Monthly Membership Package!

Online Exercise Community

Bounce Back Exercise provides live and on demand exercise classes that have been designed to help people with long term health conditions experience the benefits of exercise.
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Join Beth

Specialised exercise classes that address common disease symptoms and side effects including balance, fatigue and muscle weakness

Six exercise classes a week

From Balance and Gait Training to Strength and Cardio, the Bounce Back Exercise programme provides a well-rounded timetable of classes to improve your strength, fitness and mobility as well as manage your disease symptoms and side effects.

Workshops

Educational sessions covering different topics:
  • Fatigue
  • Balance
  • Motivation 
  • Nutrition

Monthly drop in sessions 

This is a chance for a group catch up, an opportunity to discuss a certain topic relating to physical activity or simply ask any questions you might have related to your exercise or the online programme. 
Online Exercise Community

Cancer – Parkinson’s – Multiple sclerosis 

An inclusive online exercise community for anyone who has been diagnosed with a long-term health condition.
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Online Classes Time Table 

All classes are recorded and available to watch on demand in our members area.

Functional Fitness (Mon 12:00-12:45) 

Focuses on the seven functional movements (push, pull, squat, hinge, rotate, lunge, gait) to improve your strength when performing activities in day-to-day life such as climbing stairs, sitting to standing and pushing doors open. 

Bounce Back Class – Mobility and Stability (Tues 8:00- 8:30) 

Our Bounce Back Class is specifically designed to target areas of weakness caused by common disease symptoms and side effects such as balance problems, footdrop, limited mobility, weakness on one side, joint instability and lack of coordination. 

Core Control and Stretch (Thurs 10:00-10:30) 

Our Core Control and stretch class involves exercises to specifically target the abdomen as well as flexibility and balance. It is important to bear in mind that our abdominal muscles are like any other muscle. They need to be worked but they also, they need to rest and relax. The workout involves movements that require you to get down onto the floor. 

Strong and Balanced (Fri 12:00-12:45) 

Our Strong and Balanced class involves performing isolated exercises, unilateral exercises and low impact exercises to effectively promote hypertrophy (an increase in muscle size). This style of training can be most beneficial in improving strength, improving bone density, helping people manage energy levels and helps isolate and correct muscle imbalances.

Seated Strength and Balance (Friday 11:00 – 11:30)

A seated, online, exercise class designed to improve upper and lower body strength, improve balance, mobility, core stability and overall fitness.This class is funded by the West Herts MS Society 

All classes are delivered via zoom.
Members will receive a weekly zoom link which will grant them access to full timetable of classes.
 Get in touch with [email protected] if you would like to book in to a one off zoom class.

On-Demand Classes

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Frequently asked questions

Is the Bounce Back Exercise membership suitable for me?

Our membership classes have been specifically designed for people who have been diagnosed with a long-term health condition. Our timetable of classes provides you with a structured fitness routine that takes into consideration common disease symptoms and side effects while being highly effective in helping you improve your fitness, strength, mobility, and balance and increasing your overall energy levels.

What are the differences between the online programme over face-to-face classes?

Unlike one off classes, our online programme provides you with a full timetable meaning you can stay consistent with your training. Taking part in our online programme can also help remove any potential barriers that could be stopping you from exercising. You can wear whatever you like, you know that the equipment is clean, you can exercise in your own time and best of all, they take place right in the comfort of your home meaning zero travel time.

What equipment will I need?

Investing in equipment is an important part of the process. Here is a list of equipment we recommend bringing to your sessions. 
1.     A chair 
2.     Two weights or objects you can hold e.g., dumbbells, tins, cans, or bottles. We recommend 1-3kg in weight. Here is an Amazon option. 
3.     A resistance or Thera band. Click here to see an example of looped bands from Amazon or here for some long ones.

I have just finished treatment, are these classes safe for me?

The Bounce Back classes have been carefully designed to ensure they offer modifications, so you feel safe and comfortable in your training. However, because we can’t evaluate your individual needs, please get clearance from your doctor or health care professional before starting the programme.

What happens if I want to take my exercise to the next level?

The Bounce Back classes are by no means designed to be easy. You will be taught ways that you can progress your training through small but effective adaptations to the exercises. No matter what your level of fitness I will ensure you are challenging your limits and not limiting your challenges. It is all about listening to your body and taking on a workout smarter and not harder approach.

Will I need to do any additional exercise on the side?

As well as doing your structured exercise routine it is also important to reduce periods of inactivity on your rest days. I recommend breaking up rest periods with gentle cardio e.g. walking, cycling, swimming. You could also repeat some of the shorter classes stored in our members library on your rest days to target a specific area or to simply increase your training. Just make sure you don’t do strength workouts back-to-back to allow time for your muscles to recover.

Is music played during the sessions?

We don’t play music during the classes however if you would like to listen to music during your workouts, I recommend you put on your own music playlist to play in the background.

Be part of a community
that supports you

“Our mission at Bounce Back is to help you find the workout that suits your physical and clinical needs, helps you achieve your goals, and most importantly you enjoy”. – Beth Boxall, MSc
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