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Malmesbury Bowls and Social Club

Winter Fitness Regime

By Paul Lucas Malmesbury Bowls and Social Club

Friday, 15 September 2017


Malmesbury Bowls and Social Club Contributor


The sub-committee for player fitness has devised the following winter fitness programme. This has been designed to minimise costs using readily available household items.

Your fitness will be assessed on 1st April 2018 and you will be graded according to the tests that are based on the Standard Procedures Of Occupational Fitness or SPOOF for short

1. Baked Beans Bicep Curl

Find two cans of baked beans. Hold one in each hand and execute 50 bicep curls with each arm. If you cannot find cans of baked beans, cans of soups will suffice. This will help those who cannot get it up (first innuendo in nearly 100 articles) the green.

2. Laundry Bottle Lunge

All that is needed here are two laundry detergent bottles. The brand of the detergent is irrelevant. Once you have finished using the bottles' contents, after washing your smalls, either fill up with water or with sand. Water weighs 1kilogramme per litre, or 2 lbs 3 ounces per 1 and 3/4 pints in old money, and sand is heavier. Don't forget to put the tops back on.

Holding both bottles, one in each hand, perform 20 lunges with each leg. This is excellent for core strength. 

3. Sack Squats

Find a broom handle and two sacks of potatoes. Hook a sack onto each end  of the broom handle. It may be safer to put each sack of potatoes in a couple of carrier bags and sellotape the carrier bags' handles to the broom handle. Place the broom handle across your shoulders behind your neck and standing with your feet about two feet apart, perform 10 squats and rest 1 minute, and perform another 10 squats. After a few weeks, make sure to cook the potatoes as they will be in prime condition to make mash.

4. Steps Up

Run up and down your stairs 5 times each day. If you live in a bungalow, run up and down imaginary stairs.

5 Resistance Band Bungees

Find some bungees in the garage or buy some from Poundland and make your own resistance bands for exercises. Use your imagination as there are hundreds of different exercises that you can perform.

Don't forget to report on 1st April 2018.

Contact Information

John Smith

  • 01666 823643

Find Malmesbury Bowls and Social Club

The Pavilion, St John's Street, Malmesbury, Wiltshire, SN16 9BS


Additional Information

There are limited car parking spaces at the club. If possible, please park in Cross Hayes. It is a short walk from Cross Hayes, down Silver Street, to the club house.