Published 31 March 2020

Abingdon Sports and Leisure Club Member Announcement:

Since the government announced the closure of sports and leisure facilities, it has been a rapidly changing picture for us all. However, we want you to know that you are very much on our minds. In the coming weeks, we will be keeping you up to date and sending you regular information on health, fitness and wellbeing.

Furthermore, as from today, we are offering you a range of FREE virtual exercise classes that have been put together by some of our regular instructors, exclusively for our Abingdon Sports and Leisure Club Members. We will be building up a library of virtual exercise classes over the next few weeks, which will range from ‘Living Room Boot Camp’ to ‘Indoor HIIT Sessions’, for you to access at your leisure.

Please note, the videos released will be a mixture of full length workout sessions, short helpful clips to get you started and weekly challenges set by your instructor. All have been carefully created and adapted to suit a variety of abilities.

To access these virtual classes, all you need to do is login to your ‘membership account’, where you will be presented with our virtual class timetable. You can then click on the session that you wish to take part in, completely free of charge.

As you may be participating in virtual exercise classes in a different environment, please ensure that you always carry out a personal risk assessment and include a warm up and cool down in your session.

Personal risk assessment – Warm ups and cool downs:

For your own health and safety, please ensure that you carry out a risk assessment of your exercise environment by using the following steps below as guidance. If the exercise instructor does not include a warm up or cool down in their virtual exercise class, some sample exercises are included at the end of this section.

  1. Warm up and cool down: A thorough warm up and cool down are an essential part of the exercise programme and must be included on each occasion.
  2. Surfaces: Check the surface you’re exercising on is even and unlikely to cause injury. If you’re training outside, check for holes in the ground or other obstructions that could cause you to fall and hurt yourself.
  3. Check the ground for signs of water, liquids or other hazards that might cause slips, trips and falls.
  4. Space: Ensure you have adequate space to carry out your exercises, without knocking anything over or potentially causing injury to yourself or others.
  5. Temperature: Make sure the space you are using is at an adequate temperature.
  6. Hydration: Ensure that you stay properly hydrated while exercising.
  7. Weather: If you are exercising outside, make sure that you are appropriately dressed.

Sample warm up exercises:

A “warm-up” is a light exercise for the purpose of getting the blood and joint lubricating fluid flowing before your workout.

  1. Light jogging on the spot

  2. Rotate arms in a circle, and then across the chest

  3. Bodyweight squats – hips back, chest up, arms in front, knees tracking so they are not pointing inwards

  4. Full press ups x 10 (or knee press ups)

  5. High knees jogging or marching

  6. Forward lunge and return to standing position (x 5) and the same with the other leg

  7. Burpeesx 5 (or half burpees, which starts in the plank position rather than flat on the floor)

Sample cool down exercises (hold each stretch for 10-15 seconds):

  1. Tricep stretch (place one hand between shoulder blades and push back gently from just below the elbow with feet shoulder width apart, back flat, shoulders down, chin up)

  2. Side stretch (stand up straight, raise one arm, stretch towards ceiling, bend to opposite side to increase stretch). Repeat with the opposite side.

  3. Calf stretch (take one small step forward, keep heel of the front foot level with the toe of the front foot, heel stays on the floor, bend both knees sinking forward)

  4. Abdominal stretch (lie face down on the floor, push up with arms, lift torso away from the arms, push down with hips, hips maintain contact with floor)

  5. Hamstring stretch (take small step forward, thighs parallel, sit back onto rear of leg, push back and up)

  6. Mid/upper back stretch (kneel on all fours, lift torso away from the floor, arch in the mid back)

As always, please get in touch if we can provide further information at this time, and thank you for your continued patience and support. Our email account will be continuously monitored and a member of the team will endeavour to get back to you as soon as possible.

We hope you enjoy the virtual exercise programme.

Best wishes,

The Abingdon Sports and Leisure Team 

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