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Welcome toGymnasium

Wandsworth Opening Jan '21

GYMNASIUM.FIT

👨‍🍳 Live cook along with Tyla

Coach Tyla’s Ruby Murray (the best!)

500g Chicken Breast/ vegetarian option
2 Cups of Greek yoghurt/any thick yoghurt
1 Tin of tomatoes
3-4 Cloves Crushed Garlic
1 Red onion chopped finely
100g Butter
Handful of cashew nuts
Fresh chilli (if you like it hot)
Cooked Rice to serve with/naan bread

Spice mix:
1 Tablespoon Ground Cumin
1 Tablespoon Ground Corriander
1 1/2 Teaspoon of Ground Cardamom
1 Teaspoon of ground pepper
1/2 Teaspoon of ground cloves
1/2 Teaspoon of ground nutmeg
1 teaspoon of cinnamon
1 Teaspoon Chilli Flakes

Legends Introduction Class - Thursday at 10am on Zoom. Legends is our free program specifically designed for anyone over 60+. Classes are led by a coach and run over Zoom video conference three times a week. It has been successfully running for over a year and we are keen to grow it. This introduction class takes you through how the program works, some of the key movements, how to adapt them if needed and there is an opportunity to have open discussion about some of your goals and challenges. It is perfect for anyone who is interested in moving more, but might feel intimidated about jumping straight into a class. If you know of anyone please DM or follow the link in our bio.

Warm Up
30 Seconds High Knee
4 Alt Worlds Greatest Stretch
30 High Knees
6 Inch Worm with Push Up
30 Seconds High Knees
8 Alt Cossack Squats

3 Rounds of:
Down Ups x5
Sit Ups x10
Air Squats x15

For Time:

20-18-16-14-12-10-8-6-4-2

Devils Thruster (Down Up + Squat
V Ups or Tuck Ups

*35 Minute Time Cap

If finished early:
9 Miniutes RFQ:
10 Burpees
10 V-Ups
10 Plank Walkouts
10 Reach Thrus (each side)
10 Seated Leg Lifts

We have another new workout up on Gymnasium Go! Head over to the link in our bio for more information! 💛 #notjistfitgymnasiumfit

Crossletica
Athletica Bodyweight

5 rounds for time. You can adjust distance and reps if you need to scale either all or specific movements.

👨‍🍳 Friday night bites
Roast chicken thighs with a lemon and yoghurt gravy, served with Nanas rice and green peas - optional cocktail.

Ingredients for one person. For more than one, just multiply for the amount of people you are cooking for.

Cocktail is for one person. To claim it is for other people whilst actually drinking it all yourself, just make sure you have fresh cucumber for each person (refill).

PREHEAT OVEN TO 180, PRE MAKE STOCK

CHICKEN
4 chicken thighs (bone in, skin on)
Salt
Pepper
Coriander (seeds crushed)
Cumin
Chilli flakes
Garlic cloves

GRAVY (inspired by Coach Tyla)
Stock, PRE MADE (choice of veg, chicken, broth, powdered is fine)
4 table spoons full fat yoghurt
Juice of half a lemon
Salt, pepper

NANA'S RICE
1/2 cup basmati rice (per person)
Butter
Pine nuts
Fresh coriander

PEAS
1 cup frozen peas
1 shallot (chopped)
1 clove garlic (chopped or crushed)
Butter
2 table spoons fresh parsley (chopped)

COCKTAIL
Per drink
2 table spoons hendricks gin
Coriander sprigs
Chunky stick of cucumber
Tonic water

Equipment-
Small frying pan
Saucepan (with lid)
Oven tray
Stick blender, nutri bullet, blender or strong arm.

Gymnasium Wandsworth is coming together nicely. Head over to @gymnasium.fit_wandsworth to keep up to date with the build.

#Notjustfitgymnasiumfit! 😎 💛 😂 😅 congrats to regular Run Club member @chivy99 for smashing his 10k PB last weekend.

Uh oh Big Red has been testing out a new bit of kit...

Everything has its place Ready for the week...

We are back!! Swipe ⏩ to see 🤣 💛 😎 😅

The results are in I🥇I There was an increase in performance across every pillar of fitness when we tested athletes 6 weeks apart #notjustfitgymnasiumfit I 👏👏 for putting in the hard work.

The results are in I 🏆 I There was an increase in performance across every pillar of fitness when we tested athletes 6 weeks apart #notjustfitgymnasiumfit I 👏👏 for putting in the hard work.

The results are in I 🎖 I There was an increase in performance across every pillar of fitness when we tested athletes 6 weeks apart #notjustfitgymnasiumfit I 👏👏 for putting in the hard work.

The results are in I 🏅 I There was an increase in performance across every pillar of fitness when we tested athletes 6 weeks apart #notjustfitgymnasiumfit I 👏👏 for putting in the hard work.

🧼 🧽 I Getting ready...

Sunday Sweat Scenes Filmed pre covid 😂 I Fast & Slow I

💊Pain in the lower back often doesn’t have much to do with the lower spine or back itself, but primarily stem from two things that happen when we sit in front of the computer all day:
1. Stiffness through chest and upper back (thoracic spine)
2. Tightness in hips from sitting
Here are Emma’s 3 favourite ways of combating desk-shoulders that you can do at your desk:
• Seated cat/cows: Focus on separating shoulder blades during angry cat by pushing away. Focus on squeezing shoulder blades and lifting the heart during cow.
• Heart melting posture: knees can be bent as much as you need.
• Seated twist: focus on twisting from the navel as you exhale.

😍😍😍 @gymnasium.fit_wandsworth

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Clapham & Wandsworth coach@gymnasium.fit

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