Bounce Costessey
((BOUNCE)) is the world's leading mini trampoline fitness brand and is fun, friendly and fierce
โญ๏ธ IMPORTANT INFO FOR CLASSES TODAY & TOMORROW โญ๏ธ
๐ซ As some of you know, I ran the Run Norwich on Sunday and just about survived itโฆ no thriving here ๐! Unhelpfully, Iโve managed a very minor injury and am currently sporting a distinctive limp! ๐ซ
๐ Iโll be taking this week to rest so today and tomorrows classes wonโt be running. Fear not, both of Saturdayโs classes will still be on so you can get your fix before our little break next week! ๐
โญ๏ธ Anybody booked on will be contacted by HQ and have their spaces moved. Please let us know if you need these moved to a more suitable date โญ๏ธ
โค๏ธ Thank you for your understanding - canโt wait to see you when Iโm back to full ((BOUNCE)) ability! โค๏ธ
This is your Monday reminder that your potential is limitless ๐
Youโve got this ๐ซถ๐ผ
Hereโs to a new week full of opportunities to come and ((B)) with us โจ
๐ช๐ผ Tuesday 7.00pm - ((BOUNCE)) Barbells ๐ช๐ผ
๐ช๐ผ Wednesday 7.00pm - ((BOUNCE)) Blast ๐ช๐ผ
๐ช๐ผ Saturday 8.30am - ((BOUNCE)) Blast ๐ช๐ผ
๐ช๐ผ Saturday 9.30am - ((BOUNCE)) Barbells๐ช๐ผ
๐Queens Hills Community Centre ๐
๐ฑ bookwhen.com/bouncecostessey ๐ฑ
Whoโs joining us for this one? A night of lots of giggles for a brilliant cause! ๐๐
๐ WHO FANCIES HAVING A GOOD GIGGLE AND RAISING SOME VITAL FUNDS ALONG THE WAY? ๐
๐ On 5 October, some of us will be taking part in the Shine Night Walk Norwich - a 10km walk starting from Chapelfield Gardens. Do you want to join us? ๐
๐ฅฐ If you want to join us, please message me for the link to register and details of our team name! ๐ฅฐ
((BOUNCE)) is a low impact, high intensity, full body workout on mini trampolines!
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Suitable for beginners
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Builds bone density
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Lymphatic drainage - helps improve immune system & reduce appearance of cellulite
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High intensity/low impact
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Releases endorphins that boost your mood
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Improves your aerobic capacity and heart and lungs.
๐ช๐ผ Tuesday 7.00pm - ((BOUNCE)) Barbells ๐ช๐ผ
๐ช๐ผ Wednesday 7.00pm - ((BOUNCE)) Blast ๐ช๐ผ
๐ช๐ผ Saturday 8.30am - ((BOUNCE)) Blast ๐ช๐ผ
๐ช๐ผ Saturday 9.30am - ((BOUNCE)) Barbells๐ช๐ผ
๐Queens Hills Community Centre ๐
๐ฑ bookwhen.com/bouncecostessey ๐ฑ
โญ๏ธ Being your instructor is an absolute privilege and I would not change it for the world! โญ๏ธ
๐ ((BOUNCE)) is so much more just than an exercise class - itโs very much our safe space. Had an amazing day? Iโm here for it! Need a shoulder to cry on and an ear to listen to the difficulties of life? Iโm absolutely here for that, too! ๐
๐ As a ((BOUNCE)) instructor, Iโve been so blessed to be the first to hear of your accomplishments, your new-house news, your engagements, your pregnancies, your job promotionsโฆ the lot. But Iโm also so, so lucky to be the one to hear about the bad times - the losses of loved ones, the break ups, the struggles of day to day life ๐
โค๏ธ So, Iโd like to take this opportunity to thank every, single one of you for putting your trust in me to not only teach you and have a good giggle with, but also to be your confidente. It means more than youโll ever know โค๏ธ
๐ Ladies who lungeโฆ look at them go low, low, lowwww! ๐
๐ช Using either our body weight or the added weight of the barbell, one of the many moves we use to focus on building muscle is the lunge. Lunges help to strengthen our lower-body muscles, improve our balance and enhance our flexibility. Whatโs not to love? ๐ช
๐ Get booked on to our classes and discover just how much fun exercise can be! ๐
๐ช๐ผ Tuesday 7.00pm - ((BOUNCE)) Barbells ๐ช๐ผ
๐ช๐ผ Wednesday 7.00pm - ((BOUNCE)) Blast ๐ช๐ผ
๐ช๐ผ Saturday 8.30am - ((BOUNCE)) Blast ๐ช๐ผ
๐ช๐ผ Saturday 9.30am - ((BOUNCE)) Barbells๐ช๐ผ
๐Queens Hills Community Centre ๐
๐ฑ bookwhen.com/bouncecostessey ๐ฑ
๐ Looking to get that โnight-outโ feeling without the heels and hangover? Or maybe you just need some time away from the little onesโฆ Either way, weโve got you covered! ๐
๐ Get booked on to our classes and discover just how much fun exercise can be! ๐
๐ช๐ผ Tuesday 7.00pm - ((BOUNCE)) Barbells ๐ช๐ผ
๐ช๐ผ Wednesday 7.00pm - ((BOUNCE)) Blast ๐ช๐ผ
๐ช๐ผ Saturday 8.30am - ((BOUNCE)) Blast ๐ช๐ผ
๐ช๐ผ Saturday 9.30am - ((BOUNCE)) Barbells๐ช๐ผ
๐Queens Hills Community Centre ๐
๐ฑ bookwhen.com/bouncecostessey ๐ฑ
Whoโs joining us tonight? Get those spaces booked! ๐ช
https://bookwhen.com/bouncecostessey
๐ช Tuesday means only one thingโฆ Time to lift some weights! ๐ช
๐ฅ Join us tonight for our amazing barbells class! ๐ฅ
๐ช๐ผ Tuesday 7.00pm - ((BOUNCE)) Barbells ๐ช๐ผ
๐ช๐ผ Wednesday 7.00pm - ((BOUNCE)) Blast ๐ช๐ผ
๐ช๐ผ Saturday 8.30am - ((BOUNCE)) Blast ๐ช๐ผ
๐ช๐ผ Saturday 9.30am - ((BOUNCE)) Barbells๐ช๐ผ
๐Queens Hills Community Centre ๐
๐ฑ bookwhen.com/bouncecostessey ๐ฑ
๐ Want to be more consistent with your fitness? The easiest way is to book classes in advance. Youโre more likely to hold yourself accountable, attend the classes and have an amazing time! Itโs a no-brainer, right? ๐
๐ช๐ผ Tuesday 7.00pm - ((BOUNCE)) Barbells ๐ช๐ผ
๐ช๐ผ Wednesday 7.00pm - ((BOUNCE)) Blast ๐ช๐ผ
๐ช๐ผ Saturday 8.30am - ((BOUNCE)) Blast ๐ช๐ผ
๐ช๐ผ Saturday 9.30am - ((BOUNCE)) Barbells๐ช๐ผ
๐Queens Hills Community Centre ๐
๐ฑ bookwhen.com/bouncecostessey ๐ฑ
๐ Septemberโฆ the kids are back at school and itโs time to get back to routine! Get booked on and letโs get those classes done! ๐
๐ช๐ผ Tuesday 7.00pm - ((BOUNCE)) Barbells ๐ช๐ผ
๐ช๐ผ Wednesday 7.00pm - ((BOUNCE)) Blast ๐ช๐ผ
๐ช๐ผ Saturday 8.30am - ((BOUNCE)) Blast ๐ช๐ผ
๐ช๐ผ Saturday 9.30am - ((BOUNCE)) Barbells๐ช๐ผ
๐Queens Hills Community Centre ๐
๐ฑ bookwhen.com/bouncecostessey ๐ฑ
๐ Who absolutely kicked their workoutโs butt this week? My amazing team, of course! ๐
๐ช Both Barbells and ((BOUNCE)) classes were toughies - we introduced some new, super intense toning tracks and still you all absolutely smashed them! I am so proud! ๐ช
๐ฅฐ Canโt wait to see you all again next week! ๐ฅฐ
๐ช๐ผ Tuesday 7.00pm - ((BOUNCE)) Barbells ๐ช๐ผ
๐ช๐ผ Wednesday 7.00pm - ((BOUNCE)) Blast ๐ช๐ผ
๐ช๐ผ Saturday 8.30am - ((BOUNCE)) Blast ๐ช๐ผ
๐ช๐ผ Saturday 9.30am - ((BOUNCE)) Barbells๐ช๐ผ
๐Queens Hills Community Centre ๐
๐ฑ bookwhen.com/bouncecostessey ๐ฑ
๐ Wednesday warriorsโฆ letโs go! ๐
๐ช Last Wednesday class of August and Iโve got some corkers for you tonight! Ready to feel the burn? You know what to do - get booked on! ๐ช
๐ช๐ผ Tuesday 7.00pm - ((BOUNCE)) Barbells ๐ช๐ผ
๐ช๐ผ Wednesday 7.00pm - ((BOUNCE)) Blast ๐ช๐ผ
๐ช๐ผ Saturday 8.30am - ((BOUNCE)) Blast ๐ช๐ผ
๐ช๐ผ Saturday 9.30am - ((BOUNCE)) Barbells๐ช๐ผ
๐Queens Hills Community Centre ๐
๐ฑ bookwhen.com/bouncecostessey ๐ฑ
๐
๐ CHRISTMAS IS COMING! ๐๐
๐ This year weโre going all out and embracing the fancy dress vibes and we want you to join us in all your fancy dress-glory! ๐
๐ Please comment below or message me to let me know if you can join us and which date works best! ๐
๐ Smashing through our wet Saturday morning with ((BOUNCE)) and Barbells! What better way to start the Bank Holiday weekend? ๐
๐ Our classes are also child friendly. Want to set an amazing example to your little ones about the importance of moving your body? Why not bring them along? We absolutely love seeing your little ones joining in with our classes and just having fun! ๐
๐ Want to join us? Weโre doing it all again next week! ๐
๐ช๐ผ Tuesday 7.00pm - ((BOUNCE)) Barbells ๐ช๐ผ
๐ช๐ผ Wednesday 7.00pm - ((BOUNCE)) Blast ๐ช๐ผ
๐ช๐ผ Saturday 8.30am - ((BOUNCE)) Blast ๐ช๐ผ
๐ช๐ผ Saturday 9.30am - ((BOUNCE)) Barbells๐ช๐ผ
๐Queens Hills Community Centre ๐
๐ฑ bookwhen.com/bouncecostessey ๐ฑ
๐ช To weight or not to weight, that is the questionโฆ ๐ช
๐ Thankfully, here at ((BOUNCE)) Costessey, you donโt need to choose between the two - you can have it all! We run both weights-based and cardio-based classes 4 times a week so why not get booked on and give it a go? You know you want toโฆ ๐
๐ช๐ผ Tuesday 7.00pm - ((BOUNCE)) Barbells ๐ช๐ผ
๐ช๐ผ Wednesday 7.00pm - ((BOUNCE)) Blast ๐ช๐ผ
๐ช๐ผ Saturday 8.30am - ((BOUNCE)) Blast ๐ช๐ผ
๐ช๐ผ Saturday 9.30am - ((BOUNCE)) Barbells๐ช๐ผ
๐Queens Hills Community Centre ๐
๐ฑ bookwhen.com/bouncecostessey ๐ฑ
๐คฏ How is it Wednesday already, team?! ๐คฏ
๐ The week is absolutely flying but Wednesday means one thingโฆ time to get our ((BOUNCE)) on ๐
๐ Need a little more convincing to book that first class? Have a watch and see what real attendees think about us! ๐
๐ช๐ผ Tuesday 7.00pm - ((BOUNCE)) Barbells ๐ช๐ผ
๐ช๐ผ Wednesday 7.00pm - ((BOUNCE)) Blast ๐ช๐ผ
๐ช๐ผ Saturday 8.30am - ((BOUNCE)) Blast ๐ช๐ผ
๐ช๐ผ Saturday 9.30am - ((BOUNCE)) Barbells๐ช๐ผ
๐Queens Hills Community Centre ๐
๐ฑ bookwhen.com/bouncecostessey ๐ฑ
๐ My beautiful Tuesday troopers! ๐
๐ช Getting stronger with you, week on week, is absolutely amazing. You all do me so proud every week! ๐ช
๐ Have a wonderful rest and Iโll see you again next week for some more! ๐
๐ช๐ผ Tuesday 7.00pm - ((BOUNCE)) Barbells ๐ช๐ผ
๐ช๐ผ Wednesday 7.00pm - ((BOUNCE)) Blast ๐ช๐ผ
๐ช๐ผ Saturday 8.30am - ((BOUNCE)) Blast ๐ช๐ผ
๐ช๐ผ Saturday 9.30am - ((BOUNCE)) Barbells๐ช๐ผ
๐Queens Hills Community Centre ๐
๐ฑ bookwhen.com/bouncecostessey ๐ฑ
๐คฉ ONE CHANCE ONLY! ๐คฉ
๐ช There is only one chance to join me this week, so get your space booked for tonightโs class! ๐ช
๐ Normal class timetable resumes on Tuesday next week - get those classes booked, set those goals and let me help you smash them! ๐
๐ช๐ผ Tuesday 7.00pm - ((BOUNCE)) Barbells ๐ช๐ผ
๐ช๐ผ Wednesday 7.00pm - ((BOUNCE)) Blast ๐ช๐ผ
๐ช๐ผ Saturday 8.30am - ((BOUNCE)) Blast ๐ช๐ผ
๐ช๐ผ Saturday 9.30am - ((BOUNCE)) Barbells๐ช๐ผ
๐Queens Hills Community Centre ๐
๐ฑ bookwhen.com/bouncecostessey ๐ฑ
The countdown is on! Message me to join our team ๐
๐ WHO FANCIES HAVING A GOOD GIGGLE AND RAISING SOME VITAL FUNDS ALONG THE WAY? ๐
๐ On 5 October, some of us will be taking part in the Shine Night Walk Norwich - a 10km walk starting from Chapelfield Gardens. Do you want to join us? ๐
๐ฅฐ If you want to join us, please message me for the link to register and details of our team name! ๐ฅฐ
๐ Saturday morningโฆ get up, get that workout done and get on with the best weekend! Still time to book your space! ๐
๐ช๐ผ Tuesday 7.00pm - ((BOUNCE)) Barbells ๐ช๐ผ
๐ช๐ผ Wednesday 7.00pm - ((BOUNCE)) Blast ๐ช๐ผ
๐ช๐ผ Saturday 8.30am - ((BOUNCE)) Blast ๐ช๐ผ
๐ช๐ผ Saturday 9.30am - ((BOUNCE)) Barbells๐ช๐ผ
๐Queens Hills Community Centre ๐
๐ฑ bookwhen.com/bouncecostessey ๐ฑ
๐ Weekend loading, which means 2 chances to get your workouts in tomorrow morning! Get booked on now! ๐
๐ช๐ผ Tuesday 7.00pm - ((BOUNCE)) Barbells ๐ช๐ผ
๐ช๐ผ Wednesday 7.00pm - ((BOUNCE)) Blast ๐ช๐ผ
๐ช๐ผ Saturday 8.30am - ((BOUNCE)) Blast ๐ช๐ผ
๐ช๐ผ Saturday 9.30am - ((BOUNCE)) Barbells๐ช๐ผ
๐Queens Hills Community Centre ๐
๐ฑ bookwhen.com/bouncecostessey ๐ฑ
๐ช Squats with or without a barโฆ either way, weโve got you! ๐ช
๐ Tuesday and Wednesday evening classes offer both cardio and toning options to help you achieve your fitness goals! ๐
๐ช๐ผ Tuesday 7.00pm - ((BOUNCE)) Barbells ๐ช๐ผ
๐ช๐ผ Wednesday 7.00pm - ((BOUNCE)) Blast ๐ช๐ผ
๐ช๐ผ Saturday 8.30am - ((BOUNCE)) Blast ๐ช๐ผ
๐ช๐ผ Saturday 9.30am - ((BOUNCE)) Barbells๐ช๐ผ
๐Queens Hills Community Centre ๐
๐ฑ bookwhen.com/bouncecostessey ๐ฑ
๐ First Saturday class - smashed it! ๐
๐ฅฐ There is nothing like an endorphin buzz to start the weekend, and thatโs exactly what these girls gave me! Thank you so much! Letโs do it all again next week! ๐ฅฐ
๐ช๐ผ Tuesday 7.00pm - ((BOUNCE)) Barbells ๐ช๐ผ
๐ช๐ผ Wednesday 7.00pm - ((BOUNCE)) Blast ๐ช๐ผ
๐ช๐ผ Saturday 8.30am - ((BOUNCE)) Blast ๐ช๐ผ
๐ช๐ผ Saturday 9.30am - ((BOUNCE)) Barbells๐ช๐ผ
๐Queens Hills Community Centre ๐
๐ฑ bookwhen.com/bouncecostessey ๐ฑ
๐ฅต It was hot, it was sweaty but we absolutely smashed it! ๐ฅต
๐ This troop of warriors are nothing short of incredible! Every week they do me so proud and I would not be without my Wednesday babes! ๐
๐ฅฐ Letโs do it all again next week! ๐ฅฐ
๐ช๐ผ Tuesday 7.00pm - ((BOUNCE)) Barbells ๐ช๐ผ
๐ช๐ผ Wednesday 7.00pm - ((BOUNCE)) Blast ๐ช๐ผ
๐ช๐ผ Saturday 8.30am - ((BOUNCE)) Blast ๐ช๐ผ
๐ช๐ผ Saturday 9.30am - ((BOUNCE)) Barbells๐ช๐ผ
๐Queens Hills Community Centre ๐
๐ฑ bookwhen.com/bouncecostessey ๐ฑ
A little reminder before class today โ๏ธ๐
๐ฅต Feeling hot, hot, hotโฆ But what should we know about exercising in this heat? ๐ฅต
๐ถ๏ธ Finally, the sun has made an appearance, and what a scorcher itโs been so far, with the mercury set to keep climbing higher! With that in mind, we need to be extra vigilant when working out, so here are a few key tips to look after yourself! ๐ถ๏ธ
โ๏ธ Avoid working out in the heat of the day! All of our classes are either first thing in the morning or later in the evening, when temperatures are much cooler! โ๏ธ
๐ฆ Drink plenty of fluids! Please make sure you take extra water breaks whenever you need them throughout class - itโs so important not to let yourselves get dehydrated! ๐ฆ
๐ ๐ฉณ Wear appropriate clothing! Light, breathable workout clothes, including crop tops and shorts, are essential when exercising throughout summer. Itโs so important we put aside any concerns about how we might look in less clothes, like crop tops, because our health is so much more important! Wear the crop! Wear the shorts! Wear whatever you need to keep yourself cooler ๐๐ฉณ
๐ Know your limits! You will always hear me in class telling you to listen to your body - in this heat, thatโs even more important! Take the low options if you need to, take breaks whenever you need them and stop and drink as often as you need to - Iโll absolutely be joining you! ๐
๐ Exercise is so important for our physical and mental health, but itโs also essential we carry out exercise safely ๐
๐คฉ As always, spaces are filling fast so please donโt miss out! Canโt wait to see you soon! ๐คฉ
โ๏ธ Timetable and link below to book your space for all upcoming classes! โ๏ธ
๐ช๐ผSaturday 9.00am ๐ช๐ผ
๐ช๐ผ Saturday 10.00am ๐ช๐ผ
๐ช๐ผ Wednesday 7.00pm ๐ช๐ผ
๐Queens Hills Community Centre ๐
๐ฑ bookwhen.com/bouncecostessey ๐ฑ
โจ Restart, reset and refocusโฆitโs a new weekโฆ LETโS GO โจ
โ๏ธ We get it... summerโs here and the sunโs out. Your routine is all shaken up and you might have missed a couple of classes โ๏ธ
๐ Weโre here to tell you that itโs OK ๐
Getting back into routine can be hard, so go easy on yourself. Why not take this as a sign to book yourself onto a class this week and see how it feels?
๐ช๐ผ Tuesday 7.00pm - ((BOUNCE)) Barbells ๐ช๐ผ
๐ช๐ผ Wednesday 7.00pm - ((BOUNCE)) Blast ๐ช๐ผ
๐ช๐ผ Saturday 8.30am - ((BOUNCE)) Blast ๐ช๐ผ
๐ช๐ผ Saturday 9.30am - ((BOUNCE)) Barbells๐ช๐ผ
๐Queens Hills Community Centre ๐
๐ฑ bookwhen.com/bouncecostessey ๐ฑ
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Address
Queens Hills Community Centre, Queens Hills
Norwich
NR85BP