Here at Intersport Elverys, we’re always happy to hear from our customers. We know shoppers need some clarification with certain services provided by businesses, during these uncertain times. To try and help, we conducted a Q&A with our valued customers, in order to answer any queries about shopping with us during Level 5 restrictions. Take a look below and see can they help you!

Q. I’ve placed an order for Click and Collect to my local store? What happens now?

A. If you have an existing order in or on the way to our stores, a member of our team will contact you as soon as it arrives to let you know how/when to collect safely, or to get your order sent to an address of your choosing free of charge.

Q. How long does it take for a response from Customer Service?

A. Based on the store closures and changes to Click and Collect guidelines in line with government restrictions, we’re experiencing a higher than usual level of queries. A member of our Customer Service team will reply to you as soon as possible. Please contact online@elverys.ie if your query is not answered below”

Q. Are your stores still open? 

A. Our stores will remind closed for the duration of the current Level 5 restrictions in line with government advice. You can shop safely with us as always at www.elverys.ie

Q. How long does it take to get my order?

A. Standard orders should be delivered in 1-5 working days with An Post

You can check the status of your order at:

www.elverys.ie/elverys/en/ordertracking

Once dispatched for Home Delivery, you can track your order with An Post at:

www.anpost.com/Post-Parcels/Track/Search

Home Gym Items are delivered in 10-15 working days.

Q. I ordered multiple items and have not received all my order? 

A. Due to the size/weight/shape of orders, some items may need to be dispatched separately (such as orders with kettlebells, dumbbells etc…) so may arrive separately on different days. These orders would be dispatched from our Distribution Centre on the same day but may arrive separately from An Post.

Q. I’m looking to purchase a Home Gym Item, do you offer Assembly? 

A. In the interest of the health and safety of our customers and of our team members, we can’t offer Assembly in the current Level 5 restrictions. Home Gym items are available for doorstep delivery. For support with Assembly we have our Home Gym experts available to give help & advice via phone & video call.  To request a call back, just email your details to AssemblyHelp@elverys.ie.

Q. What is your current returns policy? 

A. We’re happy to extend our current returns policy so customers will have 30 days from when our stores reopen to safely return items to our stores or to our Distribution Centre. Please retain your proof of purchase.

Q. How do I return my purchase? 

A. For Online purchases, we offer free returns of standard orders via our partners in An Post. For details on how to do this, please visit www.anpost.com/Post-Parcels/Click-and-Post/Returns.

For store bought returns, these can only be returned through our store network. With our extended returns policy, we’ll be happy to look after you in any of our stores once we are back open after the current Level 5 restrictions.

Q. How long does it take to process my refund?

A. Returns are usually processed in the first few days they are received back but please allow up to 7 days for refunds to show up on your account. This depends on how long your bank or card issuer takes to process the refund on their side and it’s something we have no control over.

Q. Can I buy Intersport Elverys Gift Cards online? 

A. Yes, you can buy and use Intersport Elverys Gift Cards online. www.elverys.ie/store/elverys/en/c/GiftCards/p/GiftCards

Q. Can I use Intersport Elverys Gift Cards online? 

A. Our gift cards can be used Online and in stores, and our cards have no expiry date.

Q. Can I use One4All cards on your website? 

A. You can redeem up to €50 value on a One4All card on www.elverys.ie

Please note, One4All cards are treated as a debit/credit card, so you will not be able to use another debit/credit card for any balance. For this reason, we’d recommend only using One4All cards for purchases of €50 or less.

Q. I’ve received an incorrect item in my order?

A. In the unlikely event you receive the wrong items, please contact us straight away. The quickest way is to email online@elverys.ie or call 1850-438348 or 094-9020386.

Q. Can I use my student discount online?

A. We can’t currently offer Student Discount Online during Level 5 restrictions.

Q. I ordered a few items and I’m missing half my order. What should I do. No tracking number?

A. If one item was a Home Gym/Bulky item it would have been dispatched separately. Contact online@elverys.ie for more information on your order.

We hope this Q&A was helpful and answered some of your questions. If you feel you need to contact us directly, please send an email to online@elverys.ie. You can check out everything we have to offer HERE.

No gym? No problem! Here at Elverys, we’ve got you covered.

Working out at home can sometimes seem a little daunting or, dare we say it, uninspired.

It’s likely because we associate spending time at home with comfort, warmth, good food, Netflix and napping – all habits designed to help you relax and unwind.

That said, the gym is increasingly empty. Working from home is becoming increasingly popular, and working out from home is following suit. But where to start?

Our ultimate guide to home workouts will show you the A to Z of getting fit at home, from tips to make the most out of your environment to the best equipment for beginners and pros alike.

I want to build a home workout routine, but where do I start?

Preparation is key when it comes to working out at home.

Prioritise a space for home workouts

One of the best things about going to a gym is everything is set up for working out. You can get straight into your workout, no assembly required.

This is why it’s really important to designate a space for your home workout. Your mind will learn to associate this zone with energy and exercise, helping you get in the right mindset even if you’ve just left the couch.

If you have ample space, a shed or garage is the ideal place to host home workouts, or even set up a more permanent home gym. Alternatively, move furniture around in dining or sitting rooms, making as much space as you can.

Transform your environment into a home gym

Now that you have a workout zone, it’s time to bring the gym home. So, how can you motivate yourself to do a home workout and stick to a schedule? The same way a traditional gym does – by bringing in music and energy.

What music is best for a home workout?

Like fashion and food, it’s a personal choice. You’ll find plenty of high energy workout mixes online, from house to hip-hop. If it’s Motzart’s Requiem that gets your blood pumping, then go with that. It’s important to match the tempo of the music to the type of home workout you’re doing.

What do I need to workout at home?

Not a single thing! You can get a great home workout if you have a little space and time. Bodyweight exercises can often make the best home workout routines, effective for both losing weight and building muscle.

Start looking at your surroundings as potential workout equipment. Although we don’t recommend squatting the TV just yet, a standard chair can be used for dips, different types of push ups, step-ups and lunges, and a set of stairs is ideal for calf raises.

Of course, if you really love training and want to challenge yourself, investing in some home workout equipment is a great idea.

At home workouts for beginners: what you need

Want to commit to working out at home on the regular? Investing in a few pieces of equipment can seriously up your game, even if you’re a beginner.

1.  Yoga or exercise mat: An exercise mat can help zone off your home workout space, as well as protect floors as you go!

2. Resistance bands: One of the most minimal yet effective pieces of home workout equipment, resistance bands have a multitude of uses.

3. Kettlebells: Simple yet effective, kettlebells come in a variety of weights so you can tailor your workout to your own needs.

4. Pull up bar: Pull up bars slot neatly into your door frame to provide an effective and easy at home workout.

5. Foam roller: Foam rollers are necessary for losing tight muscles post-workout, and preventing injury.

5 essential home workout items for a pro

Ready to take things to the next level? Splash out on bigger pieces of home workout equipment to make the most of your home gym.

1. Treadmill: If you’re after a great cardio workout at home, a treadmill is the one for you. Treadmills help build stamina, strength and more, and the best part? You can do it in front of the TV.

2. Dumbbells: Armed with a set of dumbbells and a proper home workout routine, you’ll be able to build muscle and strength in no time.

3. Exercise bike: Row your way to fitness wherever you like on a high-quality rowing machine.

4. Skipping rope: Simple but effective (it’s not a favourite of professional boxers for no reason), skipping ropes can give you a very effective cardio workout at home.

5. Medicine ball: If you’re not one for working out alone, even at home, a medicine ball is a nifty piece of equipment that you can use with a workout partner.

So what is the best at home workout routine?

So you’re all set up – what now? Finding the most effective at home workout for you is based on a number of factors, like how much time you want to spend exercising and your current fitness level.

Try a few of our favourite home workouts below, and tailor them to fit your abilities if needs be.

Easy at home exercises to build core strength

The core works all day long at keeping the body upright. Too much time spent sitting or poor posture can lead to some muscles turning off completely or one side of your body becoming stronger than the other (your right, if you are right handed for example) – Balance is important here.

A strong core translates into practically every task your body performs. From walking and running, to good posture and breathing.

Plank and side plank

For the plank:

Keep your elbows under your shoulders and try to maintain a straight line from head to toe. It’s easy to drop the pelvis too low here or hike it up to high. Engage your core by consciously contracting your abdominal muscles.

For the side plank:

Lie on your side and use your forearm to support yourself while maintaining a neutral shape. Place your other hand on your hip. For a harder variation you can extend the arm above your head keeping it inline with the shoulders. Hold for 30-45 seconds, pause and repeat 2 more times. If that’s too hard, reduce the hold time and increase pauses between repetitions.

Russian twist

Sit up right with your knees bent and feet flat on the floor. Engage the core and raise your feet up so your back and thighs form a V-shape. Turn your torso from left to right using your hands to help maintain balance. You can add in weights here to make it more challenging, or even household items, like a water bottle.

The best lower body home workout exercises

These lower body exercises are great to get the blood pumping. If you’re a runner, supplementing runs with leg work can help you improve race times. See how many reps of each move you can complete in 30 to 45 second bursts, take a pause and repeat twice more.

Squats and lunges

For the squat:

Position your feet just outside your hips with toes slightly turned out. For balance keep your hands straight out or close to your chest. Squat down to parallel and rise back up. Feel free to add in weights, a great addition to help build muscle at home.

For the lunge:

Stand upright with feet hip width apart. Extend your right leg out and move to a position where each thigh is at a 90 degree angle to each shin. Keep the trailing knee off the ground, return to standing and repeat on the opposite side.

Calf Raise

In a standing position, push up on to your toes, contracting the calf muscles and slowly lower back down. Keep a natural and relaxed posture throughout the move.

The best upper body home workout routine

Experiment with slow or fast paced movements in a controlled fashion. Go for 30 to 45 second bursts, pause, then repeat twice more for each exercise. Too easy? Go for a little longer. Too difficult? Take a longer pause between sets.

Press up

The original, classic press up: a staple of workout routines in every discipline. Place your hands a little outside your shoulders, keep the core engaged. For an easier option, balance on your knees instead of feet. Lower down to the floor gently and explode back up. For variations, play around with hand positioning, such as the diamond hand shape.

Single-arm shoulder press

You can use a household item for this one such as a water bottle. Keep a neutral and relaxed upright posture. Make a 90 degree angle with your arm while holding the weight or bottle. Press upwards from the shoulder moving your arm to an almost straight position overhead. Return to the starting point and repeat. Keep a strong core to and place your free arm on your hip to support the upper body movement.

Bicep curl

Grab a comfortable weight and hold it with your palm facing forward at your side. Focusing on the bicep muscle, curl the weight upwards to the sky. Keep the elbow at your side lightly making contact with your torso. Return to the starting position and repeat.

How to craft the perfect home workout routine

To get an effective, challenging full body workout at home, pick two or three exercises from each of the core, leg and upper body sections. Mix and match as you please to find what suits you best – you’d be surprised how well the right combination of exercises can help build muscle at home.

Home workout FAQs

We have a few tips that can make working out at home a complete breeze!

Should you workout at home with a partner? 

Yes, if you can. A good workout partner can offer encouragement and really motivate you to push yourself. If you can’t have someone over, video calling can be just as fun and effective.

What’s the best time to do a home workout?

The best time to do a home workout is whatever time you have. If you used to attend a gym class, use that same time slot.

Make the schedule something you can stick to. We often start with the best of intentions, but telling yourself you’ll get up at 5.30 am to squeeze in a workout if you’re not a morning person isn’t the path to success. Be realistic when planning; a 20-minute at home workout is better than none at all.

Can you do cardio at home?

Laps of the sitting room? It’s a bit more fun than that.

You can get in a decent cardio workout at home in a limited amount of space. Check out our cardio workout at home to get started.

I don’t want to buy any equipment, what can I do?

Bodyweight exercises are the one for you!

Follow our bodyweight workout fitness professional Aishling Sheridan to get started.

I want to build muscle with an effective home workout, what do I need?

Lifting weights is one of the most effective ways to build muscle, and you can easily incorporate it into your home workout routine.

Invest in a set of dumbbells and follow our dumbbell workout. You’ll be stronger than ever in no time.

What should I wear to work out at home?

You might think exercising in your regular loungewear is fine, but to really get into the spirit of a dedicated workout at home, changing into gym wear is a must.

Arm yourself with a great sports bra, a comfortable gym t-shirt, and the perfect pair of leggings or joggers to get the most out of your performance.

What’s the best home workout without equipment for gaining muscle?

Yes, you can. When we think of growing muscle, we typically think of lifting heavy weights and really straining the body. If we don’t have the same tools available as we would in the gym, we need to be a little more precise with our workouts.

Slow down the exercise:

If you are using a low weight or resistance band, focus on reps at half or even a quarter of your usual pace. This increases the muscles time under tension greatly. You can still feel a burn with considerably less weight than you may be used to.

What’s great is that you can apply this technique with bodyweight exercises only as well. When performing a standard push up, go as slow as you can bear. You are forcing the muscles to adapt by doing this and this helps create growth.

Use gravity:

Another great technique is to focus on the downward movement or ‘negative’ portion of the exercise. We use gravity as the resistance here. With a push up, focus on the lowering movement; slowly lower your body to the floor and then explode back up. This is a new stimulus for the muscles involved.

This technique can be applied to any exercise from biceps curls to squats.

The ultimate home workout checklist

• Set up a space: this is key.
• Put on your best workout gear.
• Choose your equipment – weights, bands, a chair, whatever!
• Pump up the volume with an energising playlist.
• Invite a workout partner.
• Hydrate: water is your friend.
• Go!

Here at Elverys, we know a thing or two about fitness. Get in touch with the team if you have any further questions on working out at home – they’re happy to help.

Shop home workout equipment at Intersport Elverys HERE.

Whether you’re running, walking or working out, wearing proper footwear is essential for many reasons. Not only does correct footwear lower the risk of injuries, in winter choosing the correct shoe can help you to be safe and seen as well as help keep your feet dry and secure.

Choosing the correct shoe can be confusing as there are so many options, it gets even harder when trying to figure out which shoes are suitable for wet conditions. Whether you’re a beginner, improver or an expert there’s sure to be a suitable running shoe for you this winter!

We’re breaking down the best running shoes this winter by foot type and what type of comfort you can expect from each shoe.

 

Learn More on what foot type you are on our How To Shop Footwear Online blog

CUSHIONING EXPLAINED:

Regular Comfort + We would recommend for anyone just starting off or don’t require a large amount of cushioning.

Extra Comfort ++  Perfect for those longer runs, for those wanting an increased shock absorption.

Maximum Comfort +++ These are best suited for those who are looking for best shock absorption, with extra or maximum comfort.

Stability

Asics GT-1000 9 GTX

The Asics GT-1000 9 GTX (goretex) is the perfect running shoe for those starting their running journey or those who are looking to keep up their running this winter. The GT-1000 9 is a stability shoe which uses a firm foam known as duomax to control your foot from rolling in the way.

This shoe is reasonably cushioned and is recommended for beginners up to moderate distances (15km). Goretex is highly breathable waterproof fabric which makes the GT-1000 9 GTX an ideal running shoe for the winter.                                               

( Extra Comfort ++ )

 

Asics GT-2000

The Asics GT-2000 9 is consistently one of the most popular running shoes in the market, the latest version, the GT-2000 9 will prove no exception as Asics have improved the shoe yet again. The stability shoe offers support for those who over pronate while offering soft cushioning yet still being lightweight.

The GT-2000 9 also comes with a new and improved more durable upper featuring reflective materials on the shoe making this a great choice for the runner who needs stability and runs distances of up to 25km this winter

( Extra Comfort ++ )

ON Cloudflyer Waterproof

The ON Cloudflyer waterproof running shoe is aptly named as many describe the sensation as if they are walking on clouds when donning these shoes. The ON Cloudflyer is a high mileage stability running shoe. The shoe uses an innovative cloud cushioning system using 12 pods which help to cushion and support a runner’s feet through their stride. The extremely soft feel of the shoe doesn’t affect your momentum as it’s still a responsive ride.

This shoe is wind resistant and waterproof while also featuring reflective details for high visibility at lowlight to make this shoe ideal for winter running. This shoe is for those who are seeking maximum comfort and shock absorption in a stability shoe.

(Maximum Comfort +++ )

Neutral

Brooks Ghost 13

Brooks Ghost needs no introduction, this running shoe has received many accolades and awards over its lifetime. The latest Brooks Ghost 13 is a neutral running shoe featuring an engineered mesh upper for an excellent fit and improved durability.

The biggest change to the shoe is increased DNA Loft Foam which now extends into the midfoot resulting in a softer feel whilst maintaining the smooth transition the Ghost is known for. The Brooks Ghost 13 is available in a model which features reflective materials for increased visibility during low light hours. There is also a goretex addition of the shoe which repels water making the Brooks Ghost 13 one of the best winter running shoes.

( Extra Comfort ++ )

Hoka Rincon 2

You’ve probably noticed others wearing great looking running shoes with large foam soles and asked yourself what are those and should I get a pair. Those shoes you were admiring are HOKA, the reason they look the way they do is because they are designed to provide cushioning to soften the feel of rough or hard terrain whilst supporting the foot, all while staying light enough not to weigh down the runner. The shoes are shaped the way they are due to a feature they call the ‘Meta-Rocker’, this compliments your natural stride and helps to propel you forward.

The Hoka Rincon 2 running shoe is perfect for those who are starting out and want a running shoe that offers soft cushioning, secure sock like fit which feels supportive while being lightweight. This shoe may also suit those more advanced runners who are looking to shave seconds off their lower distance daily runs due to its extremely low weight.

( Extra Comfort ++ )

Hoka Clifton 7

The Hoka Clifton 7 running shoe is a great choice for any runner who wants maximum cushioning. This shoe uses an increased proprietary EVA midsole to give a soft feel without losing responsiveness. The Meta-Rocker ensures a smooth and stable ride.

The Hoka Clifton proves that you can have an extremely well cushioned shoe without sacrificing your stride. This shoe has maximum cushioning for those runners aiming for longer distances or simply seeking better shock absorption.

( Extra Comfort ++ )

Nike Air Zoom Pegasus 37 Shield 

The Nike Air Zoom Pegasus 37 Shield isn’t just a great looking shoe. This neutral running shoe utilizes Nike React foam and air zoom to provide cushioning that’s responsive. The Pegasus Shield is stacked with features that make this shoe a fantastic choice for running this winter. The upper is breathable and water repellent to keep you dry while also featuring reflective materials to ensure you can be seen when running in low light to keep you safe.

The Pegasus Shield uses a winter tyre outsole which gives you better grip in weather while being more durable. The Nike Air Zoom Pegasus 37 Shield is one of the best winter running shoes, particularly for the neutral runner who wants a more responsive ride to run faster and break those personal bests.

 

( Extra Comfort ++ )

Explore our range of technical footwear, apparel and equipment across your favourite brands and benefit from helpful advice online to help you on your journey.

Visit our website HERE.

 

 

Canterbury, the official kit partner to Irish Rugby, has officially launched the new Ireland Women’s Rugby Home jersey that will be worn throughout the 2020/21 season. Ciara Griffin, Dorothy Wall and Beibhinn Parsons are among the players who star in the campaign to promote the jersey, which is available in selected Intersport Elverys stores and online as well as at IrishRugby.ie and at Canterbury.com.

This is the first time that supporters can buy a replica version of the Women’s Rugby Home jersey in a non world cup year, highlighting Canterbury’s ongoing commitment to provide dedicated replica and training wear for both female players and fans, in partnership with Irish Rugby.

The campaign, ‘A New Horizon‘, embodies Canterbury’s recent pledge to level the playing field by supporting talented female rugby players and supporters. The brand is actively working to develop the women’s game through sponsorship of the IRFU initiative Canterbury ‘Give It A Try‘, which has so far seen clubs across the four provinces host sessions helping girls aged 8 to 14 learn how to play rugby in a safe and fun environment.

The new home jersey will be worn for the first time as Ireland face Italy in Energia Park on Saturday 24th October (Kick-off 6:30pm). The jersey will be worn for the 2020/21 season, as Ireland conclude the 2020 Six Nations Championship and beyond to December’s Rugby World Cup 2021 European Qualifiers and the 2021 Six Nations Championship.

Commenting on the launch of the new range, Sean Kavanagh, Global Director of Sports Marketing and Sponsorship at Canterbury of New Zealand, says:

“As a brand, we’re committed to learning and growing by listening to the talented women in our rugby community. This is a principle which has been at the front of our minds as we officially launch the Women’s Rugby Home Jersey, and one which we intend to continue during the 2020/21 season and beyond, as we move towards ‘A New Horizon’ in Irish Rugby.

“We’re also proud to be offering a complete range of kit for our dedicated players and fans and to be working closely with women at both an elite and grassroots level through initiatives such as ‘Give It A Try’.”

IRFU Commercial Director Padraig Power said:

“The players and backroom team are all very excited to get back to International rugby and to represent their country in the last two games of this crucial Six Nations campaign and they are really looking forward to wearing the new jersey. The IRFU is delighted that Canterbury has made this range of women’s kit available to supporters. We are very optimistic that this will have a really positive impact on the visibility of the women’s game.”

The jersey, which is available in pro fit replica, training and junior ranges, is designed with a fit and cut bespoke for women. Offering a bold, vibrant look, it features the classic green and striking block pattern shared by all Ireland kits for the 2020/21 season. The jersey has a Vapodri wicking finish to help keep supporters as cool, calm and collected as their on field heroes.

The new Ireland Rugby range is available from Elverys.ie now.

With all the uncertainty over matches being cancelled, new rules and restrictions on what training is or isn’t allowed, the one certainty is, you’re sure to see someone out running.

Running is one of Ireland’s most popular activities with 7% of the population putting their best foot forward. More so in the last 6 months, many people have taken up running for the first time and are just getting to grips with the sport.

At Intersport Elverys, we understand what is happening in the world of sport and running as one of them continue to grow in numbers – as more people are running, run more frequently and run for longer.

Through Intersport Elverys running ambassadors Andrew Coscoran and Sarah Quinn, we aim to bring to life the journey of the runner, to inspire and provide you with insights into the minds of local athletes on what motivates them to do what it takes to stay at the top of their game throughout winter.

ANDREW COSCORAN | IRISH TRACK ATHLETE 

A 4 Minute Miler, Andrew is certainly a spirited runner who has a National title for the Irish Indoor over 1500M Championship and will be looking to do it on the World stage at the Olympics. He chatted with us on his history with running, on how beneficial running can be for your sport and how to keep the work rate up over Winter.

Watch our chat with Andrew below;

 SARAH QUINN | IRISH HURDLER 

An Olympic hopeful and Irish International Sprint Hurdler Sarah Quinn already has some impressive victories under her belt including winning the Ireland National 60M & 100M Hurdle Championship. She chatted with us on her journey as a runner so far, advice she’d give to people starting out and the problems you might expect this Winter and how to overcome them.

Watch our chat with Sarah below;

Their stories will be showcased through engaging videos while our helpful advice online and from our in-store staff will aim to bring you informative knowledge when making decisions on technical footwear, apparel and equipment.

At Intersport Elverys we have partnered with the world’s favourite running brands – Asics, Brooks & Nike to bring you everything you need to keep you warm, dry and safe, whatever the weather. Through innovative dry wicking properties and reflective features on clothing and footwear the winter runner will be well equipped for any outdoor conditions.

Don’t let this winter get in the way of your fitness journey! Make Your Running Journey Great

 ASICS

The latest winter stability runner from Asics. The GT-2000 9 designed with extra comfort for your longer runs while also featuring reflective material to enhance safety and visibility in low light situations! Exclusively available at Intersport Elverys.

BROOKS

Brooks latest Run Visible range features a reflective version of the neutral Ghost, Glycerin and Levitate so you can be seen and safe on your runs whatever the conditions.

Explore our range of technical footwear, apparel and equipment across your favourite brands and benefit from helpful advice in-store (when they reopen) and online to help you on your journey. Visit our website HERE.

Wherever training takes you, your squad is always there to inspire and support you. When you think you’ve reached your limit, your squad is there to push you through that last rep.

And we are here for you too, to guide you and give you access to all the latest styles and innovation from the world’s best sports brands including Nike, adidas, Puma, Underarmour and more.

Looking to learn more on HIIT and find a workout for you? We asked PT and footballer Aishling Sheridan to share her knowledge on HIIT(High Intensity Interval Training) and come up with a workout to help with your training. This is a great workout that anyone can do at home or wherever you have space but is also designed to help with speed and power. Read below to see what Aishling has put together.

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HIIT (High intensity interval training) is a style of training which involves intense bursts of exercises(10-60 seconds) and quick recovery which can be completed in a short space of time . HIIT has many benefits including improving cardiovascular fitness, decreasing your heart rate , burning a lot of calories in a short space of time and doesn’t require a lot of equipment. It’s a great way to work up a sweat and not spend too much time working out.

With HIIT it’s important you have the correct footwear as there can be a lot of jumping and vast amount of movements (forward, backward, lateral as well as up and down).  Cushioning on your feet will be extremely important while also adding stability and breathable material (it can get sweaty) . My choice of footwear would have to be the Nike Air Zoom SuperRep runners . These runners are designed for circuit training, HIIT, short runs and other fast-paced exercise so it really hits the nail on the head . It has a wide base with cushioning around the forefoot and also a supportive heel to keep you moving and lifting comfortably.

Below is a HIIT workout for you to try especially if you play sport. For me having a lot of training I sometimes like to look for something quick but meaningful for my training. With football I’m always aiming to improve so I ensure my training outside football reflects this.

I’ve included plyometric & sport specific movements in this workout for anyone who wants to increase their speed and power.
Plyometrics is a type of training which uses speed and force to build muscle power and really should be included in every sport program. It essentially targets those muscles to hit maximum force in a short intervals of time.

This workout will be very beneficial, especially for those who feel unmotivated in the evenings or just want to get something done quick.

 

The HIIT Workout

30 seconds ON 10 seconds OFF x 5 rounds

Do each exercise 5 times with 30 seconds work and 10 seconds break in between – That’s 1 round.

After each round; Take 60 seconds – 2 minutes rest between 

1. Plyo Push up
2. Sit up with twist
3. Broad jump with monster walk back
4. Step up knee drive
5. Bear crawls
6. Dead bug
7. Squat jumps

Please make sure you get a good warm up and stretch before hand.

1. Plyo Push up

Push ups are a great exercise for targeting upper body strength and power . Adding in a plyometric movement to it activates the fast twitch muscle fibres, recruits more muscle fibres and improves our overall strength and power.

2. Sit up with twist

Sits ups are a brilliant exercise to improve overall core strength and mainly our rectus abdominis . By adding in the rotation at the top, it adds additional oblique work which will help support your core and lower back.

 

3. Broad jump with monster walk back

Broad jumps are another plyometric exercise which are brilliant for building leg strength and explosive power. With every leap you can create maximal force which will benefit your sprinting and jumping performance

 

4. Step up knee drive

This is a lower body exercise which targets all main muscle groups in your lower half . By driving the knee upwards this works on hip extension. This exercise is brilliant for improving your mobility and stability (balancing on one leg) which also can be made harder by adding weight in.

 

5. Bear crawls

This is a total body movement which improves strength , co ordination, stability and overall trunk development. It engages nearly every muscle group in the body making it a brilliant compound exercise which doesn’t require weight .

 

6. Dead bug

This is probably one of my favourite core exercises . It improves contralateral Limb engagement (moving opposing limbs in tandem) but also strengthens your core and keeps your lower back protected.

7. Squat jumps

This is another great plyometric exercise which improves your explosive power and agility. This will allow you to move faster and quicker especially for anyone who plays sport . It works your lower body muscles and core and does not require any special equipment.

 

You can check out more incredible workouts from Ashling Sheridan on her page as_athletic_therapy.