFIDENCE to lift weights
  • It's about firming up and toning up faster than you could or would in any other form of exercise 
  • It's about being able to play with full sized barbells, without the fear that doing so in a 'normal' gym, would bring
  • It's about developing a shared interest and camaraderie with the other "sisters"

_____________________________________

We've put together some FANTASTIC launch offers - check them out below.

We won't be able to offer some of these prices and bonuses forever - due to this program being bespoke, personalised and as close to 1-1 private Personal Training as you can get, but at a fraction of the cost, we're only offering the bonuses for the next few weeks.
Picture

Can see the insane value, but unsure about the style of training ?

We've got you covered.

We offer a free two week trial to all existing members.
The only caveat we have is that:
a) the monthly fees are within your budget 
b) you attend all 4 trial sessions (2 per week)

We'll post more about doing a trial, soon.....

the timetable

We're building things back up gradually, but the more popular this gets (and we'll be promoting SoS outside of our membership base, which we didn't previously do) we'll add more sessions.

Picture

As ever, please contact us for more info, or you'd like a discussion with one of the team about tying out SoS, or getting onboard with one of the launch memberships bonus options!

We CANNOT wait to get this rocking again!

17 Comments

member news - 14th july 2021

7/14/2021

0 Comments

 
IMPORTANT GYM REOPENING NEWS

We wanted to put some comms out around the next stage of gym reopening.

Our current intentions are:

1) The team are removing the pods on Sunday


2) The team are going to eat pizza whilst removing the pods on Sunday


3) Our initial programming will consist of 2 main formats:
a) ‘invisible pods’ - essentially the same set up now for things like MetaPump sessions, but without the tape on the floor
b) Circuit format - groups of 5 or 6 in stations around the gym


4) The huge gym door open to ensure ventilation that’s almost equal to that of being stood in an open field.
We have measured the air quality previously with our carbon dioxide monitor ( as recommended by Jon Van Tam!) and will do so again).


5) Sanitisation of equipment and sanitising options around the gym for anyone who wishes to use it during a workout.
(I think/hope everyone is aware by now thet the whole ‘surface transmission’ thing is such low, low risk in any environment according to the science)


6) We intend to have fixed formats on fixed days.
eg
Monday = StrongWoman
Tuesday = MetaPump
etc etc (those are examples, not decisions).

This serves two purposes:

1) it enables us to put the themes back on GTU without the 5 hours of admin a month having to manually change theme because our sessions themes changed every week

2) it will be easy to see which themes are ‘invisible pods’ days, and which are circuit days

——————————————-

We’re waiting on any updates from CIMPSA (one the leisure and fitness bodies who are usually first to get specific details from government changes), but it’s expected that just like in general society, certain elements are recommended, but not legislated.

In reality the only changes in our own intial ‘next steps’ is the move for half our sessions a week to be circuit format, which will be small groups of people (4-6) working near each other - but certainly not right in each other’s faces!

One of the other benefits, which might sound a bit ‘cheeky’, but is true - is that because of our typical demographic, 95% of our clientele will have been offered their second jab by now too, which also helps.

As ever, if and when any further guidance changes, we’ll make further decisions accordingly.

​Muchos gracias


=================================

FB GROUP RE-CAP

CLICK HERE
for VERY exciting news re: Yoga (hint: it's going to be included as part of your membership!)

CLICK HERE for Ruth's 'running' success story

CLICK HERE for Lisa's Total Warrior success story 

CLICK HERE for Debbie's Total Warrior success story

CLICK HERE for our article on how to choose the right weight for your workouts 

=================================

USEFUL LINKS

1) CLICK HERE for  July gym workout doc

2) CLICK HERE for the July online workout doc

3) CLICK HERE to refer a friend to us for a free two weeks

4) CLICK HERE if you want to purchase a nutrition kickstart bolt-on, (next 28 day kickstart begins Monday 19th July)
0 Comments

new timetable

4/25/2021

1 Comment

 
Already been posted in the Facebook group, but here is a permanent 'home' for this important news :-)

 **LISTEN UP FOLKS, REALLY IMPORTANT INFORMATION FOR EVERYONE BELOW! **

 After much discussion & deliberation here is the timetable that we will be starting with when we reopen the gym on the 17th May.

 Thank you to everyone who shared their feedback with us, in response we have added two further online sessions per week, one early at 6:10AM and one lunchtime session at 12:30PM.

 We have also introduced an alternating weekend timetable which means the Saturday sessions one week will be on the Sunday the following week and vice versa.

 The timetable will be continually reviewed and sessions added according to demand.

 We now need you to submit your choices for your main membership and Mini SoS ASAP by clicking on the following link:

http://bit.ly/MEMBERSHIPSMAY2021

 When we closed for this lockdown at the end of December 2020 we had no idea we would not be allowed to open again for another 4.5 months, and we said at the time that we would revert back to all existing memberships automatically.
We have decided against doing this as we know many of your circumstances or preferences have changed, therefore we do need EVERYONE to complete the form please, it should only take a minute or two.


 If we do not get a completed form from you your membership will not be changed, but you will get regular reminders, you might prefer to avoid these by filling the form in now! 

 Thank you for your patience while we work through what will be a very large volume of responses. If you have any specific questions about your membership and are unsure how to complete the form please direct these to Innovate Crew  by messenger and we will get back to you as soon as we can.

 We are so looking forward to getting lots of you back in the gym, and offering the rest of you our fabulous Innovate experience with what is now our permanent Online service! (Who could have imagined that in March last year?!)

We are looking forward to to see you all get healthier, happier and stronger in 2021 
Team Innovate

#BeMore
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1 Comment

APRIL WORKOuTS

3/28/2021

0 Comments

 


Monday 29th of March 
Mini Sisters 7

PROGRAMMING NOTES:
  • Beginning with big muscle groups in WO1 to Upper body in WO2 
  • TABATAS either bodyweight or with light weight  BB
SET-UP
  • 2 Workouts 3 exercises 
  • 2 Tabatas. One in between the WO´s and one in the end
TIMINGS

  • 75 s per exercise, 20 s rest in between each exercise 
  • 2 rounds then move on to TABATA
  • 75 seconds between TABATA and WO 2
  • During WO, Tempo 4.0-2.0
  • Change weights between Tabata 1 and WO 2 (75 s rest)

WO 1
A) BB Deadlift
B) BB Back squat 
C) BB Glute Bridges 
TABATA: Burpees
WO 2
A) BB Clean and press 
B) BB Bent over row
C) BB Tricep extension supine
TABATA: BB Thrusters 


28:15

https://www.intervaltimer.com/timers/10281753-custom-timer
Tuesday 30th of MarchCARDIO & Core 3

Energetic exercises, performed over longer durations, designed to elevate your heart rate & breathing to improve cardiovascular fitness, alongside core exercises to tone your tummy & strengthen your back

SET-UP
  • 2 Cardio Fartleks
  • 1 Core Circuit (after both Cardio Fartleks)

TIMINGS
  • 6.5 minutes  per cardio fartlek
  • 30 seconds x 3 core exercises x 3 rounds
  • 75 seconds  rest between workouts
  • 3.5 mins to demo cardio fartlek 2


Cardio Fartlek 1:

  1. = In/Out squat jumps
  2. = Lateral shuffle 
  3. = Skater lunges 
  4. = Burpees

Core Circuit: 

  1. = Low plank
  2. = Oblique cycling
  3. = Reverse Crunches 

Cardio Fartlek 2:

  1. = Super skater jumps
  2. = Squat punches 
  3. = Knee to elbows 
  4. = Mountain climbers 

Core Circuit (stays same as first time)

http://intervaltimer.com/timers/10100912 28:00 mins


Wednesday 31st of March
STRONG WOMAN #5 v2


PROGRAMMING NOTES:
  • Unilateral movements
  • Zone 3 always has a 'locomotion' exercise 
SET-UP
  • 3 'workouts
  • Working in pairs (if in gym)
  • 2 exercises per workout

TIMINGS
  • a) 40s L/R
  • b) 40s L/R
  • C) 30s rest 
  • 3 rounds then move to next workout
  • 30 seconds to move on between workout
Zone 1: 
  1. = Split squat OH Press R
  2. = Split squat OH Press L
Zone 2:
  1. = Chest press R
  2. = Chest press L 
Zone 3:
  1. = Reverse Lunges with rotation
  2. = Bear crawls 
 28 mins http://intervaltimer.com/timers/10095033 









Wednesday 31st of March MINI SISTERS 1

PROGRAMMING NOTES:

  • Bilateral movements
SET-UP
  • 3 'workouts
  • 2 exercises per workout 
TIMINGS
  • a) 75s
  • b) 75s
  • c)  25s rest everyone
  • 3 rounds then move to next workout
  • Change weights if needed between WO
  • Tempo 4.0-2.0
  • PREPARE MEMBERS TO PUT ONE SIDE OF THE BAR IN A CORNER OR BY A WALL IN LANDMINE EXERCISES.
workout 1:
  1. = BB Front Squat
  2. = BB Deadlift 
workout 2:
  1. = BB Single arm landmine floor press R
  2. = BB Single arm landmine floor press L
workout 3:
  1. = BB Bicep curl 
  2. = BB Thrusters


Timer 28mins
http://intervaltimer.com/timers/10212726 


Thursday 1st of April
BODY-HIIT #4
WAVE  INTERVALS
PROGRAMMING NOTES:
  • use bodyweight exercises 
  • can also use single KB per person
SET-UP
  • Team-HiiT format 
  • Everyone working individually 
  • triplets (3 exercises each)
  • A-B-C-rest
  • 5 rounds 
  • 2 workouts per sessions
  • 3mins between workouts to demo workout 2
http://intervaltimer.com/timers/10106168 reset timer for second workout after demo of exercises 
  • Exercise A = 60s
  • Exercise B = 40s
  • Exercise C = 30s
  • Rest = 20s
Workout 1:

  1. = Super skater jumps
  2. = Squat punches 
  3. = Mountain climbers

Workout 2:

  1. = Squat jumps 180
  2. = Lateral shuffle
  3. = Plank Starjumps 

Friday 2nd of April TURBULENCE TRAINING #9

CARDIO / STRENGTH 
PROGRAMMING NOTES:
  • bilateral movements
  • program exercises as:
  • a) cardio/metabolic
  • b) strength
  • c) core
SET-UP
  • 3 Workouts
  • 1 cardio, 1 strength, 1 core
  • Cardio workout x 1 round
  • Strength & Core x 2 rounds

    TIMINGS



  • Cardio/Metabolic exercises 75 seconds
  • 20 seconds rest between exercises
  • Strength exercises 60 seconds 
  • 20 seconds rest between exercises
  • Core Exercises 40 seconds
  • 20 seconds rest
2 mins between workouts to demo next workout


http://intervaltimer.com/timers/10100641 online timer 
28 mins
Cardio workout:
  1. =  Knee to elbows 
  2. =  Burpees
  3. =  Skater lunges
  4. =  In/out squat jumps 
Strength:
  1. = Goblet squat 
  2. = Press ups
  3. = Deadlift to upright row
  4. = Reverse Lunge rotation 
Core:
  1. = Russian twist 
  2. = Low plank
  3. = Ab Scissors 
  4. = Plank sit back 

Saturday 3rd of April Focus 6 ABS

TYPE: 1 Workout, Multiple Circuits
TIME: 30 seconds x 6 exercises x 2 rounds... 90 seconds rest between circuits

 Programming notes:

  • 90 seconds rest between circuits

  1. = Glute Bridges
  2. = Side plank hip drop R
  3. = Side plank hip drop L
  4. = Bear crawls 
  5. = Knee to elbow 
  6. = Low plank




http://intervaltimer.com/timers/10101842 online timer 28:30
















Saturday 3rd of April 
MINI SISTERS 3

PROGRAMMING NOTES:

  • Bilateral movements
SET-UP
  • Multiple Intervals & TABATA
TIMINGS
  • Multiple intervals
  • a) 60s
  • c)  20s rest
  • 3 rounds then move to next exercise/workout
  • Tabata 30:10 x 4
workout 1: Multiple Intervals
  1. = BB Front Squats 
  2. = BB Glute bridges 
  3. = BB Romanian Deadlifts 
workout 2: Tabata
TA) = Hang clean
workout 3: Multiple Intervals
  1. = BB Assisted Crunches 
  2. = BB Overhead press
  3. = BB Tricep ext supine 

TIMER 29:10
http://intervaltimer.com/timers/10212626 






Monday 5th of April 
Focus 7 THIGHS

TYPE: 1 Workout, Repeated Circuits (2 different circuits)
TIME: 45 seconds x 4 exercises x 2 rounds... 90 seconds rest between circuits

 Programming notes:
  • 90 seconds rest between circuits


  1. = Goblet squat 
  2. = Front lunge touch downs
  3. = Squat jump 180
  4. = Knee drives 



  1. = Sumo Deadlift
  2. = Burpees 
  3. = Curtsy lunges 
  4. = Squat hold chest press 



http://intervaltimer.com/timers/10101871 online timer 28:30























Tuesday 6th of April Strong Woman 15 

A Metabolism boosting workout, that includes barbell exercises to burn calories, and also strengthen and tone your muscles..

Giant Sets x 2 + a Finisher

Set Up:

Giant Sets: 3 exercises performed back to back for similar muscle groups or body parts (upper, lower, core etc)


Finisher: OTMEM 1 Exercise (start with 6 reps of each exercise, rest remaining time, add 2 reps each round.. Restart at 6 if run out of time)

Timings 

60 secs each exercise, 30 secs rest x 3
60 seconds rest between workouts

2 Exercises A+B  On the minute every Minute: 60/0 x 6
28mins
http://intervaltimer.com/timers/10095230 

Giant Set 1:

  1. = Deadlift 
  2. = Reverse lunge rotations 
  3. = Cossack lunges

Giant Set 2:

  1. = OH press
  2. = Russian twist
  3. = Push up lay down reach

OTMEM:

Exercise A = Goblet squat curl press
Exercise B = Tricep extensions

Wednesday 7th of April MRT

TIMED CIRCUITS #9
Designed to stimulate your metabolism to burn fat, fire up your cardiovascular system for overall health and target many muscles in a single session to build stamina and help you tone up

SET-UP
  • 3 workouts 
  • 3 Exercises
  • Rest at end of each workout
  • Descending Times
  • Demo all exercises at beginning - remind as you go

TIMINGS (for each workout)

R1: 60/15
R2: 45/15
R3: 30/15

Rest 60 seconds between workouts

Workout 1:
  1. = Goblet squat 
  2. = Super skater jumps 
  3. = Weighted crunches 
Workout 2:
  1. = Deadlift to upright row
  2. = OH press 
  3. = Knee to elbow 
Workout 3:
  1. = Plié squat pulses 
  2. = Mountain climbers 
  3. = Squat hold chest press 

http://intervaltimer.com/timers/10100529 
28:15






Wednesday 7th of April MINI SISTERS 5

PROGRAMMING NOTES:

  • Bilateral movements
SET-UP
  • 3 Workouts & Finisher
TIMINGS

  • A 75 s BB
  • B 75 s BB
  • C 60 s Metabolic 
  • 2 BB exercises and 1 metabolic 
  • rest 20 s between exercises
  • 2 rounds then move on 
  • 60 s between WO
  • Only change weights if needed in between WO.
  • Tempo- 4.0-2.0 (s up and s down) 

WO 1

  1. BB Front squat 
  2. BB Deadlift
  3. Renegade rows
WO 2
  1. BB Assisted crunches 
  2. BB Glute bridges
  3. Lateral shuffle 
WO 3
  1. BB Tricep extension  
  2. BB Bent over rows 
  3. Burpees

https://www.intervaltimer.com/timers/10236667-bb-triplets


Thursday 8th of April TRI BLAST 3

A triple action session combining elements of cardio, strength & core training to give your whole body a ‘blast’... you will feel energised, get stronger and whittle down your waistline all whilst burning off energy and calories…

CARDIO / STRENGTH/CORE

PROGRAMMING NOTES:
  • Program as Cardio/Strength/Core/Strength/Cardio
SET-UP
  • 2 Workouts
  • X 2 Rounds


TIMINGS
  1. 70
  2. 50
  3. 40
  4. 50
  5. 70
Rest 15 seconds between exercises, 45 seconds between rounds,  3 mins between workouts to demo 2nd workout


Workout 1:
  1. =  Skater lunges 
  2. =  Deadlifts
  3. =  Reverse crunch
  4. =  Squat curl press
  5. =  Standing climbers 
Workout 2
  1. =  Thrusters 
  2. =  Floor chest press 
  3. =  Oblique cycling
  4. =  Curtsy lunges 
  5. =  Squat punches 
http://intervaltimer.com/timers/10100687 Online timer 27:40 mins

Friday 9th of April STRONG WOMAN #7 +

A slower paced session that puts emphasis on lifting weights with good technique, so you can feel confident lifting heavier than you might in other sessions. This session will build strength in your muscles, tendons and ligaments, and improve bone density. Although slower you will still use heaps of energy in these sessions to help you get leaner as well as stronger (no bulking here)

SET-UP
  • 3 Workouts
  • 3 exercises per workout
  • Slow, Med, Fast

TIMINGS
  • a) 40s SLow
  • b) 40s Med
  • c) 40s Fast
  • d) 20s rest everyone
  • 4 rounds then change workout

http://intervaltimer.com/timers/10095100 28 mins 
28MINS
Workout 1: 
  1. = Goblet squat 
  2. = OH press 
  3. = Deadlift to upright row
Workout 2:
  1. = Crunch legs elevated 
  2. = Press up lay down reach 
  3. = Tricep extensions 
Workout 3:
  1. = Russian twists
  2. = Reverse lunge rotations
  3. = Squat hold chest press 

Friday 9th of April Mini Sisters 6 

PROGRAMMING NOTES:

SET-UP
  • 2 Workout 3 exercises 
  • Multiple intervals (3) 
  • Finisher Tabata 20:10x 6
TIMINGS

  •  60 s per exercise, 20 s rest in between each interval, 30s rest in between exercises 
  • 3 intervals per exercise then move on 
  • 2 mins between WO, change weights here if needed
  • Tempo 2.0-2.0 (seconds up and seconds down) 

  1. BB Back squats 
  2. BB Romanian Deadlift 
  3. BB Glute bridges

  1. BB Upright row 
  2. BB OH press 
  3. BB Bicep curls

Tabata: Thrusters 


TIMER 28:50

http://intervaltimer.com/timers/10282449 




Saturday 10th of April BODY-HIIT #5

WAVE INTERVALS

PROGRAMMING NOTES:
  • use bodyweight exercises 
  • can also use single KB per person
SET-UP
  • Team-HiiT format 
  • Everyone working individually - same workout - on turf
  • quad-sets (4 exercises each)
  • A-B-C-D-rest
  • 6 rounds 
  • 2 workouts per sessions
TIMINGS 
  • Exercise 1 = 25s
  • Exercise 2 = 25s
  • Exercise 3 = 25s
  • Exercise 4 = 25s
  • Rest = 35s

 http://intervaltimer.com/timers/10106174 12m55s *NOTE: this is for ONE workout, please restart with ↺ arrow after demos for W2* 
Workout 1
  1. = Lateral shuffle
  2. = Burpee 
  3. = Knee drives 
  4. = Plank starjumps 
Workout 2
  1. = Squat jump 180
  2. = High knees 
  3. = Plank knee taps
  4. = Squat punches 



Saturday 10th of April Mini Sisters 7

PROGRAMMING NOTES:
  • Beginning with big lower muscle groups in WO1 to Upper body in WO2 
  • TABATAS either bodyweight or with light weight  BB
SET-UP
  • 2 Workouts 3 exercises 
  • 2 Tabatas. One in between the WO´s and one in the end
TIMINGS

  • 75 s per exercise, 20 s rest in between each exercise 
  • 2 rounds then move on to TABATA
  • 75 seconds between TABATA (20:10x8) and WO 2
  • During WO, Tempo 4.0-2.0
  • Change weights between Tabata 1 and WO 2 (75 s rest)


A) BB Reverse lunges 
B) BB Sumo Deadlift 
C) BB Front squat 
TABATA: Burpees 
A) BB OH press 
B) BB Dead rows 
C) BB Tricep extension 
TABATA: Clean and press BB



28:15
https://www.intervaltimer.com/timers/10281753-custom-timer


Sunday 11th of April MRT
TURBULENCE TRAINING #10


CARDIO / STRENGTH/CORE
PROGRAMMING NOTES:
  • bilateral movements
  • program exercises as:
  • a) cardio/metabolic
  • b) strength & Core 
SET-UP
  • 2 Workouts
  • 1 cardio, 1 strength & core
  • Cardio workout x 3 Rounds
  • Strength & Core x 3 Rounds

    TIMINGs

  1. 60s
  2. 60s
  3. 60s
  4. 60s
Rest 30 s 
X 3
2-3 mins between workouts to demo next workout
http://intervaltimer.com/timers/10100654 online timer 

13 mins  Reset Timer for 2nd Workout
Cardio workout:
  1. =  In/Out squat jumps
  2. =  Side to side hop
  3. = Mountain climbers 
  4. = Front lunge touch downs
Strength/Core
  1. = Ab scissors
  2. = Goblet squat
  3. = Low plank
  4. = Deadlift to upright row
Monday 12th of April STRONG WOMAN #1
A slower paced session that puts emphasis on lifting weights with good technique, so you can feel confident lifting heavier than you might in other sessions. This session will build strength in your muscles, tendons and ligaments, and improve bone density. Although slower you will still use heaps of energy in these sessions to help you get leaner as well as stronger (no bulking here)...

PROGRAMMING NOTES:
  • bilateral movements
SET-UP
  • 3 Workouts
  • 3 exercises per workout
TIMINGS
  • a) 40s
  • b) 40s
  • c) 40s
  • d) 20s rest everyone
  • 4 rounds then move to next zone
  • Keep clock running between 'zones'
28MINS  http://intervaltimer.com/timers/10094949 28mins
Workout 1:

  1. = Deadlifts 
  2. = Squat hold chest press
  3. = Low plank

Workout 2:

  1. = Goblet squat curl and press 
  2. = Core hold 
  3. = Upright row

Workout 3:

  1. = Press ups
  2. = Oblique cycling 
  3. = OH press 

Monday 12th of April MINI SISTERS 1



SET-UP
  • 3 'workouts
  • 2 exercises per workout 
TIMINGS
  • a) 75s
  • b) 75s
  • c)  25s rest everyone
  • 3 rounds then move to next workout
  • Change weights if needed between WO
  • Tempo 4.0-2.0
workout 1:
  1. = BB Sumo DL
  2. = BB Back squats 
workout 2:
  1. = BB Split jerks 
  2. = BB Assisted Crunches
workout 3:
  1. = BB Dead row 
  2. = BB Tricep ext 


Timer 28mins
http://intervaltimer.com/timers/10212726 





Tuesday 13th of April  MRT

TIMED CIRCUITS #8
Designed to stimulate your metabolism to burn fat, fire up your cardiovascular system for overall health and target many muscles in a single session to build stamina and help you tone up

SET-UP
  • 1 workouts 
  • 7 Exercises
  • Rest at end of each round
  • Escalating Times

TIMINGS (for each workout)

R1: 40s
R2: 50s
R3: 60s
R4: 70s
Rest 60 seconds between rounds

Workout 1:
  1. = Curtsy lunges
  2. = Thrusters 
  3. = Push up lay down reach
  4. = Super skater jumps
  5. = Russian twists 
  6. = Goblet squat 
  7. = Knee to elbow 

http://intervaltimer.com/timers/10100517 

28:40 mins





Wednesday 14th of April TURBULENCE TRAINING #7 (twice per 12 weeks)

TT CIRCUITS

PROGRAMMING NOTES:

  • strength based movements for all stations
  • metcon style movement in-between


SET-UP
  • 4 stations
  • 1 exercise per station
  • everyone does the same 'cardio/metabolic/ exercise between stations
  • 2 full rounds
  • 2 workouts per session


TIMINGS
  • 70s work, 
  • 20secs metcon (by everyone)
  • no rest between stations 
WO 1
  1. Renegade rows 
  2. Cossack lunges 
  3. Side plank (R1 R, R2 L) 
  4. Floor chest press 

Metcon: Squat raises 

WO 2

  1. Deadlift to upright row
  2. Plie squat pulses
  3. Plank starjump
  4. Tricep extension

Metcon: Skater lunges 

http://intervaltimer.com/timers/10251964 
12mins *NOTE: this is for ONE workout, please restart with ↻ arrow after demo for W2*

Wednesday 14th of April Mini Sisters 2



SET-UP
  • 4 'workouts
  • 2 Couplets & 2 OTMEMs
TIMINGS
  • Couplets
  • a) 60s
  • b) 60s
  • c)  25s rest everyone
  • 3 rounds then move to next workout
  • OTMEM
  • 12 reps (+2) each minute for Xmins (rest remaining time - restart at 12 if run out of time on a round)
  • Tempo: 4.0-2.0 (during WO not OTMEM) 
  • Remind members to try and position the bar in a corner or a against a wall in the Kneeling landmine press 
workout 1: Couplet 1 (A = BB, B = BW)
  1. =  BB Deadlift 
  2. = BB Front lunge 
workout 2: OTMEM 1
  1. = BB Floor chest press 
workout 3: Couplet 2 (A = BB, B = BW)
  1. = BB Thrusters
  2. = BB Kneeling landmine press 
workout 4: OTMEM 2
  1. = BB Clean and press 

TIMER 28:20
http://intervaltimer.com/timers/10212679 




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