National Fitness Day is the most active day of the year. A day when people of all ages, backgrounds and abilities come together to celebrate the fun of fitness and also recognise the incredible benefits being physically active can have on our lives.
Free activities
This year we will be celebrating National Fitness Day with a range of FREE activities at each centre so that members and non-members can participate side-by-side. Please ensure that you’re following your local centre on social media for updates on what activities will be available and to be the first to see the timetable for the day.
Refer a Friend
We also have a membership referral offer. Bring a friend or family member to participate in an activity on National Fitness Day and and if they become a member, you will be entered into a prize draw to win an iPad Pro! For more information about our referral campaign, see here. Winners will be announced the first week of October.
And finally, for all those people out there that like to push themselves hard in the gym, we are hosting a one-off national gym challenge with some fantastic prizes provided by Life Fitness, Les Mills, Jordan Fitness, Speedflex and Myzone. See below for further details.
This year, to celebrate National Fitness Day, we will be encouraging members to perform four simple exercises TWICE back-to-back in the fastest possible time, to enable us to crown the fittest male and fittest female.
We have some amazing prizes for the winners, provided by our key fitness equipment suppliers:
The first exercise in the challenge takes place on a rowing ergometer. The damper can be set at any level (1-10) based on your preference and rowing style.
Set the console with a target distance of 500m. Once on the seat, with feet strapped in, the clock will start once you pick up the handle and start rowing.
Row continuously for a total of 500m, at a self-selected pace. Once you have achieved the 500m distance, unstrap your feet and move onto the next exercise immediately with the clock still running.
The next exercise is alternating dumbbell snatches. For this exercise, men are required to lift 16kg and women need to lift 10kg. You perform this exercise by pulling the dumbbell up from the floor with one hand and pressing it overhead by extending your arm to full extension. Your elbow and knees must be locked out at the top of the repetition before placing the dumbbell back down and repeating with the other arm. The dumbbell must touch the floor between each repetition to count. You must alternate between arms for each repetition. Repeat 20 times.
Goblet squats come next. For this exercise participants should use the same dumbbell as on the previous exercise, 16kg for men and 10kg for women.
The single dumbbell should be picked up from the floor and held vertically at chest height with palms facing upwards. The dumbbell should remain in this position throughout the exercise. Lifting the dumbbell from the floor to the upright starting position does not count as a repetition. At the top of the movement the knees should be locked straight and at the bottom of the movement the upper thighs must be at least as low as parallel to the ground to ensure a full range of movement. Focus on maintaining a straight back throughout. Repeat 20 times.
The final exercise is alternating dumbbell rows which is again performed with the same dumbbell, 16kg for men and 10kg for women. With a wide shoulder-width stance, straight back and approximately a 45 degree hip angle, the dumbbell should be lifted off the ground with one hand and raised vertically until it is inline with the torso. It should then be lowered back down to the floor before the movement is repeated on the opposite side. The dumbbell must touch the floor between each repetition. Repeat 20 times.
The next exercise is alternating reverse lunges. For this exercise, participants should use the same dumbbells, 16kg for men and 10kg for women.
The dumbbells should be picked up from the floor and held at your side with straight arms. The dumbbells should remain in this position throughout the exercise. From a standing position, step backwards with one foot, bending the knees and hinging at the hips. It doesn’t matter which leg you choose first. The step should be large enough that the knee of the back leg gently touches the floor before returning to a standing position. This is one repetition. Next, perform exactly the same movement but with the opposite leg stepping backwards this time. This is your second repetition. Focus on maintaining a straight back throughout and looking forward, not down. Alternate legs each repetition. Repeat 20 times.
The final exercise in the challenge takes place on a treadmill, which should be set with a 0% incline. Press quick start and set the speed yourself. The treadmill will take a few seconds to start and get up to speed. Do not stop the clock; the time must be continual throughout. The speed is dependent on your own ability and should be adjusted manually by yourself throughout the exercise.
The clock should be stopped once you have completed 800m on the treadmill and pressed the stop button. This is your total time for the challenge. Well done!
