Activities & Resources

We have consulted and worked with national sporting bodies, qualified instructors and a host of elite level sporting ambassadors to ensure you are provided with the best help and support to start your new exercise habit. Below are the details of all activities and goals to get you started along with video instructions and advice from some of Ireland’s leading sportswomen.

 

*The Lidl Moves programme provides physical activity suggestions and related advice and resources based on consultation with sporting bodies, qualified instructors and elite athletes but participants undertaking any of the suggestions do so at their own risk. Lidl Ireland will not be held liable for any injury or losses caused due to participation in the Lidl Moves programme or any related activity.

20x20 walking excercise
20x20 Jogging
20x20 Cycling
20x20 Yoga
20x20 Home Workout
20x20 Dancing

Activity Planner & Diary

Lidl Moves Planner and Diary

Forming a new habit takes a concerted effort and commitment to changing your lifestyle that is very difficult without some sort of accountability. You are only responsible for yourself and this planner and diary is a simple tool to help you maintain your efforts over the course of the 20 days ahead and beyond. Making a plan and keeping track of your progress and feelings after exercise will help you reflect on how the process is going and what you need to do to progress as your physiology improves. 

Download our handy planner and diary to keep track of your Lidl Moves progress.

Download Planner
Lidl Moves Planner and Diary

Warm up / Warm Down

Warm ups and warm downs are a crucial part of any exercise programme but even more so when your body may not be used to the demands of regular exercise. We don’t want you to pull a muscle or suffer any other avoidable injuries while creating your new habit so here are a couple of videos from Lidl ambassador and Olympian, Ciara Mageean to help you prepare to exercise and to make sure you recover properly afterwards. Remember to listen to your body – don’t overdo it in the first week and burn yourself out as the habit won’t last unless you look after your body.

Warm Up Video
warm up / down
Warm Down Video

Walking

Advice

  • Make sure you are wearing comfortable shoes that fit properly and provide good support for your feet – this is crucial to make sure you don’t associate walking with unnecessary foot pain
  • Use your walks as a chance to explore your local area in more detail, changing your routes and taking notice of everyone and everything you encounter on your way around
  • Always remember to be safe and be seen – i.e. wear high visibility clothing if walking on darkly lit roads
Beach Walking Sarah Rowe

Beginner

To begin your journey, get yourself out in the fresh air and aim for 20 minutes walking at least 3 times per week to get into the habit – it’s important to make this time for yourself as regularly as you can and you will be glad you did. You can increase the length of time and frequency of your walks as you get used to the routine.

Intermediate

You like the fresh air but getting out consistently can be difficult so setting a target each week will help you build your habit. 10kms every week is a realistic goal to start with but you can increase that depending on your situation and progression. 

Jogging

Advice

  • Find the most enjoyable or scenic route(s) in your local area that will help you enjoy jogging and take your mind off the task at hand
  • You don’t have to go alone – bringing along a friend, family member or even your dog can help you to get going and you will have someone to enjoy your jog with
  • Whether jogging alone or with others, creating a playlist of your favourite tracks can help you with rhythm, motivation, and enjoyment as you jog – beware that you may not hear approaching traffic so be extra vigilant when listening to music
Beach Jogging Sarah Rowe

Beginner

To start your new habit, get those legs moving and aim for 20 minutes jogging at least 3 times per week at whatever pace feels comfortable – it’s important to make this time for yourself so you can get into the habit of doing it on a regular basis. You can increase the length of time, pace and frequency of your jogs as you get used to the routine. 

Intermediate

You like getting out to exercise in the fresh air but maintaining a consistent routine can be very difficult so we suggest setting a target for each week to help. 10kms per week is a realistic goal to start with but you can increase that figure depending on your situation and progression.

Beach Jogging Sarah Rowe

Cycling

Cycling Video

Advice

  • Every cyclist should start a cycle by performing four checks – helmet, clothes, bike and conditions. Done in less than a minute, each one adds to safety on the road.
  • Belgium based, Irish competitive cyclist Imogen Cotter has created a video to help you get your bike prepared for use both for safety and to ensure it is set up to get your body in the optimum position – make sure to take a look before you get started
  • Wear clothes that allow flexibility, particularly from your legs through your hips – you don’t need to look like a professional but letting your lower body breath in particular will help
Follow Imogen

Beginner

To get started with your new routine, we suggest you get yourself on two wheels and aim for 20 minutes cycling at least 3 times per week at whatever pace feels comfortable – it’s important to make this time for yourself and enjoy each ride as much as you can. You can increase the length of time, pace and frequency of your cycles as you get used to the routine. 

Intermediate

Finding the time to get out on your bike can be difficult so we suggest setting a target for each week to help build your habit. 35kms every week (average of 5km per day) is a realistic goal to start with but you can increase/decrease that depending on your situation and progression.

YOGA

Open your body and mind. Yoga instructor and 20x20 Campaign Director, Sharon O’Connor is here to take you through both our beginner and intermediate yoga classes. Clearing this 20 minutes or so in your schedule is a real gift and you will certainly feel the positivity flowing afterwards.

 

Check in at the start of week 2 and 3 of Lidl Moves to see updated classes for both levels.

 

What you need – (i) Yoga mat (essential); (ii) 2 x cushions and a blanket (optional); (iii) Yoga block or stack of books about 8 inches high (optional)

 

Advice

  • Make sure there are no distractions as you need to fully focus on the practice – this can be hard if you are at home but you can ask the people you live with to give you the time needed to complete the class
  • The props are there to help you through the practice and make it more comfortable so don’t be afraid to use them
  • Connect with your mind as well as your body to get the most from your practice – the mindfulness element of yoga is as important as the physical exercise 
Yoga Beginner Week 3

Beginner

To start your yoga journey, try Sharon’s beginner yoga class and aim to complete the practice at least 3 times per week to get into the habit.

The week 3 video is now on site. To see the week 1 & 2 videos, head over to our YouTube channel.

Follow Sharon
Yoga Beginner Week 3
Yoga Intermediate Week 3

Intermediate

Given you are already relatively active, we suggest you try Sharon’s intermediate yoga class and aim to complete the practice at least 3 times per week to continue your progress.

The week 3 video is now on site. To see the week 1 & 2 videos, head over to our YouTube channel.

Follow Sharon

Home Workout

There’s no place like home… to workout! Certified athletic therapist and trainer, Cavan LGFA star and Lidl ambassador, Aishling Sheridan has created a beginner and intermediate home workout for you try out. The workouts start at (approximately) 20 minutes long in week 1 and build up to 40 minutes by week 3 - it's important to make this time for yourself as many days a week as possible, you will be glad you did.

 

Check in at the start of week 2 and 3 of Lidl Moves to see updated workouts for both levels.

 

What you need; (i) water bottle; (ii) exercise mat (optional)

 

Advice

  • Work as hard as you can during each exercise set and use your breaks to get water on board and get your breathing under control
  • Minimise the distractions around you so you can focus your energy on the workout
  • Use an exercise mat if you have one to help minimise the impact of the workout on your joints
Home Workout Beginner Week 3

Beginner

Follow Aishling’s beginner home workout circuit to get you started on your journey and grow accustomed to the effort required.

The week 3 video is now on site. To see the week 1 & 2 videos, head over to our YouTube channel.

FOLLOW AISHLING
Home Workout Beginner Week 3
Home Workout Intermediate Week 3

Intermediate

Aishling’s intermediate home workout circuit has a bit more intensity than the beginner class to really get the blood pumping.

The week 3 video is now on site. To see the week 1 & 2 videos, head over to our YouTube channel.

FOLLOW AISHLING

Dancing

Dance like no one’s watching (because they aren’t). Dancing is an extremely enjoyable way to exercise and our beginner dance class will be a great place to start building your habit. Founder and instructor at Bondareg, Dearbhla Mitchell, has put together both a beginner and intermediate level dance routine to take you through from the comfort of your own home. The routines are only (approximately) 20 minutes long and leave you with a smile on your face and a spring in your step. 

 

Check in at the start week 2 and 3 of Lidl Moves to see updated routines for both levels.

 

What you need; (i) Room to move around; (ii) water bottle

 

Advice

  • Give yourself plenty of room to move around in
  • If you are finding it hard to put the steps of the routine together, spend time going back over the video and practicing the moves before putting them all together at the end
  • Have fun and don’t take yourself too seriously – dancing is about putting a smile on your face
Dance Beginner Week 3

Beginner

Shake the cobwebs off as Dearbhla introduces you to her beginner dance routine. Repeat the routine a few times over the week to master each step. 

The week 3 video is now on site. To see the week 1 & 2 videos, head over to our YouTube channel.

FOLLOW DEARBHLA
Dance Beginner Week 3
Dance Intermediate Week 3

Intermediate

Really get your body moving in time with the music as Dearbhla adds more complicated steps into the routines.

The week 3 video is now on site. To see the week 1 & 2 videos, head over to our YouTube channel.

FOLLOW DEARBHLA

Don't forget to subscribe to Lidl Ireland on YouTube and get notifications when new videos are added to the Lidl Moves for 20x20 playlist.

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