Free Session Plans for Aberfan Leisure Centre
On this page, you’ll find session plans that can all be completed with the equipment at Aberfan Leisure Centre.
NOTE: This page is new, it is being updated regularly with new sessions. So be sure to check back for more!
Cardio Sessions
*These sessions can be entirely carried out in the cardio room. No need to switch rooms back and forth
Click on the sessions and a drop-down will appear with the exercises
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Warm up: 5 minutes on the treadmill at a comfortable pace (50-60% of your maximum heart rate).
Rowing machine: 15 minutes, alternating between 2 minutes of high-intensity rowing (80-90% of your maximum heart rate) and 1 minute of easy rowing (60-70% of your maximum heart rate).
Cross-trainer: 15 minutes, alternating between 2 minutes of high intensity (80-90% of your maximum heart rate) and 1 minute of easy pedalling (60-70% of your maximum heart rate).
Stationary bike: 10 minutes of moderate-intensity cycling (70-80% of your maximum heart rate).
Cool down: 5 minutes of slow walking on the treadmill (50-60% of your maximum heart rate).
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Warm up: 5 minutes on the recumbent bike at a comfortable pace (50-60% of your maximum heart rate).
Circuit (repeat 3 times):
3 minutes of high-intensity cycling on a stationary bike (80-90% of your maximum heart rate)
1 minute rest/transition to next machine
3 minutes of intense rowing on the rowing machine (80-90% of your maximum heart rate)
1 minute rest/transition to next machine
3 minutes of high-intensity cross-trainer use (80-90% of your maximum heart rate)
Rest for 3 minutes between rounds
Cool down: 5 minutes of light jogging or brisk walking on the treadmill (50-60% of your maximum heart rate).
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Warm up: 5 minutes on the elliptical at a comfortable pace (50-60% of your maximum heart rate).
Circuit (repeat 3 times):
2 minutes of intense rowing on the rowing machine (80-90% of your maximum heart rate)
10 reps on the seated leg press machine
10 reps on the chest press machine
2 minutes of high-intensity training on the arm bike (80-90% of your maximum heart rate)
10 reps on the lat pulldown machine
10 reps on the shoulder press machine
2 minutes of high-intensity training on the cross-trainer (80-90% of your maximum heart rate)
Rest for 1 minute
Cool down: 5 minutes of light jogging or brisk walking on the treadmill (50-60% of your maximum heart rate).
NOTE: maximum heart rate can be estimated by subtracting your age from 220. So, if you are 30 years old, your estimated maximum heart rate would be 190 beats per minute. However, this is only an estimate and the actual maximum heart rate can vary. Always consult a doctor or fitness professional for personalized advice and guidance.
Full Body Resistance (FBR) Sessions (Suitable for beginners)
*Full body sessions are great if you train 2-3 times weekly. If you train more often, consider push/pull/legs or training by muscle groups (see below)
Click on the sessions and a drop-down will appear with the exercises
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Warm-up (Cardio Room)
10 minutes on the recumbent bike at a comfortable pace.
Pre-Workout Stretches:
Arm circles: 10 circles forward and 10 backward.
Leg swings: 10 swings forward and back, then side to side for each leg.
Cat-cow: 5 cycles for mobility of the spine.
Main Workout (Weights Room)
Circuit (repeat 3 times):
Squat Rack: 12-15 reps of squats with a comfortable weight
Bench Press: 12-15 reps with a comfortable weight
Lat Pulldown Machine: 12-15 reps
Bicep Curl Rack: 12-15 reps with easy curl bar
Tricep Dips: 12-15 reps on the dip bars attached to the squat rack
Rest for 1-2 minutes before repeating
Cool Down (Cardio Room):
5-10 minutes of light cycling on the stationary bike or slow walking on the treadmill.
Post-Workout Stretches
Seated Hamstring Stretch: Hold for 20-30 seconds each leg.
Standing Quad Stretch: Hold for 20-30 seconds each leg.
Chest Stretch: Hold for 20-30 seconds.
Shoulder Stretch: Hold for 20-30 seconds each side.
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Warm-up (Cardio Room)
- 10 minutes on the elliptical at a comfortable pace.
Pre-Workout Stretches:
Walking Lunges: 10 reps each leg.
Arm Circles: 10 circles forward and 10 backward.
Torso Twists: 10 twists each side.
Main Workout (Weights Room)
Upper Body (repeat 3 times):
Bench Press: 12-15 reps with a comfortable weight
Lat Pulldown Machine: 12-15 reps
Shoulder Press Machine: 12-15 reps
Rest for 1-2 minutes before repeating
Lower Body (repeat 3 times):
Squat Rack: 12-15 reps of squats with a comfortable weight
Leg Press: 12-15 reps with a comfortable weight
Rest for 1-2 minutes before repeating
Cool Down (Cardio Room)
5-10 minutes of light cycling on the stationary bike or slow walking on the treadmill.
Post-Workout Stretches:
Standing Calf Stretch: Hold for 20-30 seconds each leg.
Seated Forward Bend: Hold for 20-30 seconds.
Chest and Shoulder Stretch: Hold for 20-30 seconds on each side.
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Warm-up (Cardio Room)
10 minutes on the cross-trainer at a comfortable pace.
Pre-Workout Stretches:
Arm Circles: 10 circles forward and 10 backward.
Leg Swings: 10 swings forward and back, then side to side for each leg.
Hip Circles: 10 circles each direction.
Main Workout (Weights Room)
Circuit (repeat 3 times):
Squat Rack: 12-15 reps of squats with a comfortable weight
Bench Press: 12-15 reps with a comfortable weight
Deadlifts: 12-15 reps with a comfortable weight (use the open space for this)
Pullups: 12-15 reps (use the pullup bar on the squat rack)
Rest for 1-2 minutes before repeating
Cool Down (Cardio Room)
5-10 minutes of light cycling on the stationary bike or slow walking on the treadmill.
Post-Workout Stretches:
Hamstring Stretch: Hold for 20-30 seconds each leg.
Child's Pose: Hold for 20-30 seconds.
Chest and Shoulder Stretch: Hold for 20-30 seconds each side.
Lower Back Stretch: Hold for 20-30 seconds.
NOTE: As a beginner, it is important to focus on form rather than weight. Start with light weights or even just the barbell until you are confident that you are performing each movement correctly. Always consult with a fitness professional or trainer if you are unsure about how to use any equipment or if you have health concerns that may affect your ability to exercise safely.
Resistance Sessions by Muscle Group
Click on the sessions and a drop-down will appear with the exercises
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Warm-up (Cardio Room)
10 minutes on a stationary bike.
Pre-Workout Stretches:
Standing Quad Stretch: Hold for 20-30 seconds each leg.
Seated Hamstring Stretch: Hold for 20-30 seconds each leg.
Main Workout (Weights Room)
Back squats: 3 sets of 12-15 reps.
Leg Press: 3 sets of 12-15 reps.
Seated leg curl machine: 3 sets of 12-15 reps.
Lunges: 3 sets of 12-15 reps per leg, holding dumbbells on each side
Cool Down (Cardio Room)
5-10 minutes of light cycling on the stationary bike.
Post-Workout Stretches:
Standing Calf Stretch: Hold for 20-30 seconds each leg.
Seated Forward Bend: Hold for 20-30 seconds.
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Warm-up (Cardio Room)
10 minutes on the elliptical machine.
Pre-Workout Stretches:
Standing Quad Stretch: Hold for 20-30 seconds on each leg.
Seated Hamstring Stretch: Hold for 20-30 seconds each leg.
Main Workout (Weights Room)
Front Squats: 3 sets of 12-15 reps
Leg Press: 3 sets of 12-15 reps.
Seated leg extension machine: 3 sets of 12-15 reps.
Dumbbell step-ups: 3 sets of 12-15 reps on each leg.
Cool Down (Cardio Room)
5-10 minutes of light cycling on the stationary bike.
Post-Workout Stretches:
Standing Calf Stretch: Hold for 20-30 seconds each leg.
Seated Forward Bend: Hold for 20-30 seconds.
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Warm-up (Cardio Room)
10 minutes on the rowing machine.
Pre-Workout Stretches:
Torso Twists: 10 twists each side.
Arm Circles: 10 circles forward and 10 backward.
Main Workout (Weights Room)
Deadlifts: 3 sets of 12-15 reps.
Lat pulldown machine: 3 sets of 12-15 reps.
Cable machine (seated row): 3 sets of 12-15 reps.
Back row machine: 3 sets of 12-15 reps.
Post-Workout Stretches:
Child's Pose: Hold for 20-30 seconds.
Standing Forward Bend: Hold for 20-30 seconds.
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Warm-up (Cardio Room)
10 minutes on the rowing machine.
Pre-Workout Stretches:
Torso Twists: 10 twists on each side.
Arm Circles: 10 circles forward and 10 backward.
Main Workout (Weights Room)
Deadlifts: 3 sets of 12-15 reps.
Pull-ups: 3 sets of 12-15 reps (use the pullup bar on the squat rack).
Back row machine: 3 sets of 12-15 reps.
Cable machine (seated row): 3 sets of 12-15 reps.
Post-Workout Stretches:
Child's Pose: Hold for 20-30 seconds.
Standing Forward Bend: Hold for 20-30 seconds.
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Warm-up (Cardio Room)
10 minutes on the stationary bike.
Pre-Workout Stretches:
Arm Circles: 10 circles forward and 10 backward.
Chest Stretch (use a doorway): Hold for 20-30 seconds.
Main Workout (Weights Room)
Bench Press: 3 sets of 12-15 reps.
Chest press machine: 3 sets of 12-15 reps.
Chest fly machine: 3 sets of 12-15 reps.
Pushups: 3 sets of 12-15 reps.
Post-Workout Stretches:
Arm-across-chest Stretch: Hold for 20-30 seconds each arm.
Standing Chest Stretch: Hold for 20-30 seconds.
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Warm-up (Cardio Room)
10 minutes on the elliptical machine.
Pre-Workout Stretches:
Arm Circles: 10 circles forward and 10 backward.
Chest Stretch (use a doorway): Hold for 20-30 seconds.
Main Workout (Weights Room)
Bench Press: 3 sets of 12-15 reps.
Dumbbell flies (use adjustable bench): 3 sets of 12-15 reps.
Chest press machine: 3 sets of 12-15 reps.
Pushups: 3 sets of 12-15 reps.
Post-Workout Stretches:
Arm-across-chest Stretch: Hold for 20-30 seconds each arm.
Standing Chest Stretch: Hold for 20-30 seconds.
NOTE: As a beginner, it is important to focus on form rather than weight. Start with light weights or even just the barbell until you are confident that you are performing each movement correctly. Always consult with a fitness professional if you are unsure about how to use any equipment. Contact your GP if you have health concerns that may affect your ability to exercise safely.