Are you training at the right intensity for your fitness goals? Unsure? Using a heart rate monitor not will not only tell you your heart rate during exercise and at rest but it will allow you to know and track if you’re training within the right training zones for your goals. It can also be …
zone class – are you working hard or hardly working? Read More »
Body balance, what is it? Body balance is a Yoga based class that will not only improve your body but your mind and life.. Using inspired soundtracks, to bend and stretch incorporating moves of Yoga, Tai chi and Pilates. Learn to control your breathing with all exercises. Beginner and advanced options are available, making it …
WHAT IS LES MILLS GRIT? GRIT is a 30 minute, high-intensity interval training (HIIT) workout. Considered one of the fastest ways to take your fitness to the next level, GRIT improves cardiovascular fitness and lean muscle while sending calorie burn through the roof. THE 3 variations OF GRIT CLASS GRIT Cardio – Using just your …
4 week outdoor bootcamp style workout with initial body fat scales measurement ENTRY • Members go Free • Non-members – £20 for the full camp Why do an outdoor bootcamp? • Enjoy the fresh air and sunshine • Effective for fat loss, improving fitness and stress management • Adaptable for all levels of fitness • …
Dear valued Member and our Sports Community
On March 20th we put the lights out temporarily at Banks O’ Dee Sports Club. It’s been an emotional time and our thoughts are with our Fitness Team family and our members as we all navigate unchartered territory. We’re a Sports Club charity / not for profit organisation where all our income is derived from membership fees and sports bookings which were wiped out overnight.
Throughout March we have endeavoured to provide you with our own online workouts to keep you motivated and to let you know we’re here for you. With immediate effect it is with regret that we have to Furlough all our team to make sure we survive the coming weeks and months. For now, we are unable to bring you the instructor Live classes but will continue to offer a library of workouts from our instructors that you can access via our website. The
Les Mills on demand link is also available and we are hopeful of becoming an affiliate partner with Les Mills in the coming days which will bring you even more opportunity for classes on demand.
Our website will continue to be updated with the most recent information and will have a focused page with the library of all available workouts for you to use at home.
Thank you again for your ongoing support, understanding and kind messages – we really do appreciate it. We are in this together and we look forward to welcoming you all back as soon as possible.
Stay safe and keep active.
Iain Watson
General Manager
Banks O Dee Sports club
** LIVE Facebook class timetable ** We hope you guys are enjoying the live classes and workouts so far. Coming up this week over on our Facebook page we have :
Wednesday 12:15-12:45 - Group Core with Jenny
Friday 12:15-13:00 - Tabata HIIT with Jenny
Saturday 09:00-09:45 - Tone & Flex with Becca
Saturday 10:00-10:45 - Group Strength with Amy
You don’t need any equipment for these except the strength class which you can use a barbell if you have, otherwise a kettlebell or any weights will work.
Remember everyone can join in so please share this with your friends and family who you think would benefit from joining in with us 👍
Good morning! Callisthenics part 2: 30 seconds beginners 45 second for more advanced.
Mix grip press ups
keep hands close shoulder and hip ( if you can’t manage on your toes then simply go on your knees)
Side plank. Level 1 hand on wrist Level 2 hand up Level 3 hand and leg up V Ups hands to toes or elbows to knees
V Up hold
Level 1 hands by legs
Level 2 arms over chest
Level 3 hands over head. Give it a try and let us know how you get on! #homeworkout #stayhome
Happy Monday everyone! Today’s workout comes from trainer Nicole. 3 x 10 min circuits
Equipment needed : timer, any or combination of the the following bar, dumbbells, kettlebells, and body weight.
Aim to complete as many rounds as possible in each circuit. Try to beat your score every time you attempt the workout.
Circuit 1 :
Lunge Squat (alternate count squat as 1 rep) - x 10
Pulsing squats (half reps from bottom - x 20
Squat jumps - x 20
Circuit 2 :
Push up renegade row (count push-up as 1 rep) - x 10
Push ups - x 10
Standing shoulder press - x 15
Wide squat jump - x 20
Circuit 3 :
Bent over row - x 15
Bent over fly - x 15
Standing front raise - x 15
Squat jumps - x 20
Make sure you take time to stretch after your workout 🙌🏼
Banks O’ Dee Sports Club Limited is a not for profit charity registered in Scotland No. SC175110. Registered company address: Banks O Dee Sports Club, Abbotswell Road, Aberdeen, AB12 3AB
