R7Fitness - Your Journey

Your r7 journey

What to expect and why we are different

YOUR INDUCTION

Your personalised induction and fitness review will give you a full understanding our the R7Fitness methodology and approach.

During the induction we will assess your movement, strength and current fitness abilities, before preparing you for the group class programme.

AFTER YOUR INDUCTION

Once you have completed your induction, you will be ready to join our 12-week group class programme. You will have confidence completing movements.

SQUAT - BEND - PUSH - PULL - LUNGE - CORE

STARTING YOUR 12-WEEK PROGRAMME

Our group class training plan covers a rolling 12-week cycle.

Why twelve weeks?

We break down each 12-week cycle into smaller, manageable 3 four-week sections called BLOCKS. This is specifically designed to drive consistent fitness improvement over a period time with your own targets.

Don’t worry if you start during a 12-week cycle as our induction and support will prepare you to join the rest of the group.

Each block provides you with the tools you need to make progress over time, while being challenging, fun & rewarding to achieve your goals.

Block 1 - Stamina & Endurance (Week 1-4)

During this time we build a solid foundation from which to train from. Including less technically demanding exercises to prepare the body & muscles for more challenging exercises and training ahead.

“When it comes to training one of the most common mistakes people make is they skip the basics. They are all too keen to rush in to the more advanced exercises or advanced programs, without first taking the time to lay solid strength foundations”

Block 2 - Strength & POwER (Week 5-7)

After Block 1, you will be physically and mentally prepared for more. This is where we will introduce the more technical but rewarding exercises and training across Strength & Power movements.

“In order to achieve more you must be placed under greater stress”

Block 3 - Realisation & Functional Fitness + Event Week (Week 7-12)

Once Blocks 1 and 2 are complete you will want to realise your new abilities. We break Block 3 into two separate phases. The first phase is a final strength and power phase. This is where you realise your new levels of strength, balance and symmetry. Your strength to move greater maximum loads but also your symmetry to do so with a single arm or leg. This demonstrates strength balance.
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In the last phase of Block 3 we put all the previous training to the test with our exciting EVENT WEEK. During the event week we set fun challenges based on each of our class categories. Stamina, Strength, Power. Skill, Bodyweight & Mixed (a combination of each in one test). This is a fun way of realising your ability to do new things and to do what fit people do!

“Challenges are parts of life that give you experiences, make you learn, help you to become wiser & stronger. Challenges help you grow, shape you and realise your current limits and ability”

Book Your Free Induction Now

Your Training Categories

The movements & disciplines you’ll learn

STRENGTH

Max Strength: Ability to move max load on the given movement patterns, Squat, Bend, Push, Pull, Lunge.

Strength balance: Move load on the given movement patterns but with one arm or leg at a time.

STAMINA

This is building cardiovascular endurance & aerobic fitness.

We build the ability to work for longer periods of time.

This support a greater circulation, lung capacity and overall health.

POWER

Maximum power output using olympic weightlifting or variations of weightlifting exercises.

Short interval-type exercises which can be a combination of weighted, bodyweight & cardiovascular exercises.

BODYWEIGHT

Ability to move one's body with ease on various activities or exercises.

Improve overall muscle endurance.

Contributing to overall fitness levels.

SKILL

Learn and demonstrate a new movement/exercise. Mainly bodyweight based but can be a new loaded exercise at times.

Challenge your flexibility and core strength. Keep the mind engaged and test your body's abilities.

Learning and achieving new skills which require mental and physical ability are factors in keeping you overall healthy.

CONDITIONING

This class contains a variety of tasks and challenges.

It may include bodyweight, strength, power and stamina type movements all mixed together.

It requires your ability to move between movements, perform movement variations, control pacing, and handle load variations.

Book Your Free Induction Now

The R7 Journey

Your r7 journey

Your Training Categories

OUR member promise

About R7 FITNESS