Time and time again during lockdown we’ve been reminded of the importance of keeping active and exercising, not just for our physical health, but also our mental health. People are taking to the roads running, walking and cycling. Others, with gyms and swimming pools across the country closed, are planning home workouts.
Many leisure centres and gyms, although closed, are keeping members on their toes virtually by running exercise classes on Zoom and posting online workouts. One such place is Askeaton Pool & Leisure, a public gym and swimming pool in Co Limerick. Their gym instructors are conducting Zoom fitness classes up to four nights a week and posting workouts and challenges on the centre’s Instagram.
Jason Brouder is the director of fitness at Askeaton Pool & Leisure and a personal trainer. He shares, for both those starting off and those with some experience, bodyweight and weighted exercises people can do at home, using things they have around the house. With people of all ages taking to exercising at home, from Trisha Lewis of Trisha’s Transformation fame to legendary GAA commentator Míchéal Ó Muircheartaigh, give it a try yourself.
Askeaton Pool & Leisure is the only public pool and gym in county Limerick, outside of Limerick city.
askeaton.coralleisure.ie
Do three sets of eight to 10 reps for each exercise. Where weights are required, you can substitute with water bottles etc. Keep your technique good; quality over quantity.Focus on breathing while performing these exercises; for example inhale on relax phase, exhale on movement.Perform these at your own pace and take recovery when needed.These exercises are suitable for all ages. 
Chair squats
Stand with your feet hip-width apart, with a chair behind you. Raise your arms and slowly squat down towards the seat of the chair. 
Keep your core contracted as you touch down in the chair, contract your glutes and lift yourself back to standing.
Supported lunge
Stand with your right foot forward, your left foot back, about three feet apart. 
Hold onto a chair or wall at the side of you for balance. Bend the knees and lower them towards the floor until the back knee is a few inches from the floor and the front knee is at a right angle. 
Seated bicep curls
Sitting on a chair, hold a pair of dumbbells at your sides with your arms fully extended and your palms facing forward. 
Without moving your upper arms, bend your elbows and curl the dumbbells to your shoulders. Pause, then lower the weights to the starting position.
Seated lateral raise
Grab a set of dumbbells and sit upright on a flat surface such as a chair or bench. Allow your arms to hang down by your sides with your palms facing towards each other. 
Maintaining a slight bend in your elbows, raise your arms out to the side until they are parallel with the ground. Pause, then lower the weights to the starting position.
One-arm bent-over row
Grab a dumbbell in one hand and place your other hand on a chair in front of you. 
Let the dumbbell hang at arm’s length, palm facing backward. Keeping your elbow tucked, row the weight to the side of your body and rotate the dumbbell so your palm faces inward. Return to the starting position. 
Bodyweight squats
Set your feet shoulder-width apart, toes slightly turned out. 
Slowly bend at the knees and drop your hips to lower your body. At the bottom of the exercise pause for a moment and strongly push back up to the starting position, mirroring the descent. 
Tricep dips
Sit on the edge of one chair and grip the edge of the chair with your hands. Place your feet flat on the ground. 
Slide forward just far enough so that your behind clears the edge of the chair, then lower yourself until your elbows are bent between 45 and 90 degrees. Push back up to the start position. 
Glute bridge
Lie face up on the floor, with your knees bent and feet flat on the ground. Keep your arms at your side with your palms down. Lift your hips off the ground until your knees, hips and shoulders form a straight line. 
Squeeze your glutes hard and keep your abs drawn in so you don’t overextend your back during the exercise. Hold your bridged position for a couple of seconds before easing back down.
Seated overhead press
Sit on an upright chair holding a dumbbell in each hand at shoulder height with your palms facing away from you. Keep your chest up, your core tight and look straight forward throughout the move. 
Press the weights directly upwards until your arms are straight and the weights touch above your head. Lower back down to the starting position. 
Bent-over row
Grab the dumbbells with your palms facing each other. Bending your knees slightly, keep your core tight and bend over at the waist keeping your lower back tight.
Bending over until your upper body is at a 45° bend or lower, pull the dumbbells up towards your lower chest, on the side. Lower back to the starting position. Read more
Farm fitness videos take the internet by storm
Yoga to release tension in the body caused by worry or stress
Time and time again during lockdown we’ve been reminded of the importance of keeping active and exercising, not just for our physical health, but also our mental health. People are taking to the roads running, walking and cycling. Others, with gyms and swimming pools across the country closed, are planning home workouts.
Many leisure centres and gyms, although closed, are keeping members on their toes virtually by running exercise classes on Zoom and posting online workouts. One such place is Askeaton Pool & Leisure, a public gym and swimming pool in Co Limerick. Their gym instructors are conducting Zoom fitness classes up to four nights a week and posting workouts and challenges on the centre’s Instagram.
Jason Brouder is the director of fitness at Askeaton Pool & Leisure and a personal trainer. He shares, for both those starting off and those with some experience, bodyweight and weighted exercises people can do at home, using things they have around the house. With people of all ages taking to exercising at home, from Trisha Lewis of Trisha’s Transformation fame to legendary GAA commentator Míchéal Ó Muircheartaigh, give it a try yourself.
Askeaton Pool & Leisure is the only public pool and gym in county Limerick, outside of Limerick city.
askeaton.coralleisure.ie
Do three sets of eight to 10 reps for each exercise. Where weights are required, you can substitute with water bottles etc. Keep your technique good; quality over quantity.Focus on breathing while performing these exercises; for example inhale on relax phase, exhale on movement.Perform these at your own pace and take recovery when needed.These exercises are suitable for all ages.
Chair squats
Stand with your feet hip-width apart, with a chair behind you. Raise your arms and slowly squat down towards the seat of the chair.
Keep your core contracted as you touch down in the chair, contract your glutes and lift yourself back to standing.
Supported lunge
Stand with your right foot forward, your left foot back, about three feet apart.
Hold onto a chair or wall at the side of you for balance. Bend the knees and lower them towards the floor until the back knee is a few inches from the floor and the front knee is at a right angle.
Seated bicep curls
Sitting on a chair, hold a pair of dumbbells at your sides with your arms fully extended and your palms facing forward.
Without moving your upper arms, bend your elbows and curl the dumbbells to your shoulders. Pause, then lower the weights to the starting position.
Seated lateral raise
Grab a set of dumbbells and sit upright on a flat surface such as a chair or bench. Allow your arms to hang down by your sides with your palms facing towards each other.
Maintaining a slight bend in your elbows, raise your arms out to the side until they are parallel with the ground. Pause, then lower the weights to the starting position.
One-arm bent-over row
Grab a dumbbell in one hand and place your other hand on a chair in front of you.
Let the dumbbell hang at arm’s length, palm facing backward. Keeping your elbow tucked, row the weight to the side of your body and rotate the dumbbell so your palm faces inward. Return to the starting position.
Bodyweight squats
Set your feet shoulder-width apart, toes slightly turned out.
Slowly bend at the knees and drop your hips to lower your body. At the bottom of the exercise pause for a moment and strongly push back up to the starting position, mirroring the descent.
Tricep dips
Sit on the edge of one chair and grip the edge of the chair with your hands. Place your feet flat on the ground.
Slide forward just far enough so that your behind clears the edge of the chair, then lower yourself until your elbows are bent between 45 and 90 degrees. Push back up to the start position.
Glute bridge
Lie face up on the floor, with your knees bent and feet flat on the ground. Keep your arms at your side with your palms down. Lift your hips off the ground until your knees, hips and shoulders form a straight line.
Squeeze your glutes hard and keep your abs drawn in so you don’t overextend your back during the exercise. Hold your bridged position for a couple of seconds before easing back down.
Seated overhead press
Sit on an upright chair holding a dumbbell in each hand at shoulder height with your palms facing away from you. Keep your chest up, your core tight and look straight forward throughout the move.
Press the weights directly upwards until your arms are straight and the weights touch above your head. Lower back down to the starting position.
Bent-over row
Grab the dumbbells with your palms facing each other. Bending your knees slightly, keep your core tight and bend over at the waist keeping your lower back tight.
Bending over until your upper body is at a 45° bend or lower, pull the dumbbells up towards your lower chest, on the side. Lower back to the starting position. Read more
Farm fitness videos take the internet by storm
Yoga to release tension in the body caused by worry or stress
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