Fit 4 Life Gym System

New Shannon Swimming & Leisure Centre “Life Fit” Programme | Strong Mind & Body for Life

Shannon Swimming & Leisure Centre’s new 28 week gym programming system “Life Fit” is designed to take you from being totally new to a gym to a savvy user in 28 weeks. Our 4 step gym programming system is specifically designed to build fitness and strength as well as take away any anxiety you may have about using a gym. Each step builds on what you learned in the previous programme to provide balance and give you the tools to grow in confidence and learn to love the gym. Strong Mind & Body is our motto and the Shannon Swimming & Leisure Centre’s “Life Fit” Programme guarantees you success. Your fitness journey starts here.

Programme 1: Body Journey | Your fitness journey starts here

Programme 2: Body Balance | Tune your machine

Programme 3: Body Strong | Strength for Life

Programme 4: Body Max | Gym is life

• Programme 1: Body Journey

  Suitable for: Anyone who is completely new to the gym and has very little or no exercise history. Your life fit journey starts here.

  Length of programme: 4 weeks

  Session Duration: 30 minutes approx.

  Level of assistance you require: High

  Main aim of programme: Focus is on getting you comfortable in a gym environment

  Number of exercises: 4 -6 machines/exercises

  Example of types of exercises/machines: Mix of  basic Cardio & Resistance machines

  Goal: To attend the gym 4 times per month. Time to form new habits

   

  The Programme

  Get Ready to Exercise

  Crosstrainer | 5 minutes, Level 1-5 (Quick Start)

  Stretches | 5 minutes

   

  Gain Strength:

  Chest Press Machine | 2 sets x 15reps – 30-40sec breaks between exercises

  Seated Row Machine | 2 sets x 15reps – 30-40sec breaks between exercises

  Shoulder Press Machine | 2 sets x 15reps – 30-40sec breaks between exercises

  Abdominal Machine |  2 sets x 15reps – 30-40sec breaks between exercises

   

  Gain Fitness:

  Treadmill  | 5min, Leve 1, 3 – 4kph

  Bike | 5min | Level 1-4 , 80-90RPM

   

  To Prevent Soreness

  Stretches: 5 minutes

• Programme 2: Body Balance

  Body Balance

  Suitable for: Anyone who anyone who wants to increase their usage of the gym and get a more all over body workout

  Length of programme: 6 weeks

  Session Duration: 30 – 40 minutes  approx.

  Level of assistance: Medium

  Main aim of programme: More expansive programming introducing other machines focusing on different muscle groups

  Number of exercises: 6 – 8 machines/exercises

  Example of types of exercises/machines:

  • Mix of Cardio & Resistance machines
  • Option of 2 workouts to choose from
  • More complex cardio machines requiring increased coordination
  • Isolation resistance machines focusing on more specific muscles or groups of muscles
    • Example: Cross Trainer, Upper Body Ergometer, Shoulder Press, Bicep/Tricep, Glutes

  Goal: To attend the gym 8 times per month

   

  Programme Option 1

  Get Ready to Exercise

  Crosstrainer | 5 – 7 minutes, Level 1-5 (Quick Start)

  Stretches | 5 minutes

   

  Gain Strength:

  Chest Press Machine | 2 sets x 15reps – 30-40sec breaks between exercises

  Seated Row Machine | 2 sets x 15reps – 30-40sec breaks between exercises

  Tricep Press Machine | 2 sets x 15reps – 30-40sec breaks between exercises

  Leg Extension Machine |  2 sets x 15reps – 30-40sec breaks between exercises

  Leg Curl Machine |  2 sets x 15reps – 30-40sec breaks between exercises

   

  Gain Fitness:

  Bike | 7 – 10 minutes | Level 3-6, 80-90 RPM

  Upper Body Ergometer |  5 – 10 minutes

   

  To Prevent Soreness

  Stretches | 5 minutes

   

   __________________________________

  Programme Option 2

  Get Ready to Exercise

  Bike | 5 – 7 minutes, Level 3-6, 80-90RPM

  Stretches | 5 minutes

   

  Gain Strength:

  Arm Curl Machine | 2 sets x 15reps – 30-40sec breaks between exercises

  Lat Pull Down Machine | 2 sets x 15reps – 30-40sec breaks between exercises

  Leg Press Machine | 2 sets x 15reps – 30-40sec breaks between exercises

  Shoulder Press Machine | 2 sets x 15reps – 30-40sec breaks between exercises

  Abdominal Machine | 2 sets x 15reps – 30-40sec breaks between exercises

   

  Gain Fitness:

  Treadmill | 10-15 minutes, Level 1-4,  4 – 6kph

   

  To Prevent Soreness and Increase Mobility

  Stretches | 5  – 10minutes

• Programme 3: Body Strong

  Body Strong

  Suitable for: Anyone who is starting to get serious about the gym

  Length of programme: 8 weeks

  Session Duration: 40 – 50 minutes  approx.

  Level of assistance: Low

  Main aim of programme:  Focus on specific muscle groups on different days.

  Number of exercises: 8-10 machines/exercises

  Example of types of exercises/machines:

  • Breaking cardio and resistance into separate days: Example
    • Day 1: Upper Body
    • Day 2 Lower Body
    • Day 3:  Cardio/Core
    • Introduction of free weights
    • Addition of new machines which require greater strength & fitness

  Goal: To attend the gym 3 times per week and form long term habits

   

  The Programme

  Day 1

  Warm Up

  Crosstrainer | 5-7 minutes – Level 3-6, 60-80-RPM

  Dynamic Stretches | 5 minutes

   

  Strength

  Smith Machine Chest press  | 3 sets x 15reps – 30-40sec breaks between exercises

  Cable Row (back) | 3 sets x 15reps – 30-40sec breaks between exercises

  Barbell Bicep Curl | 3 sets x 15reps – 30-40sec breaks between exercises

  Cable Tricep Extension | 3 sets x 15reps – 30-40sec breaks between exercises

  Dumbbell Shoulder Press | 3 sets x 15reps – 30-40sec breaks between exercises

   

  Fitness

  Bike | 10 minutes, Level 4-8, 80-90RPM

   

  Cool Down

  Stretches |  5-10 minutes.

   

  ________________________________________________

  Day 2

  Warm up

  Bike | 7-10 minutes, Level 4-8, 80-90 RPM

  Dynamic stretches | 5 minutes.

   

  Strength

  Leg Extension Machine | 3 sets x 15reps – 30-40sec breaks between exercises

  Leg Curl Machine | 3 sets x 15reps – 30-40sec breaks between exercises

  Body Weight Squats | 3 sets x 15reps – 30-40sec breaks between exercises

  Calf Raise Machine | 4 sets x 15reps – 30-40sec breaks between exercises

   

  Fitness

  Upper Body Ergometer | 10 minutes

   

  Cool Down

  Stretches | 5-10min.

   

  _____________________________________________________

  Day 3

  Warm Up

  Crosstrainer | 7-10 Minutes – Level 3-6, 60-80RPM

  Dynamic Stretches | 5min.

   

  Fitness

  Treadmill | 10 minutes, 7-11kph, (incline optional)

  Stepper | 10 minutes, Level 5-8

  Ski Erg | 5-7 minutes, 3:00 – 2:30/500m

  Stair master 5-7 minutes, Level 3-6

   

  Core Strength

  Basic Crunch | 3 x 20 – 30-40sec breaks between exercises

  Bicycle Crunch: | | 3 x 20 – 30-40sec breaks between exercises

  Side Crunch | 3 sets x max repetitions (each side) – 30-40sec breaks between exercises

  Superman | 3 sets x max repetitions (each side) – 3 x 20 – 30-40sec breaks between exercises

  Side Plank | 3 x 15sec each side – 30-40sec breaks between exercises

  Plank: 3 x 20-60sec – 30-40sec breaks between exercises

   

  Cool Down

  Stretches | 5-10 minutes

• Programme 4: Body Max

  Body Max

  Suitable for: Advanced users

  Length of programme: 10 weeks

  Session Duration: 60+ minutes approx.

  Level of assistance: As required

  Main aim of programme: Adding more days to your programme

  Number of exercises: 8-12 machines/exercises

  Example of types of exercises/machines:

  • Specific to typical client’s goals at this level
    • Focus on Symmetry
    • Muscle Mass/definition
    • Addition of deadlifts, squats, HIIT, supersets, pyramid sets, TRX, etc.

  Amount of time per session: approx. 60 minutes +

  Goal: To attend the gym 4 times per week

  • Become hard core gym users

   

  Day 1

  Warm up

  Crosstrainer | 7-10 minutes – Level 3-6, 60-80RPM

  Dynamic Stretches | 5 minutes.

   

  Resistance

  Smith Machine Chest Press | 3 x 12 – 30-40sec breaks between exercises

  Dumbbell Chest Fly | 3 x 15 – 30-40sec breaks between exercises

  Incline Dumbbell Press | 3 x 12 – 30-40sec breaks between exercises

  Cable Back Row | 3 x 12 – 30-40sec breaks between exercises

  Assisted Chin Up | 3 x 12 – 30-40sec breaks between exercises

  Romanian Chair Back Extension | 3 x 15 – 30-40sec breaks between exercises

   

  Cardiovascular

  Bike | 10-20 minutes – Level 5-10, 82 – 95 RPM

   

  Cool Down

  Stretches | 5-10 minutes

   

  ______________________________________________________

  Day 2

  Warm up

  Bike | 7-10 minutes, Level 3-6, 80-90RPM

  Dynamic Stretches | 5 minutes

   

  Resistance

  TRX Squats |  3 x 20 – 30-40sec breaks between exercises

  Goblet Squats | 3 x 15 – 30-40sec breaks between exercises

  Leg Curl Swiss Ball | 4 x 15 – 30-40sec breaks between exercises

  Calf Raise Machine | 4 x 15 – 30-40sec breaks between exercises

   

  Core

  Basic Crunch | 3 x 20 – 30-40sec breaks between exercises

  Bicycle Crunch | 3 x 20 – 30-40sec breaks between exercises

  Side Crunch | 3 sets x max repetitions (each side) 30-40sec breaks between exercises

  Superman | 3 sets x max repetitions (each side)  30-40sec breaks between exercises

  Side Plank | 15sec. each side x 3 – 30-40sec breaks between exercises

  Plank | 3 x 20-60sec – 30-40sec breaks between exercises

   

  Cool Down

  Stretches | 5-10 minutes

   

  ________________________________________________

  Day 3

  Warm Up

  Crosstrainer | 7-10 minutes , Level 3-6, 60-80RPM

  Dynamic stretches | 5 minutes

   

  Resistance

  TRX Bicep Curl | 2 x 15 – 30-40sec breaks between exercises

  Mountain Climber | 3 x 30sec – 30-40sec breaks between exercises

  Smith Machine Shoulder Press | 3 x 15 – 30-40sec breaks between exercises

  Side Kick Through | 3 x 20 – 30-40sec breaks between exercises

  Lateral Dumbbell Shoulder Raises | 3 x 15 – 30-40sec breaks between exercises

  Burpees |  3 x 10 – 30-40sec breaks between exercises

   

   

  Cardiovascular

  Treadmill | 10-20 minutes – Level 1-5, 8 – 12kph

   

  Cool Down

  Stretches | 5-10 minutes

   

  ___________________________________________________________

  Day 4

  Warm up

  Crosstrainer | 7-10 minutes – Level 3-6, 60 – 80RPM

  Dynamic Stretches | 5 minutes

   

  Resistance

  Barbell Bicep Curl | 3 x 12 – 30-40sec breaks between exercises

  Hammer Dumbbell Curl | 3 x 12 – 30-40sec breaks between exercises

  Preacher Curl | 3 x 15 – 30-40sec breaks between exercises

  Cable Tricep Extension | 3 x 15 – 30-40sec breaks between exercises

  Assisted Dips | 3 x 15 – 30-40sec breaks between exercises

  Overhead Dumbbell Tricep Extension | 3 x 12 – 30-40sec breaks between exercises

   

  Core

  Basic Crunch | 3 x 20 – 30-40sec breaks between exercises

  Bicycle Crunch | 3 x 20 – 30-40sec breaks between exercises

  Side Crunch | 3 sets x max repetitions (each side) – 30-40sec breaks between exercises

  Superman | 3 sets x max repetitions (each side) – 30-40sec breaks between exercises

  Side plank | 3 x 15sec. each side – 30-40sec breaks between exercises

  Plank | 3 x 20-60sec – 30-40sec breaks between exercises

   

   Cool Down

  Stretches | 5-10min.