Gym & Fitness Classes


We cannot emphasise strongly enough how important it is to make time for yourself and look after yourself right now. Please remember to be mindful of your health & safety when participating in any online, or personal activities.

We are very pleased to promote ‘Local Ladies Live’ – two of our local ladies have decided to stream their classes live on Zoom.

Tina’s Fitness is on as follow:

Mondays & Wednesdays 9.30am – Dance Aerobics

Tuesdays & Fridays 9.30am HIIT (High-Intensity Interval Training)

To join Tina’s class please send Christina Coull a private message via Facebook.

Catherine’s Yoga is on as follow:

Mondays 7.30pm

Thursdays 9.30am

To join Catherine’s Yoga please send a private message to Catherine Mc Donell via Facebook.

To help you to stay in top form we still continue to shift through numerous online work-out series and chose from a variety of fitness and yoga instructors. Get your warm-up, workout, abs, stretch and meditation done in your own time and space. You don’t have to do it all in one go, if you are struggling for time (or energy) you can take a break and continue later in the day. The beauty of home workout is that you can do it any time of the day (or night) and dressed in whatever makes you happy and feel comfortable.

Below are our suggestions to keep your superman & superwoman muscles in shape. You can mix and match, just remember to make sure you warm up at the start if not part of the exercise already, then sandwich main workout(s) in-between ending with one or two warm downs (cool downs).

It is also important, now more than ever, to take care of our mental health. If you’re struggling, you can use our suggested guided MEDITATION prior to sleep to let go of any anxious and worried thoughts. Hopefully it will help you on your way to a good nights sleep. Using headphones or speaker, settle down, get cosy, lights off……💤💤💤

WORKOUTS

30 Minute LOSE WEIGHT Indoor Walking Workout For Women Over 50! Fabulous50s

35 Minute EXTREME 500 Calorie HIIT Workout Initiation – PRO 500 Day 01

35 Min Full Body Workout | No Equipment Bodyweight

20 Minute Seated Strength & Cardio Workout | For lower Body Injuries | Follow Along

BOREDOM-FREE!! NO REPEAT 30 MIN HIIT with Weights// Burn Fat/ Tone Muscles/ LOW IMPACT OPTIONS

Low Impact Workout to Burn Fat for Beginners No Equipment No Repeats

30 Min LEGS AND GLUTES WORKOUT at Home | Ankle Weights Optional

The Ultimate 40 Min HIIT Music Workout/ Fat Blasting Fun /Cardio & Strength/ No Weights

SEATED Cardio Toning HIIT | 35 Minute High Intensity Body Shaping + Weight Loss Workout in a CHAIR

100% Low impact, all standing, FUN cardio workout to music! ALL fitness levels.

Power Walk The Pounds Off 60s Style | 1 Mile Dance That Walk Workout

Chair Workout Exercises For Abs

30 Minute Metabolism Booster with Celebrity Trainer Kit Rich

Low impact, high intensity, NO equipment – cardio workout

High impact, high energy cardio workout based on Pilates moves

20 Minute Natural Glute Enhancing Isolate Workout | At-home butt lifting exercises!

Home workout for age 70 plus. Beat the Virus. Keep fit and stay well

Dance Yourself Thin

Indoor Walking Workout (15 minutes)

10 Minute Tae Bo Cardio Party with Shellie Blanks Cimarosti

NO GYM? BEST EVER HOME LEG WORKOUT

Leg Exercises For Seniors – Knee Exercises – Exercises For Seniors

Morning Stretch Routine To Reduce Aches & Pains

30 MIN FULL BODY WORKOUT | At-Home Pilates

Bombay Jam Bollywood Dance Workout! Burn Calories While Having a Blast | Class FitSugar

Flexibility & Mobility Routine – Upper Body!

Senior Gold Dance Cardio Fun! Low Impact Exercise That Will Brighten Up Your Day and Keep You Fit!

10,000 Indoor STEP🚶‍♀️Challenge (Burn Calories!) | Joanna Soh

30-Minute No-Equipment Barre Sculpting Workout

The 30 Minute Killer Core Workout Video (FOLLOW ALONG)

Cardiac Rehabilitation Circuit – 20 minute chair based workout including warm-up and cool-down.Timer

Workout and Stretch At The Office To: A Perfect Rain By Anoushka Shankar & Karsh Kale

Workout #10 – 50 Minutes (YOU MADE IT!): 5 Minute to 50 Minute Beginner Walking Workout Series!

30 minute dance cardio total body workout | Fit Class | CBC Life

20 Minute Inner Thigh Isolate Workout | No equipment, at-home Pilates exercises

Morning Stretches For Seniors

10 MINUTE MOVE AND STRETCH | THE BODY COACH

WALK AT HOME – WALKING EXERCISE FOR WEIGHT LOSS HOME WORKOUT – NO EQUIPMENT SUITABLE FOR BEGINNERS

Turbo Kick Class (Join my live-streamed Turbo classes WEEKLY w/Kate McDee)

Fast 5 Minute Cool Down and Stretching Workout for Busy People

Belly, Buns & Thighs Walk – Full 40-Minute Indoor Walking Home Workout

Sweaty Betty Presents the Body by Simone Dance Cardio Workout

Bye Bye BAT WINGS | Tricep & Arm Workout

Easy Stretching Exercises for Seniors | Pilates Please

How To Cool Down After Exercise

Total Body Pilates! 20 Minute Tone & Shape, Legs, Butt, Abs, Beginners Home Workout, Flexib

30 Minute Full Body Burner with Celebrity Trainer Kit Rich

INTENSE AT HOME UPPER BODY WORKOUT (No Equipment)

Fat-Burning Cardio Dance Workout: Jane Fonda – Doo-Wop

5-Minute Standing Flat-Belly Workout | Class FitSugar

1.0 Mile Happy Walk | Walk at Home | Walking Workout

Killer 10 Minute Fat Burning Bodyweight Workout

25 Minute Legs & Bum Workout | The Body Coach

Senior Fitness – Seated Boxing Exercises For Beginners

The 5 Minute Desk Workout | Fitness

TAM PRECISION TONING 01 Intro & Arms

FAT burning 30 minute cardio and resistance home workout

2000 STEPS | SOUL SESSIONS WALKING WORKOUT | BEGINNER FRIENDLY + CALORIE BLASTING

10 Min Office Workout Exercises – Quick Office Workout Routine – 1 workout a day

Beginners Basic Ballet Series 1 (for 2020) – for beyond 50s and beginners

10 Minute Abs Blaster | The Body Coach x Hostelworld

A 30-Minute Tabata Session to Burn Some Serious Calories

FULL BODY TONE UP TO THE BEAT WITH CANNED FOOD | BOOST YOUR METABOLISM!!

2000 Steps in 20 Minutes | #STEPtember Challenge 👟1.5 Mile LIT Walking Workout | LATIN BEATS🔥

45 Minute Bodyweight Workout I Train | lululemon

30-Minute STRONG by Zumba® Cardio and Full-Body Toning Workout

Low impact, high intensity cardio workout (for seniors and ALL starters)

How to relieve DOMS, Muscle Stiffness, Soreness | 20-Minute Recovery Day Routine

Fun, low impact workout for TOTAL beginners

Shrink Your Waist | 1 Mile | Disco Boogie to ABBA 💥

30-Minute Low-Impact Dance Grooves Workout

GREAT 20 minute exercise workout for Beginners and Seniors!!

30 minute fat burning home workout for beginners. Achievable, low impact results

10-Minute Kitchen Cardio with Sadie Lincoln of barre3

Disco Funk 1 – 10 Min Dance Class

The Best 15-Minute Beginner Workout — No Equipment Needed | Class FitSugar

10 Minute Home Workout For Seniors | The Body Coach TV

7 Minute Abs Workout | The Body Coach

30 Minute Cardio & Abs Superset Workout | The Body Coach

How to warm up before a HIIT workout | The 5 minute Warm-Up

20 Minute Legs, Bums & Tums Workout | No Equipment | The Body Coach TV

6 Minute Warm-up Before a HIIT Session | The Body Coach

NEW!! 20 Minute FULL BODY Home HIIT | The Body Coach TV

5 Minute Abs | The Body Coach

Stretch and Warm Down

YOGA FLOWS and other RELAXED WORKOUT SESSIONS:

15 minute Relaxing Yoga Stretches to UNWIND After Work | Sarah Beth Yoga

Senior Chair Yoga – Live One Hour Class

Yin Yoga for Overworked & Sore Muscles | Full Body Stretch for Weekend Warriors {40 mins}

Full Length Gentle Yoga Class for Beginners and Seniors Vol. 1

20 min Bedtime Yoga for Beginners

Reunite With Your Breath | Yoga With Adriene

Long day? Unwind with this slow evening yoga routine (15-minute practice) | Rituals

ALL Chair Yoga Dance Class “Everything is Gonna Be Alright!” Theme with Sherry Zak Morris, C-IAYT

Yoga To Shift Perspective | 20 Minute Yoga Flow | Yoga With Adriene

Actively Aging with Energizing Chair Yoga – Seniors get Moving with Sherry Zak Morris

Yoga for Recovery with Tara Stiles

3in1: Eye, Forehead and Smile Wrinkles Face Massage / Anti-Ageing Lifting Facial Massage

Gentle chair yoga routine

Gentle Chair Yoga for Beginners and Seniors

5-minute daily routine: Super Brain Yoga + a Donna Eden short version

5 Proven Yoga Stretches For Neck & Shoulder Pain Relief! with Lindsey Samper

Third Age Yoga with Andy Gilats Episode 1 of 2 – Yoga for seniors

3 Minute Yoga Ujjayi Breath Tutorial | Fightmaster Yoga Videos

Beginner Yoga Strength Class | Yoga with Patrick Beach

10 min Evening Full Body Yoga Stretch – Bedtime Yoga for Beginners

A Very Slow, Very Easy Yoga Sun Salutation

Self massage for insomnia

Yoga for Seniors by Javier Salinas | PART 1

Throat Chakra Yin Yoga & Affirmations for Clear Communication

Neck & Shoulder Tension Release Yoga Class – Five Parks Yoga

Legs Up The Wall – Foundations of Yoga

Beginning Osteoporosis Pilates Mat Routine

Feel Good Yoga Flow | Vinyasa Yoga 50-Min Class

How to relieve biceps pain with self massage!

7-Minute Yoga Workout for Older Adults

Qi gong: Drawing Down the Heavens Tutorial

Relieve neck pain and tension with self-massage

Chest Stretches for Tight or Sore Muscles – Ask Doctor Jo

Qi Gong Routine for Stress, Anxiety, and Energy w/ Jeff Chand

Yoga For Gut Health | 18 Min. Yoga Practice | Yoga With Adriene

Relieve tight, achy calves with this wonderful self massage!

Losing Your Balance to Find It! Gentle Yoga Standing Sequence with Sherry Zak Morris, E-RYT

Yoga For Hands, Fingers, Wrists | 11-Minute Yoga Quickie | Yoga With Adriene

Self Foot Massage – Do While Watching!

Bedtime Workout – Pilates Stretches for Better Sleep and Relaxation

Morning Yoga for Beginners – Gentle Morning Yoga – Yoga With Adriene

Gentle Yoga – Seated Poses, Stretches, and Meditation – 20 Minutes

Hand Massage – Easy To Follow Step by Step Massage Tutorial

Yoga for Neck and Shoulder Relief – Yoga With Adriene

Yoga For A Relaxing Night’s Sleep

Gentle Yoga at the Wall – Stretches for Lower Back, Hamstrings, Hips & Inner Thighs (30 Minutes)

22 Minute Calming Vinyasa Yoga Class with Carolyn Anne Budgell | lululemon

Vinyasa Sun Salutation Yoga Class

45 Minute Everyday Vinyasa Flow Yoga Class | lululemon

Gentle Chair Yoga 30 min

Yoga for Vulnerability | Move #withme | Yoga With Adriene

Gentle Yoga Flow – 30-Minute All Levels Yoga Class

Tai Chi with Helen Liang

Yoga For Change And Drain | Yoga With Adriene

Yoga For Runners: 7 MIN POST-RUN | Yoga With Adriene

Home – Day 2 – Intend | 30 Days of Yoga With Adriene

Home – Day 1 – Recognize | 30 Days of Yoga With Adriene

MEDITATION

Mindfulness Meditation – Guided 10 Minutes

Happiness Meditation (Guided Meditation for Positive Energy) ❤️

Guided meditation Release Anger & letting go hypnosis for negativity

20 Minute Mindfulness Meditation for Being Present / Mindful Movement

Guided Body Scan Meditation for Mind & Body Healing

Your Daily SilverSneakers Meditation

10 Minute Manifestation Meditation (Powerful Visualisation)

Guided Yoga Nidra Sleep Meditation | Fall Asleep Bedtime Yoga

Guided Meditation for Detachment From Over-Thinking (Anxiety / OCD / Depression)

Guided Mindfulness Meditation on Overcoming Anxiety and Fear

Guided Sleep Talkdown DEEP SLEEP for Busy Minds | Relaxing British Female Voice

Seated Qigong and Guided Meditation

Calm Guided Meditation to Gain Abundance, Love & Happiness | Bob Proctor

Wisdom Film – Deekpak Chopra – “The Stillness is You”

20 min Awareness Meditation Music Relax Mind Body: Chakra Cleansing and Balancing

Pain Relief Guided Meditation for easing aches, pain, headaches

deepak chopra soul of healing meditations

Heal Your Body Meditation – Reduce Inflammation & Stop Sickness Hypnosis

Guided Meditation For Anxiety & Stress, Beginning Meditation, Guided Imagery Visualization

Qi Gong for Deep Sleep Bonus Segment

Easy Guided Meditation for Beginners – 15 min Meditation for Clarity & Relaxation

Anulom – Vilom | Yoga For Anxiety & Stress | Breathing Basics | Yoga With AJ | Yoga With Me

Meditation for a Restless Mind

Barre Body – Sunshine meditation

15 minute guided power nap | peaceful sleep meditation for relaxation, stress and anxiety

10 Minute Sleep Meditation ❤️ Fall Asleep Fast

10 Minute Chakra Balance Guided Meditation for Positive Energy

5 MINUTE MORNING MEDITATION | FOR A HAPPY MIND

5 Minute Meditation You Can Do Anywhere

Guided Breathing Meditation With Kim Eng

Yoga Nidra 20 Minute Guided Meditation

5 min clearing morning Guided meditation for positivity and grounding

Guided Sleep Meditation, Clear The Mind of Negativity, Relieve Stress Before Sleep

Guided Meditation Before Sleep: Let Go Of Fear In Uncertain Times (Meditation for Peace of Mind)

ANDY’S WORKOUT VIDEOS

Andy's wicked workout

Andy's wicked workoutPart 1:In-out squats 20Sumo squats 204 rounds60 seconds rest between rounds Part 2:Wall angels x12Rear delt isometric holds 30s4 rounds60 seconds rest between roundsPart 3:Incline push ups 10Wide stance push ups 104 rounds 60 seconds rest between roundsOnly bit of equipment needed is a towel. Makes sure your lace is also tide properly unlike mine Good luck

Posted by Mallaig Pool & Leisure on Saturday, 25 April 2020
Andy’s wicked workout
Part 1:
In-out squats 20
Sumo squats 20
4 rounds
60 seconds rest between rounds

Part 2:
Wall angels x12
Rear delt isometric holds 30s
4 rounds
60 seconds rest between rounds

Part 3:
Incline push ups 10
Wide stance push ups 10
4 rounds
60 seconds rest between rounds

Only bit of equipment needed is a towel. Makes sure your lace is also tide properly unlike mine.
Good luck 💪
Andy's cardio/core workout

Cardio/core workoutPart 1:High knees 30sJumping jacks 30sBurpees 30sSkipping 30s4 rounds Part 2:Deadbug 30sButterfly situps 30sLeft side plank 30sRight side plank 30s4 rounds _Complete each exercise for 30 seconds one after the other with a 60 second rest between rounds.Good luck

Posted by Mallaig Pool & Leisure on Thursday, 23 April 2020
Andy’s cardio/core workout

Part 1:
High knees 30s
Jumping jacks 30s
Burpees 30s
Skipping 30s
4 rounds

Part 2:
Deadbug 30s
Butterfly situps 30s
Left side plank 30s
Right side plank 30s
4 rounds
_
Complete each exercise for 30 seconds one after the other with a 60 second rest between rounds.
Good luck 💪
Andy's upper body workout

Pump up your tunes and build up some mad muscles with Andy's upper body workout! 💪🎶😎Equipment needed:Bottles/cans_Exercises:1. Pike push ups 102. Arm step ups 103. IYT's 54. Back extensions 105. Hollow plank 30 seconds_5 rounds of 5 exercises one after the other with a minute rest between rounds.Good luck

Posted by Mallaig Pool & Leisure on Thursday, 16 April 2020
Andy’s upper body workout
Equipment needed:
Bottles/cans
_
Exercises:
1. Pike push ups 10
2. Arm step ups 10
3. IYT’s 5
4. Back extensions 10
5. Hollow plank 30 seconds
_
5 rounds of 5 exercises one after the other with a minute rest between rounds.
Good luck 💪
Andy's cardio/core workout

Cardio/core workoutPart 1:High knees 30sJumping jacks 30sBurpees 30sSkipping 30s4 rounds Part 2:Deadbug 30sButterfly situps 30sLeft side plank 30sRight side plank 30s4 rounds _Complete each exercise for 30 seconds one after the other with a 60 second rest between rounds.Good luck

Posted by Mallaig Pool & Leisure on Thursday, 23 April 2020
Andy’s lower body workout
Part 1:
High knees 30s
Jumping jacks 30s
Burpees 30s
Skipping 30s
4 rounds

Part 2:
Deadbug 30s
Butterfly situps 30s
Left side plank 30s
Right side plank 30s
4 rounds
_
Complete each exercise for 30 seconds one after the other with a 60 second rest between rounds.
Good luck 💪
https://www.facebook.com/MallaigLeisure/videos/223172932294641/
Emom (every minute on the minute)
_
Equipment:
1.Water bottles/cans
_
Exercises:
1. Lunges
2. Plank walkouts
3. Floor press
4. Jumping jacks
_
Set a stopwatch and every minute on the minute perform one of the exercises starting with lunges. When you finish the exercise rest the remainder of the minute then do the following exercise on the minute.
Good luck 💪
Andy's Armrap

15 minute Armrap (as many rounds as possible) _Equipment needed:1.Water bottles/cans _Exercises:1. Burpees2. Squat thrusters 3. Sit-ups4. Press-ups_Complete as many rounds as possible in a 15 minute time period. Only rest when you need to.Good luck. If you have any comments or questions on this exercise please PM Andy Cunningham

Posted by Mallaig Pool & Leisure on Thursday, 9 April 2020
Andy’s Armrap
15 minute Armrap (as many rounds as possible)
_
Equipment needed:
1.Water bottles/cans
_
Exercises:
1. Burpees
2. Squat thrusters
3. Sit-ups
4. Press-ups
_
Complete as many rounds as possible in a 15 minute time period. Only rest when you need to.
Good luck 💪
Andy's Full Body Workout 1

Keep fit with Andy's FULL BODY WORKOUT 115-20 minutes long_Equipment needed1. Rucksack2. Books/something heavy_3 rounds 10 reps each exercise with high knees for 30 seconds between each set.Rest a minute between each round unless you feel ready to go straight away then feel free.

Posted by Mallaig Pool & Leisure on Monday, 6 April 2020
Andy’s Full Body Workout 1:
15-20 minutes long

Equipment needed:
1. Rucksack
2. Books / something heavy to put in the rucksack

3 rounds 10 reps each exercise with high knees for 30 seconds between each set.
Rest a minute between each round unless you feel ready to go straight away then feel free.
Good luck 💪

BLOCK SWIMMING LESSONS & FITNESS CLASSES CANCELLED UNTIL FURTHER NOTICE.

Sadly today (18th March 2020), in line with Highlife Highland in Fort William, advice is to now suspend all fitness & spinning classes and children’s block swimming lessons until further notice.

Gym

Our brand new gym was fitted in February 2017 and boasts an extensive range of Technogym cardio and strength training equipment, a free weights area and a functional fitness area. All ages, shapes and sizes are welcome and inductions and personalised workout plans are available for all gym users.

Fitness Classes

Whether you are new to exercise or super fit, group fitness classes make for a fun way to keep fit.  With high impact, conditioning and holistic classes to choose from, there really is something for everyone at Mallaig Leisure Centre.  Our instructors are welcoming and will keep you motivated, varying the intensity or level according to your ability.  

Please remember to book your place for your fitness class in advance to ensure you get the best out of the session!

Be active – Stay active!