Get active @ Home

Welcome to Get active @ Home.

We are committed to bringing our members a range of resources to help you Get active @ Home.

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Stay safe, stay active...

Overview

Stay active

Current government guidelines mean that we are unable to hit the gym, but we can still work out at home and go outside for responsible exercise, in line with social distancing guidelines.

Being physically active, especially during this difficult time, is hugely important. It not only keeps us fit but can also have vast mental health benefits too.

Keep in touch

If you’d like to keep in touch with the latest Sport Aberdeen updates, please sign up using the link above to receive our regular eNewsletters containing lots of resources to help you stay active both indoors and outdoors, including videos from our instructors.

Subscribe

Follow us online

Follow our social media channels to keep up to date with all of our latest work out and activity resources. Feel free to get in touch with any feedback or suggestions for online content that you would like to see.

#StayInStayActive

Like us on Facebook @SportAberdeen

Follow us on Twitter @Sportaberdeen

View us on Instagram @sport_aberdeen

Join us on Linkedin @sport-aberdeen

Watch us on Youtube @SportAberdeenGet-Active

Get in touch

Live classes

Live classes

Your favourite workouts hosted live on Zoom by our fitness instructors; Michael Watson, Lauren McDowell and Angela Scott Stephen.

Our classes are live streamed via Zoom.  Please see further information below on how to join.

HIIT Workout

Join Michael Watson for High-Intensity Interval Training. These HIIT workouts build cardiovascular fitness while improving strength, building lean muscle and maximising calorie burn.

Monday 11:00 class

Password: 7Uxg17

Zoom Link

Monday 18:00 class

Password: 5JUxTr

Zoom Link

Body Pump

Lauren McDowell will take you through a one-hour barbell workout for anyone looking to get lean, toned and fit – fast.

Tuesday 11:00 class

Zoom Link

Yoga

This mind and body practice with Angela Scott will help you develop your physical posture, breathing techniques, meditation and relaxation.

Wednesday 19:00 class

Password: 657564

Zoom Link

HIIT Step

Michael Watson will lead you through a 30 minute HIIT Step class – a new and innovative exercise class using only bodyweight and a step.

Friday 09:30 class

Password: 5JUxTr

Zoom Link

Zoom meeting instructions

***IMPORTANT – PLEASE READ***

Please note that if the instructor is logged in and waiting to start the class, you will be able to join the waiting room. Once the instructor is ready to start, they will admit everyone in the waiting room into the class.

Please note that we require participants to be in the waiting room five minutes prior to the scheduled start time.
Once the class has begun, the instructor will not be able to grant anyone else access.

Online Zoom meeting guide

What is Zoom?
Zoom is a cloud conferencing app that combines online virtual meetings and group messaging into one easy to use programme.

Traditionally it has been used for businesses and conferences but since the closure of gyms and leisure spaces, Zoom has provided a way for our instructors to deliver their usual exercise classes to you without losing that sense of community.

Will I have to pay to use Zoom?
There is no cost to download the app or to join in with any of the Sport Aberdeen live classes via Zoom.

Can the instructor or other participants see or hear me?
No, no one else will be able to see or hear you. Before the Zoom meeting starts you have the ability to disable your mic and webcam. If you don’t the host will disable all these at the beginning of the session using his host admin permissions.

  • What do I need?
    An internet connection – broadband wired or wireless (3G or 4G/LTE)
  • Speakers and a microphone – built-in or USB plug-in or wireless Bluetooth

Joining a Zoom Class
Before joining a Zoom class on a computer or mobile device, you can download the Zoom app from the Zoom Download Centre.

Otherwise, you will be prompted to download and install Zoom when you click a join link, which we will share on the Sport Aberdeen Facebook page before a class begins and also on the Get active @ Home web page.

Step 1
Once you click the join link you will be given the following prompt to open URL:Zoom Launcher (below). Click this button and you will be taken to the next window.

Step 2
If the instructor is yet to start the class, you will be given the option to test your computer audio whilst you wait. (See below)

Step 3
Here you are given the option to make sure your audio and webcam settings are working correctly ahead of the session. (See below)

Step 4
If the instructor is logged in and waiting to start the class, you will be able to join the waiting room. Once the instructor is ready to start, they will admit everyone in the waiting room into the class. Please note that we require participants to be in the waiting room five minutes prior to the scheduled start time. Please note that once the class has begun, the instructor will not be able to grant anyone else access.

On-demand classes

On demand

Unable to make the live classes? Don’t worry – we’ve got you covered!

Our instructors have recorded a range of  HIIT, HIIT Step and Yoga classes for you to get stuck into at home! There is something to keep everyone active.

YouTube Workout Videos

Featured videos:

Workout inspiration

Workout inspiration

Are you looking for some inspiration to change up your at-home workouts?

Whether you only have five minutes to spare, or are looking for a longer workout to do, we are here to inspire and motivate you! Challenge yourself with a weekly Workout Card or make up your own Alphabet Workout! Our instructors have put together a selection of workouts that are suitable to do at home, with more being added each week. Burn calories, gain and maintain your strength, and have fun doing it – all from the comfort of your own home, with little or no equipment required.

Workout Cards

Workout card – 19/06/2020

Workout card – 01/06/2020

Workout card – 26/05/2020

Workout card – 16/05/2020

Workout card – 12/05/2020

Workout card – 09/05/2020

Workout card – 02/05/2020

Workout card – 27/04/2020

Workout card – 25/04/2020

Workout card – 18/04/2020

Alphabet Workout

Mix up your workout – spell out a word from our alphabet exercises to create your bespoke daily programme!

For example, if you spell out SPORT you would do; sit ups, push ups, overhead shoulder circles, Russian twists and triangle push ups. How many reps is up to you!

Air Squats
  • Stand Tall – Stand with feet a little wider than shoulder-width apart, hips stacked over knees and knees over ankles
  • Arms out in front – Extend arms out straight in front of you, parallel to the floor.
  • Hinge at the Hips – Initiate the movement by inhaling and unlocking your hips, bringing them back slightly. Keep sending hips backwards as knees bend.
  • Keep your chest up – While your butt starts to stick out, make sure chest and shoulders stay upright and back stays straight. Keep your head facing forward with eyes straight ahead for a neutral spine.
  • Squat Deep – The best squats are the deepest ones your mobility allows. Optimal squat depth would be your hips sinking below your knees (if you have the flexibility to do so).
  • Explode upwards – Engage your core and tuck your ribs under. With bodyweight in heels, explode back up to standing, driving through heels. Imagine your feet are spreading the floor (left foot to the left, right foot to the right) without moving them.
  • Repeat.
Burpees
  • Start Position – Bend over or squat down and place your hands on the floor in front of you, just outside of your feet.
  • Jump both feet back so that you’re now in the plank position.
  • Drop to a push-up—your chest should touch the floor. You can also drop to your knees here, which makes the impending push-up easier.
  • Push up to return to plank position (this can be a strict push-up, a push-up from the knees, or not a push-up at all (i.e., just push yourself up from the ground as you would if you weren’t working out)—your choice).
  • Jump the feet back in toward the hands.
  • Explosively jump into the air, reaching your arms straight overhead and clapping
  • Repeat.
Crunches
  • Start by lying on your back with your knees bent and feet flat on the floor, hip-width apart.
  • Place your hands behind your head so your thumbs are behind your ears.
  • Hold your elbows out to the sides but rounded slightly in.
  • Tilt your chin slightly, leaving a few inches of space between your chin and your chest.
  • Gently pull your abdominals inward.
  • Curl up and forward so that your head, neck, and shoulder blades lift off the floor.
  • Hold for a moment at the top of the movement and then lower slowly back down.
  • Repeat.
Dips (Tricep)
  • Find a stable chair, bench, or step.
  • Sit on the edge of the chair and grip the edge next to your hips. Your fingers should be pointed at your feet. Your legs are extended, and your feet should be hip-width apart with the heels touching the ground. Look straight ahead with your chin up.
  • Press into your palms to lift your body and slide forward just far enough that your behind clears the edge of the chair.
  • Lower yourself until your elbows are bent between 45 and 90 degree
  • Slowly push yourself back up to the start position and repeat. Control the movement throughout the range of motion.
  • Repeat.
Elbow to Knee (Plank)
  • Begin in the plank position.
  • Maintaining a tight core and flat back, bring your left knee to your left elbow.
  • Pause and slowly return each to the starting point.
  • Repeat with the other side and keep alternating.
Forward Lunges
  • Start standing tall with feet hip-width apart and hands by sides.
  • Take a big step forward with the right foot and bend at knee until both knees form 90-degree angles while bringing hands to clasp in front of the body.
  • Press down into right heel to push back to starting position.
  • Repeat on the other side, alternating as you go.
Goblet Squats
  • Starting Position – Stand tall with feet wider than shoulder-width apart, toes pointing slightly out. Hold a weight if you have or a random item at chest height with elbows pointing down but not tucked in to touch ribs.
  • Brace abs and hinge at the hips and knees to lower into a squat, pausing when thighs are parallel to the ground or when form starts to break down (knees cave in or heels come off the floor). Keep chest tall.
  • Drive through the heel and mid-foot to stand, keeping core engaged throughout.
  • Repeat.
High Knees
  • Starting Position – Stand with your feet hip-width apart. Lift up your left knee to your chest and place foot back to the floor.
  • Switch to lift your right knee to your chest. Continue the movement, alternating legs and moving at a sprinting or running pace.
  • Repeat
Inch Worms
  • Starting Position – Stand with your feet at hip width then hinge forward at the waist and touch the floor with your palms. Bend your knees, if necessary.
  • Walk your hands forward until you are supporting all your weight on your hands and toes. Your body should make a straight line and your hands should line up with your shoulders
  • Bring your feet back in by walking your feet forward to meet your hands. Keep your palms on the floor and bend your knees, if necessary.
  • Repeat.
Jumping Jacks
  • Start standing with your arms by your sides and your feet hip-width apart.
  • Jump off the ground and spread your legs so your feet land wider than shoulder-width apart, simultaneously taking your hands above your head.
  • Once you land, go into another jump, bringing your arms and legs back to the starting position before you land.
  • Repeat.
Kick Backs
  • Start in a kneeling position. Keeping both legs bent at the knee, raise one of your legs until your calf is perpendicular to the ground.
  • Hold the position for a moment, then lower your leg and lift the other one.
  • Alternate and repeat.
Lunges
  • Start standing tall with feet hip-width apart. Engage your core and keep your chest up.
  • Take a step forward with the right leg. Start to shift your weight forward so heel hits the floor first.
  • Lower your body until right thigh is parallel to the floor and right shin is vertical. It’s ok if knee shifts forward little as long as it doesn’t go past right toe.
  • Press into right heel to drive back up to starting position.
  • Repeat on the other side.
Mountain Climbers
  • Start in plank position making sure to distribute your weight evenly between your hands and your toes.
  • Pull your right knee into your chest as far as you can.
  • Then switch, pulling that knee out and bringing the other knee in.
  • Keeping your hips down, run your knees in and out as far and as fast as you can.
  • Alternate and repeat.
Narrow Squats
  • Starting Position – Stand tall with feet together, toes pointing slightly out. Hold a weight if you have or a random item at chest height with elbows pointing down but not tucked in to touch ribs.
  • Brace abs and hinge at the hips and knees to lower into a squat, pausing when thighs are parallel to the ground or when form starts to break down (knees cave in or heels come off the floor). Keep chest tall.
  • Drive through the heel and mid-foot to stand, keeping core engaged throughout.
  • Repeat.
Overhead Shoulder Circles
  • Start with your feet hip-width apart and your arms locked out overhead. Pull your shoulders down into your shoulder capsule (the opposite of shrugging your shoulders up).
  • Begin making small circles with your arms, trying to keep a soft bend in your knees while your rib cage and belly button stay on a tight, compressed line.
  • Alternate directions and repeat.
Push Ups
  • Start with your hands slightly wider than your shoulders, lower your body until your elbows are at a 90-degree angle, then push up.
  • Repeat.
Quick Run
  • Take yourself outside for a quick run (sprint) & get that heart rate going.
Russian Twists
  • Start by sitting on the floor, with your knees bent and feet flat on the ground.
  • Lean back so your upper body is at a 45-degree angle to the floor. Keep your back straight and hold this position throughout the exercise
  • Raise your legs up off the ground & rotate your arms all the way over to one side and then to the other.
  • Repeat.
Sit Ups
  • Start by lying flat on your back on the floor with your knees bent at 90 degrees and feet flat on the floor.
  • Slowly raise your torso upwards towards your thighs as far as you can
  • & Repeat.
Triangle Push Ups
  • Start with your hands together so your thumbs touch making a triangle.
  • Lower your body until your elbows are at a 90-degree angle, then push up.
  • Repeat
Upright Rows
  • Start standing tall you’re your feet shoulder width apart.
  • Start with the barbell (or a household mop/broom or and weights you have at home) at waist height.
  • Keep your back straight and lift the bar to your chin, keeping the bar as close to your body as possible.
  • Keep your elbows above your forearms the entire time. Hold for a moment, then slowly lower the bar.
  • Repeat.
V Sit’s
  • Start sitting on the floor, bending your knees and keeping your arms straight ahead for balance.
  • Then relax your body until it’s almost flat while keeping your head shoulders and feet a few inches off the floor.
  • Raise yourself back up into that V position.
  • Repeat.
Wall Sit
  • Start with your back against a wall with your feet shoulder width and about 2 feet from the wall
  • Engage your abdominal muscles and slowly slide your back down the wall until your thighs are parallel to the ground.
  • Keep your back flat against the wall and hold for 20 to 60 seconds.
  • Slide slowly back up the wall to a standing position.
10 Abs
  • Start lying on the ground, with your arms pointing straight up, and with your feet a few inches off the ground.
  • Raise your chin and shoulders and bring your legs toward your shoulders while lowering your arms toward your hips.
  • Hold & repeat.
Y Hold (Superman hold)
  • Start by lying face down on the floor with your legs straight and your arms outstretched in front of you.
  • Raise both your arms and legs at the same time so that they are off the floor, forming a bowl shape with your body.
  • Make sure that your head is in a neutral position in line with your spine.
Zen Pose
  • Sit up straight and drop your knees out to the sides and press the soles of your feet together.
  • Bring your heels as close to your pelvis as you comfortably can and never force your knees down.
  • Stay in this pose anywhere from 1 to 5 minutes.
Active Lifestyles

Active Lifestyles

Active Lifestyles @ Home is a hub developed with a range of support and resources for over 65’s and those looking for low impact ways to get active at home.

Below you will find on-demand videos of some of our most popular classes, exercise inspiration, health and well-being tips from our instructors and further resources which may help during this unusual time.

Keep in touch

If you’d like to keep in touch with the latest Active Lifestyles updates, please sign up using the link above to receive our regular eNewsletters containing lots of resources to help you stay active both indoors and outdoors, including videos from our instructors.

Subscribe

On Demand Videos

There are classes at 3 intensity levels and new videos will be uploaded each week:

View Full Playlist

Level 1: Strength & Balance classes including Stable & Able classes.
Level 2: Gentle Movement and Home Gym sessions.
Level 3: Circuits style for those used to a higher intensity class.
Look out for our Top Tips for Keeping Active at Home which can be done in just a few minutes and incorporated into your daily routine.

It is important that you have a look at any exercise sessions before attempting to take part so that you can prepare. Make sure you have plenty of space, free from trip hazards, and only do exercises you feel safely able to complete. Listen to your body and stop to rest when required. Even though you are exercising at home, please make sure that you put on some trainers or comfortable shoes before you begin.

Workout Cards

Level 1

Level 2

Level 3

Living Room Boccia

Dementia friendly exercises

5 Ways to Wellbeing

Evidence suggests the 5 Ways to Wellbeing can help you improve your mental health and wellbeing. Trying these things could help you feel more positive and able to get the most out of life.

For more information and top tips visit: Aberdeen City Health & Social Care Partnership

Useful Resources

NHS Inform

A website covering many different aspects of falls plus a section with Strength & Balance Exercises

Chartered Society Of Physiotherapy

An online booklet full of advice about falls prevention, basic exercises to prevent falls, what to do if you have a fall

Important Numbers to know

Some of you may have family or friends to help get shopping or pick up prescriptions for you, but we know that many people don’t. There is a lot of help out there for you! You may have already been in contact with a local group of volunteers who can assist you with basic shopping needs etc. If not please call:

Grampian Assistance Hub Helpline: Telephone 0808 196 3384

Grampian Corona Virus Assistance Hub

This is the number for general wellbeing assistance e.g. shopping/home delivery, pet walking, utility top ups, someone to speak to, transportation and other ‘non-emergency/crisis’ requests etc.

Aberdeen City Council Crisis Helpline: Telephone 0800 0304 713

Aberdeen City Council – COVID 19 Services

The Council number is for crisis e.g. food poverty/food parcels, crisis grants, emotional assistance, financial assistance/advice, homelessness, council tax/rent arrears, emergency housing repairs, benefits advice, business and mortgage advice.

24 Hour Freephone Dementia Helpline: Telephone 0808 808 3000

Alzheimer Scotland – Support Helpline

This free 24 hour Freephone Dementia Helpline provides information, signposting and emotional support to people with the illness, their families, friends and professionals.

Worried about falling?

If you or someone you know is at risk of having a fall then you’ll find useful advice about falls prevention, basic exercise to prevent falls and what to do if you have a fall at:

We hope you will find this information useful. If you need us to provide any further information or advice please do not hesitate to call us on 01224 507701 or email activelifestyles@sportaberdeen.co.uk

Stay safe and keep active!

Kids

Kids

Although we can’t take part in our lunchtime and after school Active Schools clubs, or activities like swimming, tennis, ice skating and gymnastics right now, there are still lots of things that we can do to keep active at home!

We have created this online hub of resources, ideas and challenges specifically for children and families.

Virtual Get Active Holiday Camp

We can’t run our Get Active Holiday Camps, so Active Schools will be releasing different activities for you to try at home over the next five weeks during the summer holidays!

At the start of the week, we will release the following for you to try at home:

  • Inclusive Activity
  • Activity Card
  • Video Challenge

At the end of the week, we will add the challenge that was delivered in the Childcare Hubs.

Keep checking back here for new activities to try each week!

Week 1 Week 2 Week 3 Week 4 Week 5

More resources
Junior Workout Inspiration

Check out our weekly workout junior cards for your Monday to Friday workouts.

Are you looking for some inspiration to get your kids active at home? Whether you have only five minutes to spare, or are looking for a longer workout to do we have a range of exercise cards to inspire and motivate your children while in lockdown.

Monday Motivator

Tuesday Tabata

Wednesday Workout

Thursday Trainer

Friday Fitness

 

Juniors YouTube Playlist

Head over to our Get active @ Home Juniors YouTube playlist where you can check out weekly videos from our Active Schools Coordinators with fun exercises to do at home.

View Playlist

Weekly Challenges

Each Wednesday at 15:30 our Active Schools team will set the challenge of the week on Facebook – join in and let us know how you get on!

Facebook @ActiveSchoolsAberdeen

 

 

External Resources

There are loads of great resources out there with new and imaginative ideas to help keep children active whilst staying safe.

Activities:

Move Crew from ukactive shares daily missions designed to help kids unlock their 60 minutes of daily recommended activity!

Change 4 Life from the NHS has lots of sports and activity ideas to help get kids active.

Supermovers from the BBC has a range of resources to help keep kids moving while they learn.

Parent Club has lots of activity ideas for all the family!

Scottish Disability Sport has a great range of free resources to make activity inclusive.

Tennis:

The LTA home hub is full of activities to keep future tennis stars busy!

Swimming:

RNLI has a range of age appropriate activities to explore water safety.

Football:

The Scottish Football Association has put together activities to help stay active while in the garden as well as resources to help add a football theme to homeschool work.

Gymnastics:

Join the British Gymnastics #gymnastsathome community!

Golf:

The Paul Lawrie Foundation has created a fun activity pack to keep young golfers busy!

Dance:

UNICEF Kid Power is a free dance, yoga and activity video platform to help children feel energised and empowered.

This Girl Can have teamed up with Disney to create dance routines to some of your favourite Disney songs!

Running Club

Running Club

Join our Strava running club!

If exercising outside is more your bag, why not join the Sport Aberdeen virtual running club on Strava?

Download the free Strava mobile app and join our virtual community for organised runs, regular tips and motivation from the Sport Aberdeen team.

Join Running Club

Frequently Asked Questions

How do I join a live online fitness class?

All of our live classes are hosted through Zoom, which is free to use.  For more information on using Zoom and joining the classes, check out the ‘Live Classes’ section above.

I can't make the times of the live classes, what are my options?

In addition to our live classes, we also have many on-demand recordings available on our YouTube channel, so you can join in any time!  See the ‘on-demand classes’ section for more information. If you prefer to do your own workouts we have a range of alternative inspiration available in the ‘workout inspiration’ section.  If outdoor exercise is for you, then check out the ‘running’ section and join our online running community on Strava!

What can I participate in if I'm looking for something with lower impact?

Our ‘Active Lifestyles’ section has lots of resources, include on-demand exercise recordings, which are ideal for those looking for low impact activities to maintain activity levels.

Do you have any suggestions for keeping children active?

Yes! In the ‘kids’ section, you will find lots of activities for all the family, including daily exercise cards and videos from our Active Schools team, so there is bound to be something that interests them.

Get active @ Home
Live fitness classes per week 5
Recorded on demand fitness videos 50+
Hours of fitness videos watched 592

Why Not Try

All Activities
Why not try some other exciting activities we have to offer!

Sport Aberdeen offers various sports at venues across the city. From membership, pay and play options and lessons, to venue hire and joining a club, we have it all.

Who we work with:

More >>