We’ve gone international!
Since the lock-down for C-19, we’ve set up a series of three weekly online circuit sessions, each with a different focus, to deliver a balanced and comprehensive training programme without the need for equipment.
When?
The weekly sessions and their content are as follows:
Wed at 6pm – mixed content (CV, stamina and core)
Sat at 10am – cardio (higher level activities to keep up heart rate)
Sun at 10am – strength and core (targeting specific muscle groups for endurance)
Any updates will be posted on this page, circulated to the email list and Tweeted by @OxfordRowCoach.
What?
The circuits follow a series of 12-15 exercises previously listed and circulated in an email. It is not done by following a session leader on the screen. It’s your session and the best use of my time is to help you to get the most out of it.
Good technique will ensure that best benefit is delivered for the time you invest in exercise. If you want feedback, you keep the video on and I can encourage you and clarify how exercises are best done.
If you’re happy just to train in the company of others without feedback, you’re more than welcome to join without video.
Attendees are invited to log into the meeting (details below) and train together with others.
Who?
Circuits are designed to allow each person to work at whatever skill or fitness level they feel is appropriate. The weekly sessions are now attended by people with a wide range of interests. Local rowers and kayakers constitute a large proportion of the trainers. Other athletes and attendees include students, parents (both with and without their children in tow), keep-fit enthusiasts and a broad spectrum of people from other sports who find the circuits both suitable and beneficial for their own needs. The ages of attendees vary from around 12yrs (accompanied) to over 70yrs.
How?
The regular meetings are linked by the Zoom invitation detailed below. You can attend the sessions without downloading the Zoom software. Just use the URL. There is a “Waiting Room” which you may have to use before I provide access. (See further notes and instructions at the bottom of this page.)
Join Zoom Meeting
https://us02web.zoom.us/j/162393573?pwd=eldQYVBlWTB1NXlBMi92dlhiN05zQT09
Meeting ID: 162 393 573
Password: 003512
Where?
You can train anywhere within an area of about 2m x 1m (with room to swing your arms!). There needs to be reliable access to your internet connection and enough spare bandwidth to keep connected. (So schedule any Netflix time to exclude the Circuit session!)
Cost?
The circuit sessions are free at the point of delivery. There is a discretionary option to tip me for my time and the cost of my Zoom licence. A contribution of £2 per session would be appreciated but it is voluntary and there is no record kept of who has paid what.
Payment methods:
PayPal.me/OxfordRowCoach
(please note there is a flat £0.30p fee + 2.4% charged for commercial transactions, so fewer tips of higher value would contribute more)
Wirex interbank account: John Hill BSCN 60-83-84 A/c 60543304
Contact me for any other details (john@oxfordrowcoach.co.uk).
Facilities
You don’t need any facilities. Sometimes a chair or smaller item can be useful for step-up and similar exercises. Weights, if available, can also be incorporated but are not required to get the best out of the exercises, if done properly.
Meeting instructions
Join the meeting any time from 15mins before but be ready to start on time.
A new security feature may require me to accept you from the “Waiting Room” into the meeting.
Please be ready with video (if feedback desired) and audio on. (Attendees will be muted during Circuits, unmuted during rest between circuits.)
Start might be delayed as we sort out any teething problems.
Choose work-out area about 2m by 1m parallel with and about 2m away from the laptop (camera) screen. (N.B. a camera on its side will display a picture on its side!)
Cameras should be placed so that body positions are visible during exercise. On the floor works best.
Music and Tabata timing via host
Music probably background, not streamed with audio
Host will prompt each exercise on every change
N.B. People are welcome to join without using video if they wish to be in company and listen to general prompts and encouragement from host.
Contact me with any queries or requests on john@oxfordrowcoach.co.uk