Did you know, as a full member of Banks O’ Dee Fitness you will receive a free Gym Fit Plan to help you achieve your goals! What’s included in the free gym fit plan? • Full health MOT • Gym programme designed specifically for you • Regular body composition analysis • Ongoing exercise advice • …
You will look masculine and bulky This is one of the biggest misconceptions about weight training. Many females will stick to cardio training as a way to lose weight as they feel if they weight train they will look masculine. This however is not possible as females do not have the same testosterone levels and …
OFF PEAK MEMBERSHIP TIMES Our off-peak memberships have had an upgrade! You can now visit the gym in the evening from 7.30pm to 10pm Monday to Thursday (7.30-9.30pm Friday) NEW MEMBERSHIP OPTIONS We now offer ‘gym only’ and ‘gym + classes’ memberships (peak and off-peak) Click here to find out more
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
