At Kernow Strength & Conditioning gym we offer a variety of different exercise classes, all the classes provide a structured workout with different aims and benefits.
Tuesday’s and Thursdays 5.30pm
Looking to build your confidence and train with a group of like minded people and learn how to lift weights correctly and safely? This could be the for you
Each session will be £5,
Aim of each session will be to provide a structured workout introducing different exercises each session to compliment the body parts being trained
Early morning Strength & Conditioning Class
TUESDAY and THURSDAY 6am
Contact the gym for more information
The goal behind these workouts – trying to pack lots of high-intensity interval exercise into shorter amounts of time.
Metabolic workouts jumpstart the metabolism to burn fat while at rest and during your workout. This offers clear benefits over jogging or other steady state low intensity workouts.
what should you expect in the session.
You should expect a cardiovascular and muscular challenge. You should expect a little panting, a lot of sweating and tension in your body. You should have some reps where you can really feel your muscles working, like you’re lifting the world. You should have an elevated heart rate in the fat burning level. These are all signs that intensity is high enough to elicit an adaptive response from your body. Aka, you told your body you’ll become stronger, faster, leaner, and better. Every exercise can be taken at your own pace.
What should you NOT expect? You should not always feel like throwing up. You should not feel close to death. You do not need to be on the ground, panting for 10 minutes after workout. It isn’t judged by every muscle on your body being torn apart and taking a week to recover.
A FEW MISTAKES PEOPLE MAKE WHEN IT COMES TO TRAINING
WORKING OUT EVERYDAY
It’s not needed. Your results come from recovery (aka, nutrition and sleeping). They don’t come from working out harder. Give your body time to rest and repair, or you’ll never see progress.
Fat is really lost when outside the gym. It isn’t lost in the gym, unless you are doing a whole lot of cardio. But I also don’t recommend that, because metcon is the way to go for more efficient, effective workouts.
Your muscle is also built at rest. The mechanical load and microtears you’ve created in your muscles are repaired and built stronger when you rest and eat. You aren’t being ambitious and smart when you work out more than your body can handle.
Fitness is a gradual process. Let it take its course and transform you.
EATING NOTHING TO LOSE WEIGHT
It’s becoming common for aspiring lean people to starve themselves, to lose weight as quickly as possible.
Don’t do it! You need food to live, literally. When your over-starve yourself, your body recognizes it, says, “Oh crap, I am DYING” and starts to preserve every little bit of energy. Your metabolism goes down instead of up. Remember the entire purpose of these workouts was to increase our metabolism. Eliciting the Starvation Response is the exact opposite direction.
There is a balance between eating less than your body burns and managing your metabolism. Eat too little, and your body holds onto every bit of fat it can. Eat too much, and you’ll be adding weight (though with smart exercise, it’ll be good weight – aka muscle). But the idea is that you need food to workout and stay healthy.
You NEED food. Eat nothing, and your workout, body, health, and life suffer. Eat all 3 macronutrients: fat, carbs, and protein. Don’t ignore an entire macronutrient (basically, CARBS) because it is trendy to do so. Metabolic workouts use carbs almost exclusively for energy. I don’t care how far into ketosis you claim you are, you are burning carbs while working out and that produces the best athletic response. Period.
WORKOUTS ARE TOO LONG
The longer the metabolic workout, the worse off you’ll be. The focus of this session should be short, intense, adrenaline-inducing exercise. By nature of the program, it should force some focus and intensity. Any high-intensity workout that extends past 20 is just too much.
Hormones vital to maintaining strength are decreased the longer the metabolic workout goes for. This is especially true when you’re eating, These longer workouts will fatigue your body and mind. You thought burning fat was hard? Try doing it when you are chronically sore, tired, and dreading your workouts.
Remember when I talked about short, high intensity being good for burning fat? Well, if your metabolic workout goes too long you won’t just burn fat, you’ll burn muscle. That’s right, if you’re aiming for that “lean” look you’ll need a shorter workout. Do not overdo it! You want to maintain muscle, or you will become fragile, weak, and exhausted.
Monday-Friday 7.30pm, £10 single session or £45 S&C membership
(currently not running)
In many mainstream gyms the idea of fitness is about providing an opportunity to live a healthy lifestyle, look good and get through the day to day environment with as minimal stress, injury and pain. While these are important for anybody at any level, fitness in a Strength and Conditioning context is about developing the physical qualities to have all of the above and improve sporting performance, anyone can benefit from Strength and Conditioning. Whether your are a general gym user or a professional athlete, Strength and Conditioning can help you get the most from yourself and your sport. But remember even if you do not play sports, improving your ability to perform and function in your day-to-day life is just as important.
Kernow Strength & Conditioning classes is a supervised exercise program designed to improve strength, power, build muscle and change body composition. The sessions cater for people of all levels you just need to able to give 100% into the training. The sessions are designed to:
We offer up to 5 sessions per week with each session running for at least an hour. We recommended you attend at least 2 – 3 sessions per week for you to gain anything form these sessions.
Monday, Wednesday and Friday 6.30pm, £5 single session or £35 Class membership
BST caters for everyone no matter what your level of fitness or ability.
It’s the ultimate full body conditioning group session. Some of the equipment we use in this class consists of tractor tyres, sandbags, ropes, sleds and body weight exercises, high intensity interval training and circuits.
BST class is guaranteed to get you results. Each BST session is completely different every time and are always aimed at burning body fat, increasing conditioning fitness levels and toning muscle.
Wednesday+Friday 6.30pm, £5 single or £35 Class membership
(currently not running)
Specific ladies only Strength and Conditioning classes is aimed at breaking down the old school beliefs shrouding women and training.
Each Ladies Strength & Conditioning Class session is completely different and will include a variety of HIIT (high intensity interval training) aimed at burning major calories.
Circuits which include body weight exercises and functional fitness equipment, these are ideal for toning the whole body as well as burning body fat. Ladies Strength & Conditioning Class also do Safe and supervised weight circuits these are beneficial to tone the entire body, burn calories and improve posture.
Ladies Strength & Conditioning Class focus a lot on core work in every session, which will help with posture/any nagging lower back pain and of course tone the stomach.
Build healthier, stronger lean muscle to be fit for life.
6 week starter course starting in January £65
In this class we cover all aspects of the 2 lifts the snatch and clean & jerk.
In the class you’ll learn the basics to these lifts as well as associated assisted lifts. This will include Hang Clean Pull, snatch Dead-lift, snatch balance, Front Squat, Back Squat, and Push Press and more. Safety protocols and performance benefits will also be discussed..
Thursday 6pm (not currently running )
If you haven’t exercised in a long time, it can be incredibly daunting and difficult to motivate yourself to start again. You may have attended gyms in the past that were big intimidating and impersonal. That’s where Kernow Strength and Conditioning ‘Back to Fitness’ class is different.
We know it’s tough getting back into an effective fitness routine and it’s important to have fun and enjoy taking part and getting healthy.
The class will be on Thursday evenings at 6pm and will last 30minutes.
Our new class offers a chance to kick off your new regime with our unique circuit exercises which are very different, enjoyable, realistic goals and a friendly atmosphere. Overall ‘Back to Fitness’ class will provide a range of benefits that will help get your body back into the swing of things
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|Tuesday||Open Gym||Open Gym||Open Gym||Open Gym||Open Gym|
|Wednesday||Open Gym||Open Gym||Open Gym||BST||Open Gym|
|Thursday||Open Gym||Open Gym||Back to fitness class||Open Gym||Open Gym|
|Friday||Open Gym||Open Gym||Open Gym||BST||Open Gym|