Department of Sport

Virtual

RealStudent_Yoga

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.

Rebuild strength with our 6 week programme

 

What's on this week:

 Date and timeClass / activity Link 
Tuesday  Tuesday Fitness Tips Available here
Wednesday - 12pm FB LIVE workout - On demand Available here
Thursday  - 6pm  Pilates with Jade Available here
Saturday - 10am Yoga with Caroline

Available here

  
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.
 

 PIC (88)

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 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

Tom JA 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
 

 

Les Mills Home Workout

Free Les Mills On Demand for 60 days

We’ve teamed up with Les Mills to give you online workouts as part of your membership.

homeworkouts

Connect with our fitness instructors

We are offering the opportunity for members to connect with our fitness instructors during the lockdown.

 
Life Fitness home-workouts

Life Fitness Digital Coach

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

Shreddy Workouts

Shreddy Home workouts

Explore ab burn classes, and full body workouts with exclusive homework content from Shreddy

 

 

RealStudent_Halo

Try out our weekly fitness challenges

Each week our fitness team will be setting a fitness challenge online for you to try at home.

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

New challenges will be  uploaded every Monday over on our Instagram channel.

Weekly Fitness Challenge Timetable
Fitness
Challenge
Week commencing  IGTV
 Link
The Sit-down Stand-up Challenge with Bharat 30 March  Watch example
 The Ab Challenge
Countdown with Sam
 6 April Watch example
The Sock Plank Challenge with Bharat 13 April Watch example
The Crow Pose Challenge with Eric 20 April Watch example
The Descending Rep Challenge with Sam  27 April Watch example
The Hamstring Flexibility Challenge with Bharat 4 May Watch example
The Burpee Challenge with Molly 11 May Watch Example
The Single Leg Wall Sit with Bharat 18 May  Watch Example
The Plank Press Up Challenge 25 May Watch Example
The Star Crumps Challenge 1 June Watch Example
The Star Press Up Challenge 8 June Watch Example
The Archer Press Up Challenge 15 June Watch Example
The Mobility Challenge 22 June Watch Example
The Walkout Challenge 29 June Watch Example
The Crab Walk Challenge 6 July  Watch Example
The One Arm Hang 20 July Watch Example
Static Hold Challenge 27 July Watch Example
Grip Endurance  3 August Watch Example
Gravity Defier  10 August Watch Example
Spin on Finger 17 August Watch Example
Shoelace Balance  24 August Watch Example
Burpee Burner 31 August Watch Example

 

 

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

 

 

 

Join our watch party yoga session with Caroline on Saturday 

Start your weekend with a bit of you-time as Caroline leads you through a 45 minute yoga session, available live at 10am. 

Never tried yoga before or a yogi, this guided session will help you switch off and stretch out the stresses of the week. 

Please note this will be available to watch back after 10am so you can fit it into your schedule. 

Join the watch party here

Health and wellbeing blogs


Top tips, ideas and thoughts on staying healthy and active at home:

Training Your Back and Biceps at Home

During the lockdown period, with no gym facilities, it may be challenging to train mid-upper back and bicep muscles. But with limited access to equipment right now, does that mean we cannot train our back and biceps at home during lockdown? The short answer, is no. Read more as, Fitness Instructor, Bharat talks through different ways to train your back and biceps at home.

Read More >>>

Bharat Back and Bicep
 

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.

Read more >>>

LES MILLS On Demand PREWORKOUT BRAND IMAGE 01
 

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. 

Read More >>>

LES MILLS ON DEMAND CXWORX IMAGE 2
 

Stretch at your desk - 8 simple exercises

Many of us are working from new spaces and 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?

Read more >>>

Desk Stretches 208x208
 

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.

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

Read more >>>

Sleep Blog_208x208
 

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.

Read more>>

Home_Fitness_Stretch
 

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...

Read more >>

micronutrients_blog
 

 

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

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

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

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. 

UoN Sport Virtual

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

Why not pick up a video call with a friends or family member to stay connected?

 

 

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 the latest 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 Nottingham.
spotify_playlist
 

Home Workout Bundle

To support your home workouts, we’ve pulled together a Home Exercise Bundle to provide you with some essential kit for an effective workout.

This bundle includes: 

  • Exercise mat
  • B_ND resistance band
  • UoN Sport water bottle
  • Foam roller

Items are for collection only from the Sports Centre buy can be bought online. If you are an International Student and in quarantine on campus in Halls please let us know at BR-Sport@nottingham.ac.uk to discuss arrangements.

For enquiries please contact BR-Sport@nottingham.ac.uk

 

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