National Fitness Day

 

This year's National Fitness Day takes place on Wednesday 20 September. To help celebrate, we are setting a week of exercise challenges, so why not see how many you can get through?

The challenges have been created by our very own Fitness Advisors - take a look at these below. Staff will be on hand in the centres to help you with any of the exercises or adapt them if needed.

We also have some classes happening during the week, which can host more people and we encourage as many people as possible to join us for those to help bring the community together, so bring your friends and family along too. If they don't already have a Gedling Leisure card or membership, they can sign up for a FREE 3 day pass.

The following two classes focus on circuit training providing a full body workout including strength, core and cardio activities. They are suitable for all fitness levels, you can just go at your own pace. You may want to bring a drink and sweat towel with you.

Join in with these classes

Get Ripped (aged 14+ only)

Monday 18 September, 7pm 

Redhill Leisure Centre, sports hall with Erica and Milton

Outdoor Bootcamp (aged 14+ only)

Saturday 23 September, 9am 

Calverton Leisure Centre, outdoor with Martin

Both of these sessions are included in DNA memberships. With a Gedling Leisure card, they cost £7.60 (£6.10 concessions, £5.10 juniors). Without a Gedling Leisure card, they cost £8.70. Sign up for a FREE 3 day pass to enjoy 3 consecutive days of activities for free across our four leisure centres.

Pre-book online 7 days in advance online or on the Gedling Leisure app with a Gedling Leisure card or membership. Classes are also bookable now by visiting or calling the leisure centres.

 

National Fitness Day is also a great time for our regular visitors to take stock of their fitness levels, see where they need to focus their energies next and maybe try out some new activities.

Give the exercise challenges below a try!

Monday - Martin's 'Ascend / Descend Pyramid' workout

Time how long this workout takes for future attempts and try and beat your time.

Excercise	Reps	-	Exercise	Reps
Push ups	20		Sit up	1
Push ups	19		Sit up	2
Push ups	18		Sit up	3
Push ups	17		Sit up	4
Push ups	16		Sit up	5
Push ups	15		Sit up	6
Continue this pattern
Push ups	2		Sit up	19
Push ups	1		Sit up	20

 

Tuesday - Tom's 'Body Blast' workout

No equipment needed. A floor mat may be useful for some exercise for comfort. Spend 30 seconds on each exercise, rest for 1 minute between sets (take longer if needed, depending on your fitness level).  For an extra challenge, complete each set in reverse as well before moving onto the next set. 

Set 1 (warm up)	Set 2	Set 3
1.     Star jumps 2.     High knees 3.     Toe to ceiling 4.     Heel flicks 5.     Squats 6.     Star jumps	1.     Lunge 2.     Leaping bounds 3.     Ski Jumps 4.     Side steps 5.     Lunge hold 6.     Lunge hold (other leg)	1.     Squat Thrust 2.     Press ups 3.     Toe to ceiling 4.     High knees 5.     Squat hold 6.     Sumo Squats
Set 4	Set 5	Stretches
1.     Single leg bend over    2.     Mountain climbs 3.     Full plank 4.     Full plank 5.     Mountain climbs 6.     Single leg bend over	1.     Plank 2.     Crunches 3.     Leg raises 4.     Double crunch 5.     Bicycle kicks 6.     Plank	Don't foget to safely stretch out your muscles at the end of your workout

 

Wednesday - Ollie's '10 - 10' workout

Complete the following 10 exercises, rest for one minute and repeat the exercises 2, 3 or 4 more times depending on your fitness level.

Exercise	Reps
Star Jumps	10
High Knees	10
Heel Flicks	10
Spotty Dogs	10
Squats	10
Lunges	10
Side Lunge	10
Calf Raises	10
Trunk Rotations	10
Elbow to Opposite Knee lifts	10

 

Thursday - Kellie's 'Your Full Name Bodyweight' workout

Complete each exercise that spells out your first and last name.

A	30 Burpees	N	15 press ups
B	20 Squats	O	2 minute wall sit
C	20 Abdominal crunches	P	25 Jumping Jacks
D	10 Press ups	Q	15 Burpees
E	1 minute Plank	R	20 Squats
F	35 Jumping Jacks	S	30 Abdominal Crunches
G	20 High Knees	T	20 Mountain climbers
H	10 Tricep Dips	U	1 minute Plank
I	20 Mountain Climbers	V	25 Squats
J	30 Abdominal Crunches	W	20 press ups
K	25 Squats	X	45 second plank
L	1 minute Wall sit	Y	30 jumping jacks
M	1 minute plank	Z	20 Mountain Cilmbers

 

Friday - Dwayne's 'Accessible Home' workout

Begin the workout with a warm up.

20 seconds	Jumping jacks
20 seconds	High knees
20 seconds	Arm rotations

 

Then complete the following exercises with as many repetitions as you can. After completed them all, rest for 2-3 minutes and repeat the exercises. 

	Ways to adapt the exercises
Body weight squats	(stand up and sit on a chair as the squat, putting less pressure on your legs)
Push ups	(try kneeling to complete the push ups, putting less pressure on your upper body)
Ab crunch/sit ups	(secure your toes to create better stability)

 

Saturday - Jake's '4x4' workout

Complete all four sets four times.

Set 1	Set 2
30 second plank 30 second flutter kicks 30 second leg raises 30 second heel taps	1 minute wall sit 1 minute squats 1 minute hamstring curls 1 minute calf raises
Set 3	Set 4
20 press ups 10 incline press ups 10 decline press ups 20 tricep dips	10 press up burpees 15 squats 20 abdominal crunches 1 minute wall sit

 

Sunday - Milton's '50s Club' workout

Complete 50 reps of each exercise. Don't forget to time yourself so that you can try to better your time with future attemps!

50	Box jumps
50	Push ups
50	Bicep curls
50	Star jumps
50	Alternate lunges
50	Sit ups
50	TRX pull ups

 

Meet the Fitness Advisors