At RISE, we believe in achieving fitness goals the fun way – with a team of like-minded individuals who can sweat together and laugh together. Our membership-based program is all about creating a supportive and inclusive environment where you can crush your personal health and fitness goals while making new friends and having a blast. Join us and get ready to RISE to the challenge (pun intended!)
Feel fitter, get more energy and build confidence
The RISE Challenge Includes:
Group outdoor sessions
Burn up to 1000 calories at our sessions every week
Let’s Get Personal
Personalised coaching on your progress each month
Eating for Life
Get your personalised nutrition plan done
Wearable fitness tracker
Effort tracking technology will help you reach your weekly activity challenge
Train anywhere
Access to 100’s of on demand and live exercise sessions
Free Session
So how does it work?
At RISE Fitness Bootcamps, we take a science-based approach to fitness. We use Myzone technology to track your heart rate, effort levels, and calories burned during each session, helping you to optimize your workouts and reach your goals faster. We also work with you to create a personalized nutrition plan that complements your training and promotes healthy eating habits. Our RISE Fitness app keeps you accountable and motivated, offering a range of features to help you stay on track, such as goal setting, progress tracking, and community challenges. Our aim is to create a supportive and enjoyable fitness community that you can be a part of for lif
Fitness
Fitness is way more than seeing how quickly your heart rate can recover from its peak. At RISE our belief is that fitness is as much about your health, mental wellbeing and of course longevity as much as shedding those unwanted pounds. You will of course lose body fat and increase muscle tone, but you know what? You’ll also feel better in your own skin and that’s what we call Your Fitness.
Energy
A typical Session will involve working with a team of likeminded people usually in an outdoor setting. Your Energy will be guided by your heart rate and relevant zone, and you will be rewarded after each session with a number of Myzone effort points or MEPS. Using the Myzone system we ensure that you work at just the right pace for you. Not too hard but just hard enough. At RISE we don’t believe every workout has to feel like a near death experience to help you see progress. Our session goals are FUN, Results Orientated and with Myzone we put a number on it so you can see progress in literally every session.
Confidence
How many other systems have you tried where the coach throws a different workout at you each session and had no idea of your capabilities? How many times did you think “I wish he knew me better”; “I wish I could have a few more sessions to master that technique?” “I wish he/she knew when I was really at my limit” At RISE we know repetition breeds confidence we also use the right tech to help our Coaches really know you. When you’re in the RED Zone we know you are at your limit and when you’re in the BLUE we know you can step it up. Our RISE workouts have been carefully crafted to give you the perfect workout for you every time and that how we build Your Confidence.
The Session
Members can expect an intense and efficient 50-minute workout session that is designed to deliver a full-body workout. Each session is broken down into rounds that are focused on helping members activate the yellow zone where they work at their optimal workout zone, which is typically 80-90% of their maximum heart rate. This ensures that each member is challenged and pushed towards their fitness goals.
Our sessions are progressive and suitable for all fitness levels, from absolute beginners to seasoned fitness enthusiasts. We use a combination of resistance work and cardio to help members build strength, tone their muscles, and improve their overall fitness. In addition, team games, circuits, and solo work are incorporated into the sessions to make them fun and engaging, while also ensuring that they are super productive.
During the sessions, our coaches will provide personalized guidance and support to help members reach their maximum potential. The aim is to burn between 400-800 calories or achieve between 150-200 MEPs (Myzone Effort Points) per session. This ensures that members are getting the most out of every session and are making progress towards their fitness goals.
Overall, members can expect a challenging, efficient, and fun workout experience at RISE Bootcamps that is designed to help them achieve their fitness goals and lead a healthier, happier life.
Free Session
Workout
Warm Up 50/10 Time based
» Jumping Jacks
» Full Knee Lift
» Alternate Toe Tap
» Alternate Lunge
» Jumping Jacks
Phase 1 The Toner 50/10
Complete 2 circuits with 1 min rest after each circuit
» Y Bell swing
» Core Slams
» Wide Stance Goblet Squat with Y bell
» Jumping Jacks
» Y Bell Swing with Shoulder Press
» Push Ups
Phase 2 Team work
» In Pairs you have 10 minutes to complete 400 Power slams per team. Yes 200 each – The quicker you finish the more rest you get.
Phase 3 The Finisher (AMRAP)
» Complete each exercise for 10 reps and complete as many rounds as possible in 3 minutes
» Jumping Jacks
» Overhead Squat with Slam Ball
» Kneeling Power Slams
Cool down and Stretch
It’s just as important to cool down as it is to warm up. Our RISE program always includes a nice relaxing cool down and stretch – you will have more than earned it
Heart Rate Training
Zone Chart
90% to 100%
You’re pushing yourself to your limits and can only sustain this activity for a short duration of time. Because of excessive metabolic by product build up in your muscles, you will fatigue easily although this is where the magic happens and it is strangely addictive.
80% to 89%
This is where you will feel breathless but its where the magic happens – time in this zone will see your metabolism rise for hours after your workout – You earn 4 MEPS a minute here.
70% to 79%
This is the fitness zone – this is where you will start to build endurance, you are starting feel out of breath but you can maintain this pace for a good while – You earn 3 MEPS a minute here.
60% to 69%
You’re now starting to challenge your body, this is how you should feel walking up a slight gradient – with purpose – You earn 2 MEPS a minute here.
50% to 59%
You are starting to move but in reality this is how you feel washing the pots – You Earn 1 MEP a minute here.
0% to 49%
At Rest – this is how you feel lying down in bed.
Find your Max Heart Rate:
211 – 0.64 x age
YOUR COACH & YOUR APP
At RISE Bootcamps, we understand that everyone is different, and that’s why we offer a hyper-personalized coaching service. Our coaches work with you to create a bespoke nutrition plan and tailor our workouts to your fitness level and goals. But we don’t stop there, we also offer our RISE app that keeps you accountable and motivated throughout your journey. The app helps you track your progress, set goals and provides you with valuable feedback to optimize your performance. With the combination of our expert coaches and our user-friendly app, you’ll have everything you need to achieve your fitness goals and lead a healthier, happier life.
Your APP is where you will find your community and have access to your Coach 24/7. It is also where you will find your nutrition plan your activity tracker, your weekly challenges and so much more.
RISE is so much more than a Boot Camp. It’s Personal Training for the price of a gym membership!
