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Exercise is essential for both physical and mental wellbeing. At UoN Sport, our fitness team, alongside our partners, have devised virtual workouts and wellbeing guidance to help you stay fit and healthy from your home.

Important safety information:

Participation in and replication of online exercise content and virtual group exercise classes is undertaken at the risk of the participant and in the full understanding that this is undertaken voluntarily.

UoN Sport is not responsible or liable for any injury or harm sustained as a result of interaction with live, recorded or stored content contained within, the Virtual Health and Wellbeing pages and or, other University of Nottingham Sport social media channels.

Your health:

It is your responsibility to ensure that you are fit to exercise, are in good physical condition and have no disease, physical limitation, health concern or injury that would be aggravated or would be the cause of any injury sustained, during or as a result of participating in these online activities either directly or indirectly.

You should cease exercise immediately if you feel unwell or experience any discomfort or pain.

We advise you to read the health commitment statement here prior to exercise.

Your environment:

It is your responsibility to ensure that your chosen exercise environment is safe and appropriate for the purpose.

That there is sufficient space to perform exercises safely and move freely without obstacles or hazards.
That any equipment you use is safe and in a suitable condition.
There are no distractions.
Your environment is a suitable temperature with good ventilation.
You have water available.

Get moving when you want with our on-demand workouts

We've got a huge range of FREE on-demand workouts available.

Please go through the categories below to find a workout that suits your needs, whether that be a high impact HIIT Cardio or a deep stretch with Core & Flex. Why not give something new a try?!

Cardio - workouts to get your heart racing!

Cardio Workouts On Demand
High Intensity Interval Training (HIIT) with John Burgess	This uplifting class will combine high-intensity movement with short periods of recovery. Duration: 40 minutes	Join the workout
Body Combat HIIT with Raza Shoaib	This high energy non-contact workout will raise your heart rate as you complete marital arts inspired movements. Duration: 25 minutes	Join the workout
HIIT Core with Sam Hillyer	This session is designed to work your whole body with a particular emphasis on the abdominal muscles. Duration: 30 minutes	Join the workout
'Get Decked' with Andy Holmes	Andy will be guiding you through a total body workout and will be using a deck of cards to randomly select the exercises. Squats Crunches Lunges Plank builders Duration: 35 minutes	Join the workout
Total Body Burner with Tom Daw	This session is short but efficient and is designed to fit into the busiest of schedules. The only equipment you will need is two carrier bags filled with as much weight as you can manage, or your own personal weights. Duration: 35 minutes	Join the workout
Total Body HIIT with Raza Shoaib	No equipment needed, body weight HIIT with our professional instructor Raza.	Join the workout
'Cardio Hardio' with Tom Daw	This cardiovascular workout to get your heart pumping, the session will involve some small weights, so please have these ready or fill two bags with an appropriate weight. Duration: 50 minutes	Join the workout
'Cardio Hardio' with Tom Daw	This cardiovascular workout to get your heart pumping, the session will involve some small weights, so please have these ready or fill two bags with an appropriate weight. Duration: 60 minutes	Join the workout
Cardio Hardio with Tom Daw	Hardio Cardio session. 45 minutes 7 exercises 100 reps. Enjoy. Duration: 60 minutes	Join the workout
Total Body Blast with Sam Hillyer	This workout includes a mixture of resistance training and cardio exercises. It will consist of mini circuits with each circuit targeting a specific muscle group to give you a total body blast.Make sure you have some sort of weight, this could be kettlebells, dumbbells or plates. If you don't have any weights at home, try filling a small rucksack with tins or using filled milk bottles to add weight. Duration: 30 minutes	Join the workout
Double Trouble HIIT with Andy and Alex	Multiple different length rounds with an exercise buy-in and buy-out! A bit of fun with plenty of sweat before we open the doors to you on the 24th. Duration: 40 minutes	Join the workout
Combat HIIT with Raza Shaoib	This high energy non-contact workout will raise your heart rate as you complete marital arts inspired movements. Duration: 42 minutes	Join the workout
Get Decked with Andy Holmes	Andy will be guiding you through a total body workout and will be using a deck of cards to randomly select the exercises. Squat Jumps Prisoner Get Ups Skater Jumps Push Ups There's a surprise exercise for the Jack, Queen and King cards. Duration: 28 minutes	Join the workout
System Shocker with Andy Holmes	Andy uses a range of body weight exercises & movements to create a fun, time based fitness class. Duration: 35 minutes	Join the workout
EMOM with Andy Holmes	EMOM means every minute on the minute. All will be timed by Andy and he will coach you through each exercise. The harder you work, the more rest you get! This class is suitable for all fitness levels. Duration: 30 minutes	Join the workout
EMOM with Sam Hillyer	a dynamic workout that will play with your work-rest period.In this workout you will be given a number of reps of an exercise at the top of a minute and then rest for whatever time you have left until the next minute.This video will be available to watch back in your own time to suit your fitnes routine. Duration: 20 minutes	Join the workout
HIIT with Sam Hillyer	Uplifting class combining high-intensity movement with short periods of recovery. Duration: 33 minutes	Join the workout
HIIT with Tom D	Uplifting class combining high-intensity movement with short periods of recovery. Duration: 30 minutes	Join the workout
HIIT with Tom D	Uplifting class combining high-intensity movement with short periods of recovery. All you need is a light to moderate pair of dumbbells. Enjoy! Duration: 30 minutes	Join the workout
HIIT with Raza Shoaib	Uplifting class combining high-intensity movement with short periods of recovery. Duration: 24 minutes	Join the workout
Dumbell HIIT with Sam Hillyer	Grab yourself a pair of Dumbbells for an uplifting class combining high-intensity movement with short periods of recovery. Duration: 25 minutes	Join the workout
HIIT with Sean	Uplifting class combining high-intensity movement with short periods of recovery. Duration 30 minutes	Join the workout
Kettlebell HIIT	Uplifting class combining high-intensity movement with short periods of recovery. This call adds resistance to movements with a kettlebell. Duration: 25 minutes	Join the workout
Kettlebell HIIT with Sam	Uplifting class combining high-intensity movement with short periods of recovery. You will need a Kettlebell for this workout. Duration: 25 minutes	Join the workout
Circuits with Michael	Join Michael and take part in a circuits class that utilises different timings and rep ranges to give you a varied legs and push workout. Ideally you will need a Kettlebell or something similar and a chair to for this class. Make sure the area you are in is clear and safe to exercise in. Duration: 13 minutes	Join the workout
Circuits at Home with Tom	Make sure you have a small warm-up beforehand and get ready for an uplifting class combining high-intensity movement with short periods of recovery. Make sure the area you are in is clear and safe to exercise in. Duration: 18 minutes	Join the workout
Tabata HIIT with Sam	Uplifting class combining high-intensity movement with short periods of recovery. Duration: 20 minutes	Join the workout
HIIT with Tom	Uplifting class combining high-intensity movement with short periods of recovery. Duration: 25 minutes	Join the workout
Surprise HIIT with Sam	Uplifting class combining high-intensity movement with short periods of recovery Duration: 22 minutes	Join the workout

Mind and Body - combines movement, focus, and breathing to improve strength, balance, flexibility.

Mind and Body Workouts
Run Recovery with GB hockey star Esme Burge	GB Hockey star and former University of Nottingham Sport Scholar, Esme Burge will be sharing her post-run stretch with you.	Join the workout
Abs Blast with Sam Hillyer	Sam will lead you through the sharp class focusing on building strength and toning your stomach muscles. Duration: 30 minutes	Join the workout
Full Body Flexibility with Tom Daw	Work your whole body to leave your muscles elongated and refreshed. Duration: 35 minutes	Join the workout
Abs Blast with John Burgees	Today's short and sharp session that focuses on strengthening and toning your stomach muscles.This class will involve some floor exercises, so make sure you've got a towel or a mat to hand. Duration: 30 minutes	Join the workout
Legs, Bums and Tums with Raza Shoaib	Legs bums tums (LBT) is a full body aerobic workout that aims to tone up thighs, glutes and stomach. LBT is perfect if you are wanting to tone up these key areas or improve your fitness level. Duration: 45 minutes	Join the workout
MOVE with Raza Shoaib	Stretch out your whole body in this low impact high mobiliy workout. Duration:40 minutes	Join the workout
Core and Flexibility with Tom Daw	Strengthen your core and stretch out those muscles. Duration: 30 minutes	Join the workout
Barre with Sarak Perkins	The perfect combination of ballet, strength and flexibility combined into a cardio format without jumping or impact on the joints. You will need light pair of dumbbels or something similar some tins of beans will be perfect. Duration: 40 minutes	Join the workout
Beach Peach part1 with Raza Shoaib	Raza is here to show you how you can strengthen your glutes and hamstrings from home using only SHREDDY resistance bands a small space and some good music. Duration: 25 minutes	Join the workout
30min Pilates with Sarah Perkins	Non-impact exercises to develop strength, balance and inner awareness. If you are a runner or a sports person you will enjoy this Pilates class with Sarah. Duration: 30 minutes	Join the workout
Core & Flex with Raza Shoaib	Build your core, flexibility and strength while improving your health and posture. Duration: 30 minutes	Join the workout
Barre HIIT with Sarah	A fun class with upbeat music that incorporates ballet barres or a chair. It is the perfect combination of ballet, strength and flexibility combined into a cardio format without jumping or impact on the joints. Duration: 30 minutes	Join the workout
30min Pilates HIIT with Sarah	Non-impact exercises to develop strength, balance and inner awareness. You will be doing each exercise for 1 minute with 30 seconds rest in between. Duration: 30 minutes	Join the workout
Core & Flex with Bharat	Build your core, flexibility and strength while improving your health and posture.	Join the workout
Barre with Sarah	A fun class with upbeat music that incorporates ballet barres or a chair. It is the perfect combination of ballet, strength and flexibility combined into a cardio format without jumping or impact on the joints Duartion: 45 minutes	Join the workout
Barre with Sarah	A fun class with upbeat music that incorporates ballet barres or a chair. It is the perfect combination of ballet, strength and flexibility combined into a cardio format without jumping or impact on the joints. Duration: 35 minutes	Join the workout
Pilates with Jade	Non-impact exercises to develop strength, balance and inner awareness.	Join the workout
Barre with equipment with Sarah	A fun class with upbeat music that incorporates ballet barres or a chair. It is the perfect combination of ballet, strength and flexibility combined into a cardio format without jumping or impact on the joints. Duration: 30 minutes	Join the workout
Pilates with Jade	Non-impact exercises to develop strength, balance and inner awareness. Duration: 42 minutes	Join the workout
Mindful Barre with Sarah Perkins	A fun class with upbeat music that incorporates ballet barres or a chair. It is the perfect combination of ballet, strength and flexibility combined into a cardio format without jumping or impact on the joints. Duration: 30 minutes	Join the workout
Mobility with Bharat	Start your morning off with a low impact mobility session with Bharat, this session will help you become more mobile, develop strength and balance. This is the class for you if you are sitting for long periods at your desk. Duration: 42 minutes	Join the workout
Yin Yoga with Nicole	Yin yoga is a slower practice which stretches and targets both the deep connective tissues between the muscles, and the fascia throughout the body. The aim is to increase circulation in the joints and improve flexibility. Duration: 50 minutes	Join the workout
Daily Mobility with Raza	Build your core, flexibility and strength while improving your health and posture. Duration: 20 minutes	Join the workout
Yoga with Caroline	Link your breath to your movements with a flow designed to build heat, endurance, flexibility and strength. Duration: 42 minutes	Join the workout
Lower Body Pilates with Jade	Non-impact exercises to develop strength, balance and inner awareness. Duration: 45 minutes	Join the workout
Core & Flex with Bharat	Build your core, flexibility and strength while improving your health and posture. Duration: 28 minutes	Join the workout
Yoga with Caroline	Link your breath to your movements with a flow designed to build heat, endurance, flexibility and strength. Duration: 58 minutes	Join the workout
Barre using weights with Sarah	A fun class with upbeat music that incorporates ballet barres or a chair. It is the perfect combination of ballet, strength and flexibility combined into a cardio format without jumping or impact on the joints. Duration: 30 minutes	Join the workout
Pilates with Sarah	Non-impact exercises to develop strength, balance and inner awareness. Duration: 45 minutes	Join the workout
Barre with Sarah	A fun class with upbeat music that incorporates ballet barres or a chair. It is the perfect combination of ballet, strength and flexibility combined into a cardio format without jumping or impact on the joints. Duration: 27 minutes	Join the workout
Yin Yoga with Amy	Build your core, flexibility and strength while improving your health and posture. Duration: 50 minutes	Join the workout
Pilates with Jade	Non-impact exercises to develop strength, balance and inner awareness. Duration: 45 minutes	Join the workout
Core & Flex with Raza	Build your core, flexibility and strength while improving your health and posture. Duration: 30 minutes	Join the workout
Yoga with Caroline	Link your breath to your movements with a flow designed to build heat, endurance, flexibility and strength. Duration: 55 minutes	Join the workout
Pilates for Desk Base Posture with Sarah	Non-impact exercises to develop strength, balance and inner awareness. This class being aimed at desk posture. Duration: 45 minutes	Join the workout
Core Flow with Amy	Build your core, flexibility and strength while improving your health and posture. Duration: 15 minutes	Join the workout
Core & Flex with Raza	Build your core, flexibility and strength while improving your health and posture. Duration: 30 minutes	Join the workout
Barre with weights hosted by Sarah	A fun class with upbeat music that incorporates ballet barres or a chair. It is the perfect combination of ballet, strength and flexibility combined into a cardio format without jumping or impact on the joints. Duration: 30 minutes	Join the workout
Yin Yoga with Amy	Yin yoga is a slower practice which stretches and targets both the deep connective tissues between the muscles, and the fascia throughout the body. The aim is to increase circulation in the joints and improve flexibility. Duration: 46 minutes	Join the workout
Mobility Circuit with Raza	Build your core, flexibility and strength while improving your health and posture. Duration: 40 minutes	Join the workout
Yoga with Caroline	Link your breath to your movements with a flow designed to build heat, endurance, flexibility and strength. Duration: 45 minutes	Join the workout
Barre with Sarah	A fun class with upbeat music that incorporates ballet barres or a chair. It is the perfect combination of ballet, strength and flexibility combined into a cardio format without jumping or impact on the joints. Duration: 30 minutes	Join the workout
Daily Mobility with Raza	Build your core, flexibility and strength while improving your health and posture. Duration: 20 minutes	Join the workout

Speciality - workouts that will add variety to your training programme.

Speciality Workout
Box Fit with John Burgess	This session is a circuit based workout with aspects of boxing patterns and movements. Duration: 35 minutes	Join the workout
Full Body with Sam Hillyer	This session will use an animal inspired flow which will work on strength, flexibility & movement.	Join the workout
Raz-oo (HIIT) with Raza Shaoib	Join Raza for fun animal walks workout. Lets have fun and get sweat.	Join the workout
UoN Spartan workout with Andy & John	Andy and John are back with another time-based workout which is very simple to follow.There's 10 exercises with 45 seconds work, 15 seconds rest. All you'll need is a medium kettlebell and some light medium dumbbells. Duration: 30 minutes	Join the workout
Move for Movember with Bharat	Try something new this week as Bharat demonstrates and discusses different fitness principles, tips and exercises with an acrostic ‘Movember’ theme. This short, follow-along workout is low-intensity, with mobility, strength and overall wellbeing strung together to motivate you to move this month and beyond. Duration: 30 minutes	Join the workout
Beach Peach Part 1 with Raza	Raza is here to show you how you can strengthen your glutes and hamstrings from home using only SHREDDY resistance bands a small space and some good music. Duration: 25 minutes	Join the workout
Beach Peach Part 2 with Raza and Amie	Raza is back with a guest Amie! Taking you through part 2 using only SHREDDY resistance bands find a small space and some good music. Duration: 25 minutes	Join the workout
Resistance band workout with Raza Shoaib	Raza is here to show you how you can strengthen your glutes and hamstrings from home using only SHREDDY resistance bands a small space and some good music. Duration: 30 minutes	Join the workout
Shreddy, Steady, Go! with Raza Shoaib	A high intensity class using only SHREDDY resistance bands a small space and some good music. Duration: 30 minutes	Join the workout
Resistance band circuits with Michael Stray	Michael leads you through a resistance workout going through some of the most popular exercises, using only one resistance band. Duration: 15 minutes	Join the workout
Hyrox X UoN Sport	Hyrox X UoN Sport Live Bodyweight Workout Duration:42 minutes	Join the workout

Tone - develop firmer and more defined, stronger muscles.

Tone workouts
Functional Circuits with John Burgess	This session is designed to work your whole body with compound movements. Suitable for all abilities.	Join the workout
Total Body Burner with Sam Hillyer	A full body workout combining cardio, bodyweight and resistance exercises.Make sure you've got some weights such as dumbbells, kettlebells or a small weighted bag to add some resistance. Duration: 35 minutes	Join the workout
Medium Intensity Circuits with Raza Shoaib	This session is designed to work your whole body with compound movements at a slower intensity. Suitable for all abilities. Duration: 40 minutes	Join the workout
Total Body with John Burgess	Starting at just 30 seconds work and escalating up to 4 minutes work in a single round, this pyramid workout is sure to get you fired up! Duration: 60 minutes	Join the workout
HIIT the Kettlebell with John Burgees	This workout will focus on resistance exercises that challenge the whole body. It will also educate you on the use of the kettlebell and exercises you can take with you to the gyms when they reopen. Duration: 25 minutes	Join the workout
Lower Body Blast with Razza Shoaib	This workout will focus on working your lower body. If you are looking for a leg, thigh and glute burn this one is for you.	Join the workout
Total Body Workout with Raza Shoaib	This session is designed to work your whole body with compound movements. Suitable for all abilities. Duration: 40 minutes	Join the workout
Upper and Lower Body Extravaganza with Tom Daw	Tone your upper and lower body with small weights, this can be done in your living room or garden. Duration: 60 minutes	Join the workout
Upper Body with Tom Daw	This workout will focus on working yourupper body. If you are looking for a shoulder, arm and back burn this one is for you. Duration: 50 minutes	Join the workout
Core Strength with Raza Shaoib	Today's short and sharp session that focuses on strengthening and toning your stomach muscles.This class will involve some floor exercises, so make sure you've got a towel or a mat to hand. Duration: 40 minutes	Join the workout
Legs, Bums and Tums with John Burgees	This workout will be Dumbbells only and has been designed so you can follow along in our fitness suite. Find a space, pick up your Dumbbells and let's get going! Duration: 45 minutes	Join the workout
Total Body Tabata with Sam Hillyer	This session will be a 20-minute intense Tabata HITT style class using the format 20 seconds work 10 seconds rest throughout. Duration: 20 minutes	Join the workout
Get in Shape with Raza Shaoib	Using only dumbbells, Raza will need you through a total body tone workout. Duration: 40 minutes	Join the workout
Upper Body with John Burgees	Grab those Dumbbells and let's go! Duration: 42 minutes	Join the workout
Barbell Burn with Raza Shaoib	Raza will lead you through a full body Barbell workout. Get ready to squat, press and pull! Duration: 45 minutes	Join the workout
Kettlebell Blast with Sam Hillyer	This session will include 20 minutes of strength based movements, finishing with a 10 minute abs blast! Duration: 30 minutes	Join the workout
Tip of the Iceberg with Andy Holmes	What goes up, must come down!Join Andy and Mathilde for a fun HIIT style workout. Don't worry, there are no burpees in this one! Grab your water, a medium weighted kettlebell/dumbbell and let’s go...	Join the workout
Abs with Alex	Alex is here to take you through a short and sharp workout that focuses on strengthening and toning your core muscles. All you need is a mat and some water with you. Duration: 17 minutes	Join the workout
Abs and Core with John and Raza	John and Raza will lead a workout to build your abs and core strength whilst using a variety of exercises. This work out is also great for your posture - perfect after long hours at a desk! Duration: 30 minutes	Join the workout
Abs Blast with John Burgees	John’s here to take you through an abs blast, with some focus on the deep core muscles.During the 30 minutes workout, John will provide rest periods but be ready to work hard, this workout is aimed to all abilities so grab yourself a mat and some water! Duration: 30 minutes	Join the workout
Leg, Bums and Tum with Michael Stray	A fun combination of aerobic, body weight and resistance training to help tighten up those stubborn areas. Duration: 17 minutes	Join the workout
Abs Blast with Tom D	A short and sharp workout that focuses on strengthening and toning your core muscles.	Join the workout
Legs, Bums and Tums with Sam Hillyer	A fun combination of aerobic, body weight and resistance training to help tighten up those stubborn areas.	Join the workout
Abs Blast with Raza Shaoib	A short and sharp workout that focuses on strengthening and toning your core muscles. Duration: 18 minutes	Join the workout
Circuits with Tom J	A class with multiple exercises focusing on a wide range of muscle groups and training principles to give you a great calorie-busting workout. You do need a moderate weight with you for part of the circuit this can be a Dumbbell or Kettlebell. Duration: 28 minutes	Join the workout
Legs, Bums and Tums with Sam Hillyer	A fun combination of aerobic, body weight and resistance training to help tighten up those stubborn areas. Duratinon: 30 minutes	Join the workout
Abs Blast with Raza Shaoib	A short and sharp workout that focuses on strengthening and toning your core muscles. Duration: 18 minutes	Join the workout
Abs Blast with Tom Daw	A short and sharp workout that focuses on strengthening and toning your core muscles. Duration: 25 minutes	Join the workout
Legs, Bums and Tums with Michael Stray	A fun combination of aerobic, body weight and resistance training to help tighten up those stubborn areas. Duration: 17 minutes	Join the workout
Legs, Bums and Tums with Raza Shaoib	A fun combination of aerobic, body weight and resistance training to help tighten up those stubborn areas. Duration: 40 minutes	Join the workout
Abs Blast with Sam Hillyer	A short and sharp workout that focuses on strengthening and toning your core muscles. Duration: 15 minutes	Join the workout
Abs Blast with Sam Hillyer	A short and sharp workout that focuses on strengthening and toning your core muscles Duration: 14 minutes	Join the workout
Abs Blast with Michael Stray	A short and sharp workout that focuses on strengthening and toning your core muscles. Duration: 17 minutes	Join the workout
Legs, Bums and Tums with Raza	A fun combination of aerobic, body weight and resistance training to help tighten up those stubborn areas. Duration: 30 minutes	Join the workout
Abs Blast with Sean	Uplifting class combining high-intensity movement with short periods of recovery. Duration: 15 minutes	Join the workout
Legs, bums and tums with Sean	A fun combination of aerobic, body weight and resistance training to help tighten up those stubborn areas. Duration: 20 minutes	Join the workout
Core at Home with Raza	A short and sharp workout that focuses on strengthening and toning your core muscles. Make sure the area you are in is clear and safe to exercise in. Duration: 18 minutes	Join the workout
Core Conditioning with Bharat	Build your core with this short and sharp workout the focuses on strengthening and toning your core muscles. Make sure the area you are in is clear and safe to exercise in. Duration: 30 minutes	Join the workout
Abs Blast at Home with Sean	A short and sharp workout that focuses on strengthening and toning your core muscles. Make sure the area you are in is clear and safe to exercise in. Duration: 18 minutes	Join the workout
Leg, bums and tums with Tom	LBT at home, a fun combination of aerobic, body weight and resistance training to help tighten up those stubborn areas. Make sure the area you are in is clear and safe to exercise in, do have also have some water to hand and work to your own ability.	Join the workout
Legs, bums and tums with Sean	A fun combination of aerobic, body weight and resistance training to help tighten up those stubborn areas. Duration: 20 minutes	Join the workout
Abs Blast with Tom	Uplifting class combining high-intensity movement with short periods of recovery. Duration: 18 minutes	Join the workout
Kettlebell Circuits with Sean	Uplifting class combining high-intensity movement with short periods of recovery. You will need a Kettlebell for this workout. Duration: 18 minutes	Join the workout
Legs, bums and tums with Sean	A fun combination of aerobic, body weight and resistance training to help tighten up those stubborn areas. Duration: 20 minutes	Join the workout
Abs Blast with Tom	Uplifting class combining high-intensity movement with short periods of recovery. Duration: 15 minutes	Join the workout
Legs, bums and tums with Raza	A fun combination of aerobic, body weight and resistance training to help tighten up those stubborn areas. Duration: 15 minutes	Join the workout
Abs Blast with Sean	Uplifting class combining high-intensity movement with short periods of recovery. Duration: 15 minutes	Join the workout

Free Les Mills On Demand for 30 days

Try out renowned Les Mills classes at home with their online workout free trial.

Life Fitness Digital Coach

Access new on-demand, at home workouts every day courtesy of our equipment partner Life Fitness.

Try out our fitness challenges

Our fitness team have set a range of fitness challenges online for you to try at home.

There's also nothing like a bit of competition between friends and family!

Fitness Challenges

Fitness Challenge	IGTV Link
The Sit-down Stand-up Challenge with Bharat	Watch example
The Ab Challenge Countdown with Sam	Watch example
The Sock Plank Challenge with Bharat	Watch example
The Crow Pose Challenge with Eric	Watch example
The Descending Rep Challenge with Sam	Watch example
The Hamstring Flexibility Challenge with Bharat	Watch example
The Burpee Challenge with Molly	Watch Example
The Single Leg Wall Sit with Bharat	Watch Example
The Plank Press Up Challenge	Watch Example
The Star Crumps Challenge	Watch Example
The Star Press Up Challenge	Watch Example
The Archer Press Up Challenge	Watch Example
The Mobility Challenge	Watch Example
The Walkout Challenge	Watch Example
The Crab Walk Challenge	Watch Example
The One Arm Hang	Watch Example
Static Hold Challenge	Watch Example
Grip Endurance	Watch Example
Gravity Defier	Watch Example
Spin on Finger	Watch Example
Shoelace Balance	Watch Example
Burpee Burner	Watch Example

Give them a go let us know how you get on!

Health and wellbeing blogs

Top tips, ideas and thoughts on staying healthy and active away from campus:

Training Your Back and Biceps at Home

If you have limited access to equipment at home, that does not mean we cannot train our back and biceps. Read more as, Fitness Instructor, Bharat talks through different ways to train your back and biceps at home.

Challenging the typical view of Health and Fitness

What comes to mind when you hear or read the words health and fitness? If it is setting some time aside to do repetitive movements with high intensity, getting sweaty, out of breath and tired, you wouldn’t be wrong. Read more as Fitness Instructor, Bharat, challenges our typical view of health and fitness.

Training Methods: Core Stability

Core Stability is vital to most sports and to prevent injuries as it maintains good posture that athletes require for muscles to become stronger.

The muscles of the torso stabilise the spine and provide a solid foundation for movement in the arms and legs which then allow us to do the exercises that are needed to do when being an athlete. Find out the benefits and how to build your core strength in this blog.

Stretch at your desk - 8 simple exercises

Many of us working at a desk for a long period might find our muscles getting tight and achey after sitting for long periods of time.

Fitness instructors John and Cam have put together a series of quick stretches you can do from your desk. Why not give them a go during your coffee break?

Bedtime routines and the latest apps - your tips for better sleep

Even with endless early nights stretching out ahead, many of us may still be struggling to reach the recommended 8 hours.

Ambassador Alex Pitt has checked out how you can improve your sleeping patterns and shares your top sleep tips.

20 minute home workouts for busy schedules

You may have found yourself juggling extra deadlines, working different hours and managing extra childcare. It’s still really important to find time for staying active.

University of Nottingham Sport fitness instructor Raza Shoaib has put together three quick 20-minute workouts that are ideal for a busy schedule. Each has a different style, intensity and goal for you to try.

Boost your immune system from the kitchen cupboards

Micronutrients support metabolism and they are essential in facilitating essential daily reactions. Many can be easily stored in long-life products.

The question is, how do you work these into your diet? It might be easier than you think...

Looking after yourself at home

Aside from staying active it is important to have a healthy mind. Mindfulness is an incredible tool to help people understand, tolerate, and deal with their emotions in healthy ways. Fuelling, recovery through sleep and connecting with other humans are all powerful tools and ingredients in improving concentration, reducing stress and improving overall health. We have put together a set of useful resources to support you.

For more information on a healthy lifestyle visit HealthyU

Nutrition

BLOG | 5 immune system boosting micronutrients already in your kitchen cupboards

Healthy U | The Benefits of Good Nutrition

Healthy U | Healthy Recipe Book

Relaxation & Mindfulness

VIDEO | Guided Meditation to Alleviate Stress

VIDEO | Mindfulness Body Scan - 18 mins

Paying more attention to the present moment can improve your mental wellbeing. This includes your thoughts and feelings, your body and the world around you.

Rest and sleep

BLOG | Tips for a healthy night's sleep

BLOG | NHS Top tips to get to sleep and sleep better

Regularly getting a good night’s sleep is very important to ensuring we enjoy good mental health.

When we don’t get good sleep, it can contribute to a range of problems including depression and anxiety. But it can sometimes feel hard to achieve amid the pressures of daily life.

Connect with others

Good relationships are important for your mental wellbeing. They can:

help you to build a sense of belonging and self-worth
give you an opportunity to share positive experiences
provide emotional support and allow you to support others

Keep motivated with our Spotify Playlists

To keep you motivated we have created two Spotify playlists to boost your mood and add variety to your music whilst you are indoors. Tune into ou

#NoGymNoProblem Playlist- designed to power you through your home workout with club classics providing the strong beat perfect for a high prep workout.
Relax with UoN Sport Playlist- designed to give you a chilled environment whilst you complete university work or work from home, keeping you calm and inspired to achieve away from campus.

Useful links and resources

University of Nottingham Sport

David Ross Sports Village
University of Nottingham
University Park
Nottingham, NG7 2RD

telephone: +44 (0)115 74 87000
email: sport@nottingham.ac.uk