It was a total body blast today, with a high number of reps for short bursts of time. We really got our heart rates up and tested our stamina with exercises such as mountain climbers, press ups, power lunges and knee drives. If that wasn't enough, we topped the whole thing off with a five minute core session. Way to go gang!
It was all killer, no filler for today's fitness session and you guys smashed it.
With five rounds of four minutes and two exercises per round (maths! argh) it was short but intense. For twenty whole minutes we did 20 seconds of hard exercise with only a ten second recovery in between. Squat jumps, press ups, mountain climbers and the dreaded burpees - we did them all.
With that level of intensity you will have upped your metabolism, increased endurance and your aerobic capacity too. Well done!
It was Friday fitness to ease us into the weekend tonight, with a special focus on upper body and core.
We started off with ten exercises designed to really work those arms, shoulders and backs using whatever weights you had to hand - there were some very professional gym weights, while others used cans of beer which worked just as well (just make sure you don't open them straight away to rehydrate yourself!).
We then moved on to eight different core exercises and ended the session with a mean finisher - the core triathlon, twice over!
Who's ready to start the weekend? I know I am! Great work everybody, and as always, lovely to see your faces again!
Today we were all about the peachy butts, working towards strong glutes that protect us from injury and improves form.
With a full house - lovely to see you all! - we kicked off with the first of ten exercises that pushed our gluteus maximus to the maximus.
Then we moved on to the second half of the session- our core blast. Again it was ten exercises that will abs-olutey leave us with of cores of steel by the time we come out of lockdown.
Great work everybody- see you for more soon!
Great work on a short but intense leg session today! We worked on mobilising and activating our lower body muscles with donkey kicks, squat pulses, glute bridges....and alllll the lunges! It wouldn't be fitness without a minutes plank to round off the session. as always, it was so cheering to see all your faces - keep smiling GoodGym.
It's easy to feel a little down in the middle of self isolation, but nothing is guaranteed to give you a cheerful boost than seeing some familiar faces and getting those endorphins going! Hello and well done to all of you who did the virtual fitness session today - it made me happier to know you were there high-kneesing away with me.
The session today was one that focussed on short rounds of high intensity exercises to make the most of limited space. It's a good one to do in lockdown because it gets your heart rate, metabolism and heart rate up, even after you've finished the workout. So we knocked out 4 rounds of 4 minutes, featuring mountain climbers, step ups, jacks, side plank switches, plank jumps and more each for 20 seconds with a 10 second recovery.
If that wasn't enough we finished off with a five minute core blast. Great work everyone! As I said, please don't forget your trainers are still here for you even though we can't see you at group runs. We miss your faces, so do let me know if you need any training support, advice or tips.
More motivation in isolation coming soon!
Lovely to see blue skies, new faces, and some GoodGym tourism at our Monday group last night.
- Let's give a huge cheer to Zuhaib and Jess who both came along for their first GG session - welcome to the group!
We started off with lots of bits of news...
If you're wondering about GoodGym and the Coronavirus, have a look a look at our advice to runners here
A huge well done to all your mission runners this weekend, you are community heroes. If you're looking for something this weekend, then check out this great River Wandle clear up on Sunday.
- Social time - the monthly GoodGym social is BACK! If you haven't been to one before then it's a great chance to meet other GGers from different groups, find out what's been going on, and generally have a good old knees up! All the details are here.
After all that, we were ready to hit the road, but not before a warm up outside, and a quick poll to find out where in the world would be our dream running location. The places we chose were seriously exotic - Paraguay, Peru, all the mountains, by the sea, California....basically anywhere with a bit of sun. Roll on summer!
We had a new task location last night at a local school, so after a couple of kms we arrived to find headteacher Jane waiting for us with our job for the evening. We were delighted to find that it was indoors!
The school is over 130 years old, and has more than 700 children, so Jane asked us to help with a good clean down of all the woodwork. They were super prepared for us, with loads of bowls or soapy water, and with several floors and many classrooms to tackle, we got straight on with it.
We oohed and aahed over the tiny furniture, little bowls of fruit and cute kids paintings as we worked, and Frances, who had come to drama classes at the school when she was a kid, even offered to reprise her award-winning role as tin man. It was just Oscar season after all!
After half an hour of elbow grease we had scrubbed, washed, wiped and disinfected, and we all regrouped in the staff room, which felt like we'd been a bit naughty, for a group photo.
A short jog to the common later, it was time for fitness and this week we took on a twist on tabata. Usually this is short bursts of different exercises with 10 second breaks designed to raise our heart rates and increase aerobic capacity. We decided to incorporate a speed session into this as well, so switched up 20 seconds of sprinting with short rests and did it eight times over. Everyone put in max effort, which was great to see. Nice work team.
All that was left was a lovely downhill run back to base and some stretching. Fancy some more next week? I hope so, because we have got a great task shifting bags of compost up to a rooftop garden. You can sign up for more Monday fun here, and until then, run happy GoodGym!
Welcome to GoodGym Wandsworth! We're a friendly and social group who combine exercise with helping out in the local community. We meet every week to get active and do a physical task to help the charities and community organisations and projects in our area.
Tonight we're off to a new task location near Clapham Common to help out with various jobs at a school, including sweeping, clearing and cleaning! We'll then jog over to the common to do a good fitness session before heading back to base.
GoodGym is for everyone. We welcome runners of all abilities and it is often possible to walk to the task if you would prefer. We always have a back-marker so no-one is left behind - we're about achieving something together so you'll always be welcome no matter what your pace is.
While everybody else was taking shelter from the high winds, nippy temperatures and driving rain that storm Ciara brought with her, 21 water-resistant GoodGymers met to lend a hand at a community garden and knock out a drizzly 5km. Well done, storm troopers!
We delayed the inevitable moment we had to face the weather as long as possible with a run through of the news. In case you missed anything:
On 17th May we’re doing a GG aid station at Hackney Half again this year. You can sign up to volunteer at our water station here. Aside from doing a lovely thing for your fellow runners, you will also be rewarded with a free place in the Asics 10k, the Oxford Half or the next Hackney half. They're not cheap so it's well worth it!
Now that the January challenge is over, it's time for the Extraordinary Task award. The award will be given to a group or individual who showed extraordinary effort in doing good in their community. If you would like to nominate a task or a person, you have two more days to do so, and you can do it here
The Big Six races have been announced - these are events happening all over the UK where, if you fancy it, you can join loads of other GGers. Loads of them are multi distance, all of them will be a lot of fun. Check out the details here.
We welcomed Lisa to her first group run - give her a cheer! - and then headed outside for our warm up. It was pretty chilly, but we were happy to see the rain had stopped. A little bit of GG magic right there! After getting our heart rates up and discussing the last film we had seen - all the new one including Star Wars, Uncut Gems, Little Women and some classics like the Matrix - we set off into the eye of the storm. Which actually wasn't that bad.
After 2.5km we arrived at Bramford Gardens. This little community garden in the middle of a green space in Wandsworth is run by Sha, a volunteer who dedicates her time and energy to growing plants and creating a healthy little ecosystem in the middle of a huge junction. Our jobs for the evening include picking the leaves out of the flowerbeds to let the plants breathe again, tidying up the twigs scattered by storm Ciara, sorting out the compost and doing a litter pick.
After half an hour of work we had stopped being able to feel our fingertips, we downed tools, and instead of doing the conditioning session we had originally planned, opted for a heart rate raising and body temp increasing tabata work out! It featured high knees, the dreaded frogs, lateral lunges, powers squats and much more. It was a high intensity, but worked well getting us warm again after our task.
We took a slightly shorter route back at only 2km, putting on a bit of speed at the end of the run. Next week I'm away so you'll be in Chris' more than capable hands and hopefully be put through your paces with a good old fitness session! You can sign up for the run here Until then, run happy, GoodGym!
We started off our run last night with some stats from our month of doing good to kick off 2020. You did an incredible job in Wandsworth, racking up a brilliant 188 good deeds, and covering a huge 1821 kilometers. Seriously impressive. As a whole, the numbers are even more amazing - the GoodGym community managed 8646 good deeds, and ran 98521 in the process. What an incredible wave of good happening across the country!
The Venue is a community centre we visit fairly regularly to support - it is run by Hadas, who organises the Waste Not Want Not , the first project in Battersea which collects surplus food from nearby markets and distributes it through local community . The community centre is run by volunteers, so we were happy to run the 2km down there to lend a hand.
Before we set off we did our weekly warm up, and also discussed the objects in our life that bring us joy. Top of the list were bikes, food, our beds and of course, cheese. What more could we need?
After a quick stop to knock out a wall sit, we arrived at the Venue and split into groups to tackle the jobs. While one team set about giving the community kitchen a deep clean, ready for another week of cooking for local people, a human chain was quickly formed to transport crates of mushrooms and compost to the roof garden around the corner. Meanwhile, several GGers got to work emptying the storage room to be able to fit in some beds which will be going to a refugee family. There was also a spot of tidying up to do outside the centre, as well as window washing and hoovering. What a lot of elbow grease!
With all the jobs ticked off it was time for our abs blast, and we kicked off with a core triathlon, before moving on to various planks and other abs focused moves. Great for keeping our form in good shape when we run and preventing injury, it's good to make this sort of conditioning part of your weekly training. Hello abs of steel!
We finished off the session with a run back to base, a bit of a hill sprint, and some nice stretching. Great work everybody! It was off to the pub for the monthly social for some of us - watch out for March's post-run fun on March 2nd, and in the meantime why not sign yourself up for next Monday's run here. Hopefully see you then. Until then, run happy!