Winchelsea Health Club | Fitness venue

Winchelsea Health Club

Phone: +61 3 5267 2336

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25.01.2022 Day 90 November 6th Friday’s Workout 20 exercises- 2 Rounds ... 35 or 40 seconds on 10 seconds rest Your exercises are: walking Lunge with overhead weight Walking Plank Floor to sky jumps Pushups Overhead shuffle Hot Knees Step ups/Running step High planks shoulder taps Sprint ladder (Hold Hands up high and move like you are climbing a ladder whilst running on spot) Squat Jumps Single leg deadlift - left Single leg deadlift - Right Russian twist with weight Glute Raises Glute raise/pulse Reverse lunges with bicep curl In and out Sprints Punching with weights Squat with overhead press Fwd / side raises

25.01.2022 Day 46 September 24th Thursday’s Workout! Workout ladder - work form 1 to 10 and then back form 10 to 1 twice through! ... 35seconds on 10 seconds rest Total time 29.50 1. In and out sprints (really light your feet moving legs in and out and pump your arms!) 2. Pushups 3. Step ups/running step 4. Punching with weights 5. Jumping jacks 6. Squat with overhead press 7. Walking lunges 8. Walking plank (hold high plank and take a few steps side to side) 9. Overhead triceps 10. Floor to sky jumps

24.01.2022 Day 55 & 56 October 3rd & 4th Saturday & Sunday I hope everyone has a had a great week! ... If you’ve been doing the workouts fairly consistently the whole way through I hope your seeing some improvement in some of the exercises..... always make adjustments on the exercises you need to. Don’t be put off because there are some things you can’t do. Nothing’s set in concrete just adjust to suit you! Enjoy the weekend

24.01.2022 From Midnight folks, we close the doors for a week. Stay Fit, Stay Safe and we'll see you soon.

24.01.2022 EASTER CLOSURE The gym will be UNSTAFFED and NO CLASSES will be running over the Easter Break. The gym will continue to be available 24/7 for members. Classes and staffed hours will return to normal Tuesday 6th April

23.01.2022 Winchelsea Pool Closure Unfortunately, the Winchelsea pool will remain closed until further notice. We are working hard to resolve the issue and will upda...te you as soon as we can as to when we can reopen. Once again we apologise for the inconvenience.

22.01.2022 Day 57 October 5th Monday’s Workout Groups of 3 exercises ... Each group done 3 times 35 seconds on 10 seconds rest All 9 exercises done through at the end Then 3 sets of sprint punch. 39 sets - total time 29.05 1.Burpees 2.In and squats (sit down low in the squat and jump or step in and out) 3.Bear crawls (hold a high plank position and crawl forward and back bringing knee to elbow) 1.squat kick 2.walking plank with push-up (walk 2 or 3 steps in the plank and add pushup) 3.Agility Sprint (sprinting moving side to side) 1.Shuffle with tuck jump (do 3 or 4 shuffles on the spot and then add tuck jump) 2.Mountain climbers 3.Plank rotation Sprint punch 3 x through at the end

21.01.2022 The new Wurdi Baierr Stadium was officially opened today! Pronounced word-ee bay-ear, and named after the Wadawurrung words for ‘big gathering pla...ce, the stadium comprises four courts, a café, meeting rooms, change facilities and all abilities design features. Mayor Cr Libby Stapleton said locals had embraced the new stadium: I’m hearing from so many people about the huge positive impact it’s already having, and how much it’s been needed. To have four courts all under the one roof means parents don’t have to drive into Geelong or go between venues when they have multiple kids playing sport. It also means we now have a stadium open seven days a week - so more people can connect and get active more often, she said. The $13.5 million stadium was funded by the Surf Coast Shire Council ($5.5 million), the Australian Government, through the Building Better Regions Fund ($5 million), and the Victorian Government, via the Better Indoor Stadiums Fund ($3 million).

18.01.2022 Winch Pool water is 23 degrees and ready to open tomorrow at midday. Get in early for your early bird season passes.

18.01.2022 Day 96 November 12th Thursday’s Workout 5 pairs of exercises ... Each pair done 4 times with a core exercise at the end of each. Aim for 35 seconds on each with a 10 second rest in between. Shuffle with overhead weight & walk out pushups x4 Walking plank (hold high plank and take a few steps either side) x1 Squat with overhead press & floor to sky jumps x4 Walking plank x1 Running step & high plank row with weights x4 Walking plank x1 lunge with bicep curl & jumping jacks x4 Walking plank x1 squat jumps & in and out sprints x4 Walking plank x1

17.01.2022 Day 97 November 13th Friday’s Workout 20 exercises- 2 Rounds ... 40 seconds on 10 seconds rest Your exercises are: walking Lunge with overhead weight Walking Plank Burpees Pushup Step ups/running step Hot knees Overhead shuffle High plank reaches Sprint ladder (Hold Hans up high and move like you are climbs a ladder whilst running on spot) Squat Jumps Single leg deadlift - left Single leg deadlift - Right Full sit up Glute Raises Glute raise/pulse Reverse lunges with bicep curl Agility sprints Punching with weights Squat with overhead press Fwd / side raises

17.01.2022 Day 45 September 23rd Wednesday’s workout Core Workout ... 12 exercises 3 times through 35 seconds on each with 10 seconds rest Donkey kick Right leg Donkey Kick left leg High plank toe taps or jack Bull dog hold V sit ups oblique reaches Leg extensions Glute Raise Glute raise with pulse Hot knees (High plank alternating touching opposite hand to knee) Walking plank Swimmers

17.01.2022 Day 89 November 5th Thursday’s Workout Groups of 3 exercises. 35 seconds on each, ... 3 times though with a 1 minute shuttle run in between each set. (Eg. Running step, floor to sky, walk our pushups x3 and then the 1 minute shuttle run) For the shuttle run you only need 5 or 6 metres wide to run back and forth. Running step, floor to sky jumps & walk out pushups 1 minute shuttle run Squat walk (stay low in a squat and walk) Sprint punches (sprints on spot and punching) Squat kick (Squat and then kick, alternating legs) 1 minute shuttle run Walking lunge with overhead weight, squat jumps & reverse plank 1 minute shuttle run Hot Knees (hold a high plank and alternate touching opposite hand to foot) In and out sprints Spider plank ( have your arms wider than shoulders and feet wider than hips, make sure your rolling fwd on your toes so your body weight is forward and you are nice and flat on top!)

15.01.2022 Deja Vu Gym Junkies. We get to reopen tomorrow with some updated conditions of entry. Sorry Melbourneites, you are not allowed in at this point in time.

13.01.2022 Day 93 November 9th Monday’s Workout weight circuit of 10 exercises 3 times through! 35 seconds on each. 10 seconds rest. ... Finish with 6 x 1 min sprints with 15 to 20 seconds rest in between. Chest press Single arm Bent over Row Right Single arm Bent over Row Left Bicep curls with overhead press Pushups Alternating Forward/side Raises Overhead Tricep Walking plank Single leg deadlift Right Single leg deadlift Left

12.01.2022 Day 53 October 1st Thursday’s Workout ... weight circuit of 10 exercises 3 times through! 35 seconds on each. 10 seconds rest. Finish with 6 x 1 min sprints with 15 to 20 seconds rest in between. Chest press Single arm Bent over Row Right Single arm Bent over Row Left Bicep curls with overhead press Pushups Alternating Forward/side Raises Overhead Tricep Walking plank Single leg deadlift Right Single leg deadlift Left

12.01.2022 Day 48 & 49 September 26th & 27th Saturday & Sunday The weekend is here again! Don’t let your hard work during the week go to waste! ... Keep active! Get out in the sunshine If you missed a workout during the week choose one to do either Saturday or Sunday! Have a great weekend everyone

12.01.2022 Day 95 November 11th Wednesday’s workout Core Workout ... 10 exercises 3 times through 35 seconds on each with 10 seconds rest Low plank with knee tap High plank toe taps or jack Bicycle curls V sit ups oblique Full sit up (hold both hands above head and sitting up reach to outside of knee swapping sides each time you reach up) Side plank left side plank right Hot knees (High plank alternating touching opposite hand to knee) Walking plank Full sit up

11.01.2022 Day 44 September 22nd Tuesday’s Workout 5 pairs of exercises ... Each pair done 4 times with a core exercise (High plank with shoulder tap) at the end of each. Aim for 30 to 35 seconds on each with a 10 second rest in between. Walking lunge with overhead weight & walking pushups ( 2 step plank walk with a pushups either side) x4 High plank with shoulder tap x1 Shuttle Run & Get ups (lying on back, stand up trying to use both feet at same time and add a jump at the top) x4 High plank with shoulder tap x1 Running step & squat with overhead press x4 High Plank with shoulder tap x1 shuffle with overhead weight & jumping jacks x4 High plank with shoulder tap x1 Floor to sky jumps & in and out sprints x4 High Plank with shoulder tap x1

09.01.2022 Day 88 November 4th Wednesday’s workout Core Workout ... 10 exercises 3 times through 35 seconds on each with 10 seconds rest Low plank with knee tap High plank toe taps or jack Bicycle curls V sit hold oblique Full sit up (hold both hands above head and sitting up reach to outside of knee swapping sides each time you reach up) Side plank left side plank right Hot knees (High plank alternating touching opposite hand to knee) Walking plank Full sit up

08.01.2022 Day 51 September 29th Tuesday’s Workout Groups of 5 exercises - 35 to 40 seconds on with 10 seconds rest in between ... Complete each 5 - 3 times through then move on to next set of 5 Squat with overhead press Overhead Triceps Lying Chest press Bent over row - right arm Bent over row - left arm sprints on spot Floor to sky jumps Running step Squat jumps Reverse lunges or plyo lunge Glute raises Glute raise with pulse Lying leg lift Walking plank Hot Knees (Hold high plank alternating touch opposite hand to knee)

07.01.2022 NEW STAFFED HOURS 24/7 access to Winchelsea Health Club is officially active. Our club has updated staffed hours if you’re wanting to sign up and get your fitness journey started come in anytime during these hours and we will get your started

06.01.2022 Dear Winch Health Club Members, We are pleased to announce that the Health Club will open from Monday 16th November for limited numbers of gym and fitness class participants. Bookings are essential to attend both the gym and fitness classes.... Below are links to book tickets: Fitness Class Bookings available 4:00pm the day before your class https://www.eventbrite.com.au/e/winch-health-club-fitness-c Gym Bookings Available now to book https://www.eventbrite.com.au/e/winch-health-club-gym-booki Over the next few weeks, members will be issued a fob access key and be required to update their details onto our new gym management system, which will enable you, as the member, to manage your direct debits, membership suspensions, fitness regimes and gain access to the gym whenever you like. As COVID restrictions ease further, the gym will become a 24-hour accessible space. The new gym space is unrecognisable and our new equipment caters for the novice gym user, right through to the buffest of the buff. For enquiries, look us up on facey or email [email protected] We hope you enjoy the space created for you for years to come.

04.01.2022 Day 52 September 30th Wednesday’s workout Core Workout ... 10 exercises each exercise done twice Twice through 30 to 35 seconds on each with 10 to 15 seconds rest Low plank with knee tap High plank with punches Bicycle curls V sit ups Full sit up High plank with knee to each elbow( stay with one side at a time and do the other side for your 2nd set) side plank (left and then right) Hot knees (High plank alternating touching opposite hand to knee) Walking plank High plank to low plank

04.01.2022 The excitment's building at the Winch Health Club. Classes start back Monday and the gym opens as soon as our electrician can finish off the last of the minor works.

04.01.2022 Day 94 November 10th Tuesday’s Workout 12 exercises. Each exercise done twice. ... 2 rounds. 35 seconds work 10 seconds rest. Adjust exercises to suit if need be! Your exercises are: Shuttle Run Single leg deadlift (Right first round right leg & Left 2nd round ) Lying leg lift (lying on back with legs straight up in the air lift bum/hips) Overhead Triceps walking lunge In and out sprints Walk out pushups Jumping Jacks Plank up downs (High plank to low plank) Floor to sky jumps Bicep Curls with overhead press Bear crawls (start in a high plank position, keeping back and bum flat crawl forward bringing knee to elbow)

03.01.2022 43 21st September Monday’s Workout Another new week upon us! ... Let’s make it a good one Groups of 3 exercises. 35 seconds on each, 3 times though with a 1 minute shuttle run in between each set. (Eg. Running step, floor to sky, walk our pushups x3 and then the 1 minute shuttle run) For the shuttle run you only need 5 or 6 metres wide to run back and forth. Running step, floor to sky jumps & walk out pushups 1 minute shuttle run Squat walk (stay low in a squat and walk) Sprint punches (sprints on spot and punching) Squat kick (Squat and then kick, alternating legs) 1 minute shuttle run Walking lunge with overhead weight, squat jumps & reverse plank 1 minute shuttle run Hot Knees (hold a high plank and alternate touching opposite hand to foot) In and out sprints Spider plank ( have your arms wider than shoulders and feet wider than hips, make sure your rolling fwd on your toes so your body weight is forward and you are nice and flat on top!)

03.01.2022 Day 91 & 92 November 7th & 8th Saturday & Sunday You don’t need to make huge changes or completely overhaul your lifestyle to start seeing small changes. Just a few small changes to your lifestyle can have big results and are usually a lot more sustainable! ... So if there’s a goal your looking towards start making those small changes now! You won’t regret it! Have a great weekend everyone and stay healthy and active!

02.01.2022 Day Day 47 September 25th Friday’s Workout... Groups of 9 exercises Each group done 3 times through 35 seconds on and 10 seconds Rest Total time 40mins 20sec Or 30 Seconds on and 10 seconds rest Total time 35.50 Squat with overhead press Sprints on the spot Overhead Tricep Running step Push-up on step Plank walk over step Overhead shuffle Side plank Left Side plank Right Walking Lunge with overhead Weight High Plank to low plank Floor to sky jumps Bicep Curl with Fwd and side raise Mountain Climbers Squat hold Shuttle Run Dumbbell Row Low Plank with knee tap

02.01.2022 Day 50 September 28th Monday’s Workout 12 exercises. Each exercise done twice. ... 2 rounds. 35 seconds work 10 seconds rest. Adjust exercises to suit if need be! Your exercises are: Shuttle Run Single leg deadlift High plank with knee to elbow Tricep kick backs walking lunge In and out sprints Walk out pushups Jumping Jacks Plank up downs (High plank to low plank) Floor to sky jumps Bicep Curls with overhead press Squat thrusts (hold a high plank position and then bring your legs in and out under your chest like a bottom part of a burpee)

02.01.2022 Day 54 October 2nd Friday’s Workout 20 exercises- 2 Rounds ... 35 or 40 seconds on 10 seconds rest Your exercises are: walking Lunge with overhead weight Walking Plank Floor to sky jumps Pushups Overhead shuffle Hot Knees Step ups/Running step High planks shoulder taps Sprint ladder (Hold Hands up high and move like you are climbing a ladder whilst running on spot) Squat Jumps Burpee with jack Single leg deadlift - left Single leg deadlift - Right Russian twist with weight Bicycle curls Reverse lunges with bicep curl In and out Sprints Punching with weights Squat with overhead press Fwd / side raises