Elmbridge Phoenix Swimming Club : EPSC@HOME

EPSC@HOME

Safety Notice

Safety must be paramount while you are exercising at home:

Ensure that you work out in a safe area where you have a level & dry floor, plenty of space and good ventilation.
Move any furniture that may get in the way and ensure that there is nothing on the floor that you may trip over.
If you have a gym or yoga mat, use this when appropriate.
Any equipment used should be wiped clean before and after use.
Appropriate clothing should be worn including suitable footwear, no jewellery etc.
Stay hydrated.
Keep pets and any other distractions away during exercise.
A responsible adult should be in proximity of you at all times to ensure your safety.
Feedback to the Committee if there are any problems or issues with the session

WEEK 2 - LAND WORKOUT

The activities for this week are as follows.

Weekly Challenge - Can you balance your kick board, fins and pull buoy on your body for 30 seconds? ...It's time to get imaginative :)

Monday - Lower Body and Core Workout

30 - 40 minute Workout, click here for the full workout. Watch video for introduction and tips.

Tuesday - Yoga with Erin Sampson

· 35-40 Minute yoga session for swimmers.

· Here is the Link

Wednesday - Upper Body and Core Workout

· 30 - 40 minute Workout, click here for the full workout. Watch video for introduction and tips.

Thursday - Week 2: Cardio (25 minutes)

· Begin with a brisk 5-minute warm-up walk.

· Alternate 70 seconds of running, with 80 seconds of walking, for a total of 25 minutes.

· Walking and running can be done in any open space e.g. Gardens. Alternatively, you can use the following types of training to improve your cardiovascular fitness: Skipping, Spin bike, Rowing Machine, cross trainer, stair climbing and jogging on the spot.

Friday - Repeat one of the activities above or stretch and relax!

Weekend Special: Burpee Workout and Stretching :)

Click here for the workout

WEEK 1 REVIEW - ELMBRIDGE@HOME

WEEK 1 - LAND WORKOUT

Monday - Core Workout

· 30 - 40 minute Workout, click here for the full workout. Watch video for introduction and tips.

Tuesday - Yoga with Kassandra

· 30-minute yoga session for swimmers.

Wednesday - Alphabet Workout

·      Spell: YOUR FULL NAME (This includes your first, middle and last name).
·      JUNIOR Alphabet Workout here and SENIOR Alphabet Workout here
·      If you are unsure of an exercise, please do not hesitate to contact the coaching team.

Thursday - Week 1: Cardio (20 minutes)

·      Begin with a brisk 5-minute warm-up walk.
·      Alternate 60 seconds of running, with 90 seconds of walking, for a total of 20 minutes.
·      Walking and running can be done in any open space. Alternatively, you can use the following types of training to improve your cardiovascular fitness: Skipping, Spin bike, Rowing Machine, cross trainer, stair climbing and jogging on the spot.

Friday

Repeat one of the activities above or stretch and relax!

Weekend Special

Snakes & Ladders Fitness Game

A fun fuelled game for the whole family. All you’ll need is one dice or a dice app and enough space to workout in. Good luck and enjoy!

Snakes and Ladders Board and instructions

Have fun! Don't forget to upload your photos and videos on your WhatsApp Group or Facebook.