| Bench Press | 3 x 8 (40) |
| Barbell Squat | 2 x 10 (20) |
| Bent Over Row | 2 x 10 (10) |
| KettleBell Swings | 2 x 20 (12) |
| Split Squat | 2 x 10 (10) |
| Farmers Walk | 4 x 15m (15) |
| Box Jump | 3 x 5 |
| Single Leg Calf Raises | 3 x 10 |
| Double Leg Hops | 2 x 20 |
| Russian Twist | 3 x 15 (8) |
| Plank | 2 x 60 Secs |
| Dead Bugs | 2 x 10 |
| Single Leg Glute Bridge | 2 x 10 |
| Flutter Kicks | 2 x 45s |
At your age you can probably get away with missing a bit of S&C but once a week should be the minimum aim. Either a session as above or a class.
