We are not your usual gym! We pride ourselves on customer interaction, promotion of health being our number one motivation and most of all; community.

As a local business we believe that positive community relationships are essential to creating the most positive environment for change.

Yes, we are a gym. But first we are real people, we care about change. Our staff are educated to a high level in their respected health and fitness fields to ensure you get the best service, most relevant to your needs and as cost effective as possible.

We are City Gym, Welcome 😀

(01323) 648 863 2 Furness Road, BN21 4EY Opening Times
Follow Us

Rise & Grind

WELCOME TO THE 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!

Greater EPOC (Burn more calories after class)

Great way of improving your VO2 Max.

Can essentially be used by anyone.

Time efficient compared to continuous exercise.

Exhilarating, leaving a real sense of accomplishment.

Improves cardiovascular health.

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.

  1. Stop at any point needed, count to either 3s or 5s and continue (if possible).
  2. If a specific exercise is causing issues, use the simplified alternative (That’s what it’s there for).
  3. 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.
  4. 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
30
MINUTES
DIFFICULTY LEVEL
1
BEGINNER
AVERAGE CALORIES BURNED
500
CALORIES

Your trainer

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 😛

  • Personal Trainer
  • Eastbourne, UK
  • City Gym Eastbourne
  • English

Event Hours(5)

  • Monday

    06.00 - 06.30

  • Tuesday

    06.00 - 06.30

  • Wednesday

    06.00 - 06.30

  • Thursday

    06.00 - 06.30

  • Friday

    06.00 - 06.30