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 16 - LAND WORKOUT


Monday  - Total Body Workout 
·       Workout here Workout should take 30 - 40 minutes. 

 


Tuesday -  Gentle Yoga Flow
·       30-35 Minute yoga session to decompress and destress.
·         Click Here to find Yoga Link


Wednesday -  Fill The Gaps


·       Please find the workout here
·       This workout requires you to use a dice or number generator to fill in the missing gaps. The number you get will be setting you the time you have to exercise for or the amount of repetitions and sets you must work for. You can work individually or as a group!
·       Workout should take 30 - 40 minutes. 


Thursday  - Week 10: Cardio EMOM (30-35 minutes) 

·       Please find the workout here 
·       Begin with a 5-minute warm-up.
·       E5MOM – Every 5 minutes at the start of the first minute, you must complete 8 press ups/ 8 squats and 8 sit ups before you start steady state cardio. After 5 minutes you repeat the 3 bodyweight exercises and then get back to steady state cardio. You will do a total of 5 sets.
·       Steady state cardio can be in the form of walking or running. These can be done in any open space e.g. Gardens. Alternatively, you can use the following types of training to complete steady state cardio: 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:   
· Sally Up Challenge – Press Up Version.

· After a brief 5 minute warm up. You will start in the press up position with arms straight. When you hear the lyrics “Bring Sally Down” you perform the down part of the movement, and when you hear a “Bring Sally Up” you perform the up part of the movement.

· You must stay in each position until the lyrics ‘instruct’ you to change, so the harder part is the breaks in the song when you have to stay in one position for longer. Make a log of the time you finish at…. Can you complete the song?

· Click Here to see Example

WEEK 15 - LAND WORKOUT

The activities for this week are as follows: 

Monday  - Total Body Workout


·       30 - 40 minute Workout, click here for the full workout. Watch video to get guidance on the exercises


Tuesday -  Yoga with Kassandra


·       30-35 Minute yoga session to improve flexibility.
·         Here is the Link

Wednesday -  Ladder Workout


·       Please find the workout here.   
·       The workout consists of 4 different exercises (Press Ups/ Toe Taps/ Squat Jumps and Leg Raises) We start at 10 reps of each working down to 1 rep of each.  Are you brave enough to work back up the ladder?
·       Workout should take 30 - 40 minutes.


Thursday  - Week 3: Cardio Pyramid (30-35 minutes) 

·       Please find the workout here.   
·       Begin with a 5-minute warm-up.
·       Alternate fast paced exercise with an easy gentle pace, for example 30 seconds fast run to 30 seconds easy walk or jog.
·       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!
         


KEEP POSITIVE AND STAY MOTIVATED!!

WEEK 14 - LAND WORKOUT

The activities for this week are as follows.


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 13 - 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: A FAMILY MEMBER'S 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 90 seconds of running, with 60 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.

 

WEEK 12 - LAND WORKOUT

The activities for this week are as follows:

Monday  - Total Body Workout
·       Please find the workout here. Workout should take 30 - 40 minutes. 



Tuesday -  Yoga with Kassandra
·       30 Minute yoga session for a full body yoga stretch
·      Click Here for Yoga Link

Wednesday -  Dry Aquathlon
·       Please find the workout here.   
·       An Aquathlon normally consists of a run – swim – run. Unfortunately we cannot do the swimming part so we have created our very own dryland version! The swim will be replaced by 250 reps of body weight exercises. 10 different types of exercise at 25 reps each! Time yourselves and see how long it takes.


Thursday  - Week 6: Cardio 2 x 20 Minutes
·       Begin with a 5-minute warm-up.
·       Choose two different ways to challenge steady state cardio.  Steady state cardio can be in the form of walking or running. These can be done in any open space e.g. Gardens. Alternatively, you can use the following types of training to complete steady state cardio: 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:   
· Elmbridge Phoenix Deck of Cards Exercise Version.

· Please find the workout here

· Start with a 5 minute warm up. You will need a deck of cards include the jokers. Each suit represents a different exercise and the value of the card is the number of reps you must perform. Shuffle the deck and work against each other to see who finishes with the hardest routine. Avoid those Jokers!!!!

 

WEEK 11 - LAND WORKOUT

Weekly Challenge -  Your coaches are really missing you so we thought it would be nice if you sent them a photo with a handwritten message or for the more theatrical perhaps a video message.  Let them know what you are up to, what you are missing about swimming, how you have been keeping fit, whatever you like!


Monday  - Ab and Balance Workout
·       Please find the workout here and a video to support the exercises. Workout should take 30 - 40 minutes.


Tuesday -  Yoga with Adriene
·       20 Minute yoga session for Swimmers
·       Click Here for Yoga Link

Wednesday -  Alphabet Workout
·       Please find the workout here.   
·       Spell: ELMBRIDGE PHOENIX SWIMMING CLUB
·       Workout should take 30 - 40 minutes. 

Thursday  - Week 11: Cardio 30 Minutes - Running
·       Begin with a 5-minute warm-up.
·       How far can you run in 30 minutes? Can you beat the distance goal from week 5?

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


 

WEEK 10 - LAND WORKOUT


Monday  - Total Body Workout 
·       Workout here Workout should take 30 - 40 minutes. 

 


Tuesday -  Gentle Yoga Flow
·       30-35 Minute yoga session to decompress and destress.
·         Click Here to find Yoga Link


Wednesday -  Fill The Gaps


·       Please find the workout here
·       This workout requires you to use a dice or number generator to fill in the missing gaps. The number you get will be setting you the time you have to exercise for or the amount of repetitions and sets you must work for. You can work individually or as a group!
·       Workout should take 30 - 40 minutes. 


Thursday  - Week 10: Cardio EMOM (30-35 minutes) 

·       Please find the workout here
·       Begin with a 5-minute warm-up.
·       E5MOM – Every 5 minutes at the start of the first minute, you must complete 8 press ups/ 8 squats and 8 sit ups before you start steady state cardio. After 5 minutes you repeat the 3 bodyweight exercises and then get back to steady state cardio. You will do a total of 5 sets.
·       Steady state cardio can be in the form of walking or running. These can be done in any open space e.g. Gardens. Alternatively, you can use the following types of training to complete steady state cardio: 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:   
· Sally Up Challenge – Press Up Version.

· After a brief 5 minute warm up. You will start in the press up position with arms straight. When you hear the lyrics “Bring Sally Down” you perform the down part of the movement, and when you hear a “Bring Sally Up” you perform the up part of the movement.

· You must stay in each position until the lyrics ‘instruct’ you to change, so the harder part is the breaks in the song when you have to stay in one position for longer. Make a log of the time you finish at…. Can you complete the song?

· Click Here to see Example         

WEEK 9 - LAND WORKOUT

The activities for this week are as follows: 

Weekly Challenge

Watch this space and the Whatsapp group!

Monday  - Total Body Workout


·       30 - 40 minute Workout, click here for the full workout. Watch video to get guidance on the exercises

Tuesday -  Yoga with Kassandra


·       30-35 Minute yoga session to improve flexibility.
·         Here is the Link

Wednesday -  Ladder Workout


·       Please find the workout here.   
·       The workout consists of 4 different exercises (Press Ups/ Toe Taps/ Squat Jumps and Leg Raises) We start at 10 reps of each working down to 1 rep of each.  Are you brave enough to work back up the ladder?
·       Workout should take 30 - 40 minutes.


Thursday  - Week 3: Cardio Pyramid (30-35 minutes) 

·       Please find the workout here.   
·       Begin with a 5-minute warm-up.
·       Alternate fast paced exercise with an easy gentle pace, for example 30 seconds fast run to 30 seconds easy walk or jog.
·       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!
         


KEEP POSITIVE AND STAY MOTIVATED!!

 

WEEK 8 - LAND WORKOUT

The activities for this week are as follows.


Weekly Challenge - will be launched on our social media platforms later this week


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 7 - LAND WORKOUT

Weekly Challenge -  How did you get on with the toilet roll challenge set last week? Attempts, if not successes, would be good to see!

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: A FAMILY MEMBER'S 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 90 seconds of running, with 60 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.

 

WEEK 6 - LAND WORKOUT

The activities for this week are as follows: 

Weekly Challenge -  Can you climb the tallest building in the world? The Burj Khalifa skyscraper in Dubai is a staggering 2,909 steps to the top floor (Level 160). Can you complete the Burj Khalifa step challenge at your home.


Monday  - Total Body Workout
·       Please find the workout here. Workout should take 30 - 40 minutes. 



Tuesday -  Yoga with Kassandra
·       30 Minute yoga session for a full body yoga stretch
·      Click Here for Yoga Link


Wednesday -  Dry Aquathlon
·       Please find the workout here.   
·       An Aquathlon normally consists of a run – swim – run. Unfortunately we cannot do the swimming part so we have created our very own dryland version! The swim will be replaced by 250 reps of body weight exercises. 10 different types of exercise at 25 reps each! Time yourselves and see how long it takes.


Thursday  - Week 6: Cardio 2 x 20 Minutes
·       Begin with a 5-minute warm-up.
·       Choose two different ways to challenge steady state cardio.  Steady state cardio can be in the form of walking or running. These can be done in any open space e.g. Gardens. Alternatively, you can use the following types of training to complete steady state cardio: 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:   
· Elmbridge Phoenix Deck of Cards Exercise Version.

· Please find the workout here

· Start with a 5 minute warm up. You will need a deck of cards include the jokers. Each suit represents a different exercise and the value of the card is the number of reps you must perform. Shuffle the deck and work against each other to see who finishes with the hardest routine. Avoid those Jokers!!!!

 

WEEK 5 - LAND WORKOUT

Weekly Challenge -  How long does it take you to do 30 Burpees? Log your time and let us know!


Monday  - Ab and Balance Workout
·       Please find the workout here and a video to support the exercises. Workout should take 30 - 40 minutes.

 


Tuesday -  Yoga with Adriene
·       20 Minute yoga session for Swimmers
·       Click Here for Yoga Link

Wednesday -  Alphabet Workout
·       Please find the workout here.   
·       Spell: INDIVIDUAL MEDLEY followed by your favourite stroke.
·       Workout should take 30 - 40 minutes. 

Thursday  - Week 5: Cardio 30 Minutes - Running
·       Begin with a 5-minute warm-up.
·       How far can you run in 30 minutes? Log your distance and let us know!

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


Weekend Special:   
· Lets all be creative! - Design your own swimming hat.

· You can use the template here or create your own. Send your creations on the Whatsapp group or post on instagram.
 

WEEK 4 - LAND WORKOUT

The activities for this week are as follows: 

Weekly Challenge -  Elmbridge Phoenix Quarantine Team Spirit! EPSC working together  for another challenge. Catch an object and throw it off screen to another swimmer….. how long can we make the chain?


Monday  - Total Body Workout 
·       Please find the workout attached to the e mail sent out today. Workout should take 30 - 40 minutes. 

 


Tuesday -  Gentle Yoga Flow
·       30-35 Minute yoga session to decompress and destress.
·         Click Here to find Yoga Link


Wednesday -  Fill The Gaps


·       Please find the workout here
·       This workout requires you to use a dice or number generator to fill in the missing gaps. The number you get will be setting you the time you have to exercise for or the amount of repetitions and sets you must work for. You can work individually or as a group!
·       Workout should take 30 - 40 minutes. 


Thursday  - Week 4: Cardio EMOM (30-35 minutes) 

·       Please find the workout here
·       Begin with a 5-minute warm-up.
·       E5MOM – Every 5 minutes at the start of the first minute, you must complete 8 press ups/ 8 squats and 8 sit ups before you start steady state cardio. After 5 minutes you repeat the 3 bodyweight exercises and then get back to steady state cardio. You will do a total of 5 sets.
·       Steady state cardio can be in the form of walking or running. These can be done in any open space e.g. Gardens. Alternatively, you can use the following types of training to complete steady state cardio: 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:   
· Sally Up Challenge – Press Up Version.

· After a brief 5 minute warm up. You will start in the press up position with arms straight. When you hear the lyrics “Bring Sally Down” you perform the down part of the movement, and when you hear a “Bring Sally Up” you perform the up part of the movement.

· You must stay in each position until the lyrics ‘instruct’ you to change, so the harder part is the breaks in the song when you have to stay in one position for longer. Make a log of the time you finish at…. Can you complete the song?

· Click Here to see Example         

 

WEEK 3 - LAND WORKOUT

Over the last couple of weeks, it has been really good to see so many of you getting involved in the activities. Please keep sending in photos and videos, it is always great to see what the swimmers are doing and it motivates us all! Click Here to see the review of week 2 :)

The activities for this week are as follows: 

Weekly Challenge

Unfortunately the Olympics 2020 has been postponed until the following year but we want to bring the spirit of the Olympics to EPSC.

Can you recreate a famous Olympic moment at home? It can be a photo or video of any Olympic sport, Nationality or Olympic Moment. It doesn't have to be a past success it could be a prediction of what might happen next year!!! Send us in your best content!


Monday  - Total Body Workout


·       30 - 40 minute Workout, click here for the full workout. Watch video to get guidance on the exercises




Tuesday -  Yoga with Kassandra


·       30-35 Minute yoga session to improve flexibility.
·         Here is the Link

Wednesday -  Ladder Workout


·       Please find the workout here.   
·       The workout consists of 4 different exercises (Press Ups/ Toe Taps/ Squat Jumps and Leg Raises) We start at 10 reps of each working down to 1 rep of each.  Are you brave enough to work back up the ladder?
·       Workout should take 30 - 40 minutes.


Thursday  - Week 3: Cardio Pyramid (30-35 minutes) 

·       Please find the workout here.   
·       Begin with a 5-minute warm-up.
·       Alternate fast paced exercise with an easy gentle pace, for example 30 seconds fast run to 30 seconds easy walk or jog.
·       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:   


·       Enjoy a relaxing Easter Weekend with the family!            


KEEP POSITIVE AND STAY MOTIVATED!!

 

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.

 
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