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

fit-4-life Gym Programming System Shannon Leisure Centre

     
  • 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

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  • 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

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  • 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

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  • 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.