Bounce Glemsford

No shortcuts today. Double Wednesday BLAST with hand weights, lots of new tracks, including our tricep dip track. Barbells ladies WOW those triceps worked hard tonight, along with our single Leg RDLs helping with our glute growth 🍑 We were definitely feeling the burn tonight, but I am loving the progress. 🔥💪

We may have been a small ((BOUNCE)) army but ladies WOW you were incredible. So many new tracks tonight and the new abs section was brilliant 🤩

Thanks for joining me and I am back Wednesday for

((BOUNCE)) Blast 6pm
Barbells 7pm

Kerrie x

🎉 Exciting News! 🎉

I’m delighted to share that we’ve been recognised with a Most Improved Award for 2026, placing us among the TOP franchises attendee growth between Q1 and Q2 this year.

This achievement wouldn’t have been possible without each and every one of you who attends, supports, and helps make our community such a positive and welcoming place. Your enthusiasm, commitment, and encouragement are what drive our growth and success.

Thank you for being part of this journey. I am incredibly proud of what we’ve achieved together and excited about what’s still to come! 🚀

Here’s to continuing to grow, learn, and thrive as a community. ❤️

Best night with the best group of ladies ❤️

We smashed out some new ((BOUNCE)) tracks last night including a full new toning section 🔥

Barbells ladies WOW 🤩 you were incredible, we welcomed back Alison to class tonight who absolutely nailed it.

We also said goodbye to Ellie who is moving away,. Ellie has been a huge part of my instructor and franchise journey including being an instructor and I am gonna miss you at the front row and helping me in so many ways. My absolute ride or die at ((BOUNCE)). Good Luck 😘

The barbell row is one of the best exercises for building a strong, powerful upper body. Whether you’re training for strength, muscle growth, or better posture, this compound movement delivers serious results.

✅ Builds a thicker, stronger back
✅ Improves posture and spinal support
✅ Strengthens the lats, traps, rhomboids, and rear
shoulders
✅ Enhances pulling strength for other lifts like
deadlifts and pull-ups
✅ Engages your core for added stability and balance
✅ Helps create that sought-after V-taper physique

Strong backs aren’t just for aesthetics—they help reduce injury risk and improve overall athletic performance.💥

OMG What an incredible night we had 🤩

Blast ladies those arms were on fire tonight 🔥 Those hand weights maybe small, but you certainly feel the burn

Barbells ladies how just WOW, those squats, rows and clean and press were just 👌🏻 💋. So many of you upped your weights tonight 💪🏻

Thanks you all so so much for joining me tonight

Kerrie xx

The Clean and Press is a powerful full-body movement that combines lifting a weight from the floor to the shoulders (the clean) and then overhead (the press).

Benefits of the clean and press:

1. Full-body strength
* Works the legs, glutes, core, back, shoulders, and arms in one movement.
* Builds functional strength that carries over to daily activities and sports.
2. Improves power and explosiveness
* The clean portion trains rapid force production through the hips and legs.
* Useful for athletes who need speed, jumping ability, or acceleration.
3. Cardiovascular conditioning
* Because many muscle groups work simultaneously, heart rate rises quickly.
* Can improve both strength and conditioning when performed in sets.
4. Core stability
* Requires the core to stabilize the spine during the
lift and overhead press.
* Helps improve balance and body control.
5. Coordination and athleticism
* Develops timing, coordination, and movement efficiency.
* Trains the body to transfer force from the lower body through the upper body.
6. High calorie burn
* Engages large muscle groups and can burn more calories than many isolation exercises.
7. Time-efficient training
* Combines multiple movement patterns into a single exercise, allowing you to train strength, power, and conditioning at once.

Important: Proper technique is crucial, especially for the clean phase. Start with lighter weights and learn the movement pattern before increasing load.

TONIGHT = DOUBLE CLASS ENERGY! 🔥

We certainly sweated, smiled and left feeling amazing?

💥 ((BOUNCE)) – We had High-energy, great music, and a full-body workout that flies by when having fun 🤩

🥊 BOX – We Punch, move, sweat and unleashed our inner fighter with a fun boxing workout.

Whether you’re coming for one class or staying for both, you can expect great vibes, plenty of calorie-burning and an incredible community atmosphere.

✨ All fitness levels welcome.
✨ Bring water, bring energy, bring a friend!

Welcome to Gemma and Caitlin who smashed their first class with us here 🙌🏻

🌟 Monday 1st June – A Fresh Start! 🌟

A new month begins today, and there’s no better time to start prioritising your health and fitness.

You don’t need to wait for the “perfect” moment—June 1st is your opportunity to begin. Whether it’s a morning walk, a gym session, a bike ride, or simply moving a little more each day, every step counts.

Remember, fitness isn’t about being the best. It’s about being a little better than you were yesterday.

💪 New month.
🌱 New goals.
✨ New habits.

What healthy change are you making this June?

WHY GROUP FITNESS IS THE BEST WAY TO START YOUR FITNESS JOURNEY 💥

Starting your fitness journey can feel overwhelming, but you don’t have to do it alone.

✨ Motivation That Matters
Working out alongside others keeps you inspired, accountable, and coming back for more.

💪 Suitable for All Fitness Levels
Whether you’re a complete beginner or returning after a break, group fitness allows you to work at your own pace while still feeling part of the team.

🔥 More Fun, Less Intimidating
The energy, music, and supportive atmosphere make exercise something to look forward to—not something to fear.

🤝 A Built-In Community
Meet like-minded people, make new friends, and enjoy encouragement from both instructors and fellow members.

🎯 Expert Guidance
Kerrie is a qualified ((BOUNCE)) instructor of 7 years who is also a level 2 Gym instructor, and about to qualify as a level 3 Personal Trainer. She will guide you through every session, helping you learn proper technique and build confidence safely.

⚡ Results Without the Guesswork
Just turn up, follow along, and enjoy a structured workout designed to help you improve fitness, strength, and wellbeing.

At ((BOUNCE)) Glemsford, we believe fitness should be Fun • Friendly • Fierce 💗💙

Ready to take the first step? Your fitness journey starts with one class.