Author: Velocity

Rise & Grind Circuit Training

Velocity

Our Rise & Grind sessions start at 6.30am until 9am. This is great time to get out of bed and get it done before your day starts. £25 per month or £6 per session

6.30am Circuit Training Starts – This is 45 minutes of workouts over 13 different stations. These are short interval workouts (40 seconds) at each station with 20 Seconds rest in-between. You will have three minutes off between each round.


1 – Kettlebell Swings
2 – Plyo box step ups
3 – Sit ups
4 – Push Ups
5 – Sand Bag Lunges
6 – Assault bike
7 – Spin Bike
8 – Weighted Step Ups
9 – Overhead Press
10 – Skipping
11 – Bike Erg
12 – Ski Erg
13 – Battle Rope

The aim is complete the circuit 3 times. If there is something that you can’t do, we scale it and adapt it. Circuit training is for every one of all abilities and ages.

Circuit Training offers numerous benefits. Improved cardiovascular health, enhanced muscular strength and improved muscular endurance, with an efficient calorie burn. All of this is achieved in a time effective way. The variety of the workout stations improves overall physical and mental well being. All of the moves are Functional movements to improve longevity. Because of the interval based workout with intensity, followed by rest, these sessions may assist in the decrease of insulin resistance and improve oxygen uptake ability.

Circuit Training elevates the heart rate and keeps it elevated throughout the workout. By combining strength and cardio based training it helps build that muscular strength and endurance. The intensity of the training means that the calorie burn is higher leading to fat loss when in a calorie deficit.

Get your workout done early.

Anneka Wilson Fitness

Velocity

Hi, i’m Anneka and I spend most of my time balancing life as a mama to two wonderful, energetic boys. Any free moments I can grab are usually spent in the gym, out running or plunging myself into the cold sea.

My business is inspired by my own fitness journey. I struggled with Spondylolistesis. Stretching and building core strength become necessary to alleviate my back and it made me feel amazing. In true Anneka Style I quit my job and committed to becoming a Personal Trainer to help other beginners discover the joy and benefits.

I am also a certified Pilates instructor. I am a certified run leader. I run regular Couch to 5k courses.
I am a children’s fitness coach. It is important for children to normalise exercise from an early age.

Anneka’s Pilates Classes are held at Velocity Fitness gym on a Tuesday. She runs block 6 week sessions and these sell out very fast, so get booking. Send us a message and we will put you in touch or find Anneka on Facebook – Anneka Wilson Fitness

Personal Training Sessions

Velocity

We have 2 in house Personal Trainers at Velocity. Both with vast knowledge and experience in all types of fitness and strength. Whatever your goals we will be able to help you get there.

We have a private gym. We are not a commercial gym and open to members of the public. It will just be you and your trainer.

Personal Training is not the elite and famous. It is an investment in you. Our cost is £25 per session. A session lasts an hour.

You may consider if an hour a week is enough. You will learn enough in that hour to take away with you. We don’t keep our training and health tips to ourselves. It is not a secret. We want you to learn as much as you can so that you have all the information that you need to make small achievable changes to your life.

All you have to do is come along to one. We are challenging you to book 1 PT session this month. Invest the £25 and see where it takes you. You have nothing to lose. You will gain so much information.

Now is your time

Our Campaign

Velocity

We are challenging you.

Our 2025 / 2026 Campaign ‘Strength for Every Step’ is live.

Our functional fitness programs empower you to live stronger, move better, and thrive at any age. Join our community and take your first step today.

Join this year and get your first week free + a personalized fitness plan, to work on your goals.

#StrengthForEveryStep

Bag Blast morning classes

Velocity

Velocity Fitness offer morning classes on a Monday and Wednesday at 9.30am

This class is a non contact boxing class using punch bags and gloves. We use set boxing patterns for different rounds. There are up to 10 rounds with 1 – 2 minute breaks in between.

Basic simple boxing moves for everyone. This class suits all abilities and great to get you started on your fitness journey. Space is limited so these classes are small and friendly.

This class is approximately 30 minutes long and costs £6. The gloves are provided but you are welcome to bring your own.

You can book on this class using the booking system under classes.

Pretty Muddy 2025

Velocity

A great day was had by all who attended the Pretty Muddy Race for Life in Southsea on Saturday.

This really is a great team event where lots of people meet each other from different classes that might not have had the chance to meet each other and chat.

Boundaries were over come, Personal Bests were achieved and mud was thrown 🙂

Every year Velocity take a crew of people over to this amazing event, to raise money for a great cause.

Make sure you join us in 2026!

Top 5 Favourite Home Workout Exercises

Velocity

Our 5 top home workout exercises. Put them together for a circuit training style workout.

  1. Squat. Just using your body weight, squat down as far as is comfortable and raise back up. Do this for 40 seconds and rest for 20 seconds.
  2. Press ups. You can use your knees, but make sure your weight is going through your shoulders. Do as many as you can in 40 seconds and rest for 20 seconds.
  3. Lunges. Front lunges each leg alternatively. Practice by not going too low and gaining your balance first. Progress to knee to floor lunges as you get stronger.
  4. Jumping Jacks. If you can’t jump them put one leg out to the side and alternate. Work for 40 seconds and rest for 20 seconds.
  5. Sit ups. Place a pillow under your lower back to protect your spine. Work for 40 seconds and rest for 20 seconds.

This workout is designed to keep you moving with minimal rest. We recommend that you complete one round for beginners and work up to adding more rounds. Make a note of how many you do of each exercise and try and beat it every time you complete the workout.

Enjoy!

Job Related Fitness Test

Velocity

Did you know that Velocity Fitness can help you with your Job Related Fitness Test. We have in house coaches who have experience working within the services. We are familiar with what you need to do to pass the JRFT. Our coaches have extensive service in the Police, Armed Policing, Royal Engineers and Fire Service. We know what it takes to get you where you need to be.

If you are thinking of joining the Police, Fire Service, Prison Service or Army, you will be required to pass the fitness test at the point of application and we can help you with first hand knowledge.

If you are already in the services and struggling with your fitness to continue to pass the JRFT, we can help you.

We provide the facility for you to practice the test and we can help you get fitter to pass it. You need to be ready when that call comes and we can help you.

We can also provide practice for the Chester Step Test.

Our practice sessions can be held 1 2 1 or with a group. Send us a message and we can talk you through the best way forward.

British Functional Fitness

Velocity

We are so excited to be affiliated with the British Functional Fitness Association. By becoming a member we will be joining a community that’s dedicated to growing competitive functional fitness in the UK.

The British Functional Fitness Association are actively seeking recognition for the sport of functional fitness in the UK with Sport England. They provide governance and they regulate the sport in the UK, representing and protecting the interests of all stakeholders in the competitive functional fitness community.

We support their work and want to help grow this important community for fitness, where we believe that fitness is for everyone.

We are in the process of building our Functional Fitness website where you will be able to learn more about the training and gain access to free training plans that you can do at home with no equipment. You will be able to see our workouts and come and join us. We believe that fitness is for everyone. These workouts are scaled to ability and have zero gymnastics in them.

Our workouts are based on the 6 fundamental movements of life, Squat, Press, Pull, Push, Carry and Lunge. Training these areas improves your stability and mobility and increases longevity.

Keep an eye out for out new website with all the details.

PomSquad Fitness

Velocity

Did you know that we are the only fitness studio on the Isle of Wight that has PomPom Classes, instructed by a British Cheerleading Coach.

Pom routines to up to date music that burns calories. What more could you ask for.

These classes are so much fun and you get to be a Dallas Cowboy’s Cheerleader for an hour.

Classes are Thursday at 7pm at Velocity Fitness Studio. Jody Hamilton is your instructor. Send us a message if you want to book on.