S&C

Exercises

Rowing Machine	10 Mins
Box Step Up	2 x 10 (3kg)
Shoulder Press	2 x 8 (10kg)
Russian Twist	2 x 10
Goblet Squat	2 x 10 (3kg)
Ab Crunch	2 x 10 (20kg?)
Calf Raises	2 x 10
Bicep Curls	2 x 10 (5kg)
Tricep Dips Dumbbells	2 x 10 (5kg)
KettleBell Swings	2 x 15 (10kg)
Split Squat	2 x 10

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COACH NOTES

You can still click on any of the exercises for a Tutorial Video. Let me know how you get on with the weights. Any problems just say, there are always alternative exercises I can recommend if you don’t get on with any.

Coach Simon

RUNNER FEEDBACK

Rowing Machine 10 Mins COMPLETED Box Step Up 2 x 10 (3kg) NO BOX AT GYM 😞 Shoulder Press 2 x 8 (10kg) COMPLETED Russian Twist 2 x 10 COMPLETED Goblet Squat 2 x 10 (3kg) COMPLETED Ab Crunch 2 x 10 (20kg?) NO MACHINE AT GYM Calf Raises 2 x 10 COMPLETED Bicep Curls 2 x 10 (5kg) COMPLETED Tricep Dips Dumbbells 2 x 10 (5kg) COMPLETED KettleBell Swings 2 x 15 (10kg) COMPLETED Split Squat 2 x 10 COMPLETED Hi Simon. I did this tonight before the run. 2 exercises were skipped as the gym doesn’t have the equipment. Are there alternatives. Also I had to use 4kg Dumbell and 8kg kettle as 5 and 10 weren’t available 😞

Caz Hall

COACH FEEDBACK

Well done Caz. Did you ask about the boxes? Either that or a step would be fine. They really should have something, it’s a crucial piece of equipment for any gym, they may have an alternative. If not I can switch that out. I’ve put in sit ups instead of the ab crunch. They may have a sit up bench you could use that would help. It should adjustable so you have your feet just above where you rest your head. Normally the staff will be very helpful and it’s worth asking.