Here are the gym plans for this summer. We have dedicated sessions to gym when I am around, however they have been designed to be able to be done independently.
The Course/Green cabin area is a good place to do this idealy in groups of 3 or 4.
If you are away from Nottingham then these sessions can be done anywhere or maybe adapted. So if you go on holiday we could do some gym to keep us ticking over.
The more gym we do the better, but ideally around 3 sessions a week would be best for physical development ( so 1 session type per week) however if we haven't been paddling then maybe more than 3 could be done.
Outdoor - Strength
Start a new set every 3 mins
Total: 45 mins
Video of each exercise below
The Course/Green cabin area is a good place to do this idealy in groups of 3 or 4.
If you are away from Nottingham then these sessions can be done anywhere or maybe adapted. So if you go on holiday we could do some gym to keep us ticking over.
The more gym we do the better, but ideally around 3 sessions a week would be best for physical development ( so 1 session type per week) however if we haven't been paddling then maybe more than 3 could be done.
Outdoor - Strength
Start a new set every 3 mins
- Pull up (overhand) or Ring Pull up x 10 reps x 3 sets
- Dips on rings x 10 reps x 3 sets
- Muscle ups on Rings x 5 reps x 3 sets
- Windscreen wipers x 10 each side x 3 sets
- Press ups x 20 reps x 3 sets (if can do 20 then do 10 weighted)
Total: 45 mins
Video of each exercise below
Indoor/Outdoor- Contrast
Start a new set every 3 mins
- Squat with 5 sec hold @ bottom x 10 then 20 sec rest then 5 jump ups x 3 sets
- Press ups x 10 then 20 sec rest then 5 clap press ups x 3 sets
- Single arm pull x 6 fast (3 each arm) (or pull ups, or some pull exercise)
- Hip Bridge – single leg x 5 each leg x 3 sets (hold for 5 sec)
- Around the clocks x 5 clockwise then 5 anti-clockwise x 3 sets
Total 45 mins
Video of each exercise below
Yoga - Control
OR
Notes
Maybe work in pairs, give each other feedback.
You could even video each other to get more feedback. This could be done on phones/tablets and you could watch in your rest periods.
Make sure we go every 3 mins if the plan says to (or have more rest if more people). Have watches or some kind of way of measuring times.
If you need reminders of the exercises then maybe visit this site on your phone for the videos and the plans, or download the videos/session plans to take with you ahead of the session.