Gym Podium

I am so pleased so many of you are still enjoying the virtual classes. Just a little reminder that the whole time you have your camera switched on, other participants and the teacher can see you so please remember to turn your video off until you are fully ready to participate in the class.

While lockdown comes with many drawbacks, a little more time to spend focusing on you and your fitness goals is a huge benefit and is a great time to fit exercise in to your daily routine. To get the perfect balance you should be incorporating some cardio, HIIT, conditioning and holistic stretch exercises. Mixing up your style of workouts are very important as are rest days. Your body requires rest for around 48 hours after workouts like HIIT and conditioning exercises so your muscles can repair themselves and get stronger.

A lot of people shy away from HIIT because it stands for high intensity interval training and involves short bursts of intense exercise, followed by recovery periods of low intensity activity or rest. While HIIT training can be an intense way to work out, your level of exertion is relative to your fitness level. Meaning HIIT training can in fact be a great training style for all, you just take it at your own pace. In most cases, HIIT is a combination of both cardio and resistance exercises, which means it can help you to burn a huge amount of calories and even build muscles as well. Most HIIT workouts last 20-30 minutes, making them very time efficient. Try to add HIIT into your routine three times per week for maximum benefit.

Virtual Class Timetable

Note from Jocelyn about Sunday Yoga – Members often find yoga difficult in the beginning but there are always ways to adapt the poses to make your yoga practice right for you. Stick with it and you will experience so many benefits. This week I will focus a little more on Surya Namaskar (Salute to the Sun) the usual warm up in class. I will focus on lower modifications to help with any injuries or just to keep it gentle and focus on technique. Look forward to seeing you all in Sunday Yoga with Jocelyn

Click here for the Virtual Class Timetable w/c 4th May

Les Mills classes online

We are not permitted to run any of our usual Les Mills classes virtually because of their music licencing restrictions but you can sign up for Les Mills on Demand and take advantage of their 60-day free introductory period by signing up with this link
It is only a 60-day free trial so to ensure they do not take payment, remember to cancel after 30 days.

Emily Hurse  |  Gym and Studios Manager

Golf exercises to do at home

Squat and Press

This is a great exercise that emphasises loading the legs into your swing and getting the right amount of power in your shot. Hold a weighted object close to your chest, then lower, keeping the feet flat on the ground, load the squat then push through the floor standing straight up to lifting the weight above your head.

Exercise: 20 repetitions, 3-4 sets

Glute Bridges

Lying on your back, bend knees bringing heels into your bottom. Place heels hip width apart or slightly wider. Push weight through the heels and raise your hips up high so that they are level with knees and shoulders. Slowly lower down, repeat.

Exercise: 20 repetitions, 3-4 sets

Shoulder tap and hold

This exercise can also be done on your knees but could advance to a press-up position.
Hands under shoulders, brace your abs to prevent your shoulders and hips adjusting, keeping core strong, raise one hand to tap opposite shoulder and hold for 3 seconds. Then repeat on the other side.

Exercise: reps 10, 3 sets

Regular exercise, as in running, jogging or walking also improve getting around the golf course. Stretching is a must so please keep an eye out for a golf stretching programme next.

Roy Ritson  |  Fitness Instructor and Personal Trainer

Running tips for beginners

Unlike Italy and Paris where running outside has been banned to minimise the spread of coronavirus, in England we are still currently allowed to run or jog outside. The great thing about running is that it is free, you can do it anywhere, and it requires little equipment. If you have just started running for the first time while in lockdown you may want to consider the following tips to make your journey enjoyable.

To start

Buy a good pair of running shoes that suit your foot type. Cross-trainers or tennis shoes do not have enough cushioning for the impact of running. It is worth contacting a specialist running shop such as Sporting Feet as they will advise you. They are still open now, offer advice over the phone and can deliver.

It is also worth investing in running socks to prevent blisters and a sports bra; and try to wear a Dryfit fabric which keeps you cool and sweat away from the body.

Plan your runs. Work out when and where you are going to run and put it in your diary – think of it as a gym class that starts at a specific time.  That way you will do it.

Start each run with a gentle warm-up of at least five minutes. This can include quick walking, marching on the spot, knee lifts, side stepping and climbing stairs

At the beginning, try alternating between running and walking.  As time goes on, make the running intervals longer until you no longer feel the need to walk.

Give yourself a few minutes to cool down after each run by walking and then doing a few stretches for your hamstrings, calves, quads and glutes.


Regular running for beginners means getting out at least twice a week. Your running will improve as your body adapts and you can then plan longer sessions.

There are lots of running programmes to help you – try the NHS Couch to 5K programme designed to get just about anyone off the sofa and running 5km in just 9 weeks.  Or your local Park Runs when they resume.


Make sure you do some core exercises to support your running as a strong core will help you to run better and avoid injury. The Club has some great virtual classes you can join in.

Stay motivated

Download your favourite music or podcasts to listen to you while you run. Or find a running partner (check out or

Finally, adhere to the government guidelines on exercise and social distancing and, most importantly, enjoy running!

Nicki Davis  |  Operations Manager, Food/Beverage and Event | Part-time Runner (!)

Join millions of people helping to fight COVID-19

Take just one minute to report your health daily, even if you are well. Help scientists identify high risk areas in the UK and help slow the outbreak.