Rise & Grind
4:30am and your hand can’t make it to the alarm clock before the voices in your head start telling you that it’s too early, too dark and too cold to get out of bed. Aching muscles lie still in rebellion pretending not to hear your brain commanding them to move. A legion of voices are shouting their unanimous permission for you to hit that snooze button and go back to dreamland.
But you didn’t ask for their opinion. The voice you have chosen to listen to is one of defiance!
The voice that says there was a reason you set that alarm in the first place. So sit up, put your feet on the floor and don’t look back because we’ve got work to do. Welcome to the grind!
WARM UP
A short dynamic warm-up to prepare for class
ROUNDS ( ONE - TEN )
INTERVAL ONE
20 SECONDS
REST ONE
10 SECONDS
INTERVAL TWO
20 SECONDS
REST TWO
10 SECONDS
INTERVAL THREE
20 SECONDS
REST THREE
10 SECONDS
INTERVAL FOUR
20 SECONDS
REST FOUR
10 SECONDS
ROUND COMPLETE
REST 1 MINUTE
COOL DOWN
SHORT STRETCH TO BRING THE HEART RATE BACK DOWN TO RESTING AND AID RECOVERY
This class is a High Intensity Interval Training session, by definition this is going to raise your heart rate to 80-100% & push you to your limit.
That being said, this class is not about absolutely exhausting yourself as a beginner and like any class, injury prevention is our number one concern. So be kind and follow these rules if you find yourself getting too fatigued.
- Stop at any point needed, count to either 3s or 5s and continue (if possible).
- If a specific exercise is causing issues, use the simplified alternative (That’s what it’s there for).
- If you are feeling light headed and don’t think you’re able to continue, skip the whole round, see how you feel on the next round and go again.
- If you feel like you’ve had enough, leave it there, remember what round achieved and try to beat it on the next class.
Finally, due to the nature of online training, it’s not possible for trainers / coaches to monitor client / member exercise form or physiological indicators so please: be careful, don’t take any unnecessary risks and stay safe at all times. We do not take any responsibility for injury or health issues caused by attending this online class. For more details, please use link below for full information on terms & conditions.
DURATION
MINUTES
DIFFICULTY LEVEL
BEGINNER
AVERAGE CALORIES BURNED
CALORIES
Your trainer
Owner / PT
Theone Coleman
Owner / PT
THEONE COLEMAN
Hey, I’m Theone, I’m the Co-Owner of City Gym and Personal Trainer / Online Coach. Welcome to my Rise & Grind class! I’m all about working hard and pushing the limits but in a structured and safe way. Fitness is health, and health is wealth; so let’s make some gains 😛