We've teamed up with Spirit Leisure Centre Waterford to bring you a series of fitness and workout videos that you can do yourself in the comfort of your own home!
Mark from Spirit will also join Teresanne on The Drive Home every Friday evening to give you workout, diet and fitness tips and tricks. If you have any questions, Mark will be more than happy to answer them!
Week 1 - Core Workout
What do you need? A mat, band, med ball or dumbbell, stability ball
How to perform:
Complete each exercise for 30-45s
Complete 2-3 rounds.
Rest as needed. FEEL. THE. BURN.
*Before undertaking any workout please Warm-Up (https://www.youtube.com/watch?v=Rwhu18rz5UY)
Mark also joined Teresanne on The Drive Home on WLR to talk about the difference between losing weight and losing fat. Listen to Mark's tips and advice here:
Week 2 - Butt Builder Workout
What do you need? Bar and plates, bench, kettlebell
How to perform:
Superset 1: Complete 10 x Deadlifts immediately followed by 20 x Hip Thrusters - take 60-90 secs rest and repeat for 3-4 sets
Superset 2: Complete 10 x Kettlebell swings immediately followed by 20 x Walking Lunges - take 60-90 secs rest and repeat for 3-4 sets
A superset is any 2 exercises performed together with little to no rest between them. Add them to your workout today!
*Before undertaking any workout please Warm-Up (https://www.youtube.com/watch?v=Rwhu18rz5UY)
Mark then popped into Teresanne this week to talk about optimum hydration and answer listeners' questions about how best to fit in a work out when you're a busy working mum!
Week 3 - Beginner HIIT Workout
What do you need? An elevated surface like a bench or steps (even your stairs at home!)
How to perform:
Complete each exercise for 20s, rest for 20-40s between each exercise depending on fitness levels.
Complete 5-10 rounds in total, see how far you get!
Rest as needed between rounds.
*Before undertaking any workout please Warm-Up (https://www.youtube.com/watch?v=Rwhu18rz5UY)
Mark joined Aoibhin this week to talk about Fitness and how to increase your fitness levels.
Week 4 - Kettle Bell Karnage
What do you need? Kettlebell (HEAVY!)
How to perform:
Perform the exercises in the clip in sequence for 10 reps each (5 reps each arm if using 1 arm)
Complete 3-5 rounds. Rest as needed.
Challenge: Try to do it without putting the Kettle bell down - NASTY!
*Before undertaking any workout please Warm-Up (https://www.youtube.com/watch?v=Rwhu18rz5UY)
Mark dropped into tell Teresanne about using kettlebells (and how not to use them around TVs, Windows and small children)
Week 5 - Isometric Workout
What do you need? Exercise mat, small dumbbells
How to perform:
Complete each of the exercises for 5 seconds each, take a break. Then 10 seconds each and take a break, then for 15 seconds and take a break. Keep going up in 5 seconds until you get to 30, take a break and work your way back
*Before undertaking any workout please Warm-Up (https://www.youtube.com/watch?v=Rwhu18rz5UY)
This week, Mark answered a question about the 'Gun Show' fear or lack of 'gun show'. How to go to the gym and not be afraid that your muscles arent as big as anyone elses.
Week 6 - Suspension Strap Workout
What do you need? Suspension strap
How to perform:
Complete each of the exercises for 30 seconds each, take a 15 second break. Complete 3-4 circuits.
*Before undertaking any workout please Warm-Up (https://www.youtube.com/watch?v=Rwhu18rz5UY)
This week, Mark told Teresanne about how you can work on the 'Muffin Top' (answering one of the listeners questions) and how spot reduction isn't something you can do.
Week 7 - Cable Superset Workout
What do you need? Cables
How to perform:
Complete each of the exercises for 10-12 reps each, take 60-90 seconds rest. Complete 3-4 sets.
*Before undertaking any workout please Warm-Up (https://www.youtube.com/watch?v=Rwhu18rz5UY)
Week 8 - Accumulator Workout
What do you need? A mat and dumbbells
How to perform:
Complete exercise 1 for 30secs - take 30secs rest
Complete exercise 1 and 2 for 30secs - take 30secs rest
Complete exercise 1,2 and 3 for 30secs each - 30 secs rest etc.
Rest as needed. FEEL. THE. BURN.
*Before undertaking any workout please Warm-Up (https://www.youtube.com/watch?v=Rwhu18rz5UY)
Week 9 - Push vs Pull Workout
What do you need? A rower, 2 x dumbbells
How to perform:
Row 250m and 10 x squat and press
Row 500m and 8 x squat and press
Row 750m and 6 x squat and press
Row 1000m and 4 x squat and press
Now work back the way! Rest only as needed throughout.
*Before undertaking any workout please Warm-Up (https://www.youtube.com/watch?v=Rwhu18rz5UY)
Week 10 - Advanced H.I.I.T Workout
What do you need? A mat, something to jump over!
How to perform:
Complete each of these exercises for 20secs and take 10secs rest in between each one.
Rest for 1 minute after one round
Complete 5 rounds which should take 20 minutes
*Before undertaking any workout please Warm-Up (https://www.youtube.com/watch?v=Rwhu18rz5UY)
Week 11 - Full Body Dumbell Circuit
What do you need? 1 set of heavy dumbbells
How to perform:
If you're looking to build muscle and increase strength, this workout is the one for you!
Complete each of the exercises for for 10-12 reps each and take 1-2 minutes rest between rounds. Complete 3-5 rounds.
*Before undertaking any workout please Warm-Up (https://www.youtube.com/watch?v=Rwhu18rz5UY)
Week 12 - Core Finisher Workout
What do you need? Exercise mat, ab wheel
How to perform:
Add this to the end of your next workout for an excellent challenge!
Complete each of the exercises for 30 secs each and take 30 secs rest. Complete 3-5 rounds.
*Before undertaking any workout please Warm-Up (https://www.youtube.com/watch?v=Rwhu18rz5UY)
For more information contact Spirit Leisure Centre on their website or call Mark or Pádraig on 051 840744.
For more workout videos click here!
