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Home S&C

There’s no need to hit the gym. You can achieve a lot at home. Keep it consistent and let me know once any exercises feel too easy.

I’ve put this on Friday as well as the run to give you a full day rest before the big session Sunday. But you can always move things around if it fits your schedule better.

Squats 2 x 20
Plank 2 x 70s
KettleBell Swings 2 x 20 (9kg)
KettleBell Side Dips 2 x 20 (9kg)
Kettlebell Overhead press 2 x 20 (9kg)
Split Squat 2 x 10 (6kg)
Kettlebell Bent Over Row 2 x 15 (6kg)
Leg Lowers 1 x 10
Leg Raises 1 x 10
Press Up 2 x 15
Russian Twist 2 x 20
Glute Bridge 2 x 10
Shoulder Taps 2 x 20
Calf Raises 2 x 10 (6kg)
simon-linklater

Coach Simon

FEEDBACK

8

ENJOYMENT

8

RPE

PACE

All done and all fine thanks coach. No niggles. Only prob was doing bent over rows following on from shoulder taps. For the taps I was counting 1, 1, 2, 2 as I touched each shoulder then I kept the same pattern of counting for the rows, thus ending up doing a few too many!
Sarah Marzaioli
Oops, but a few extra reps will never do you any harm (I hope), you would have noticed had it became too challenging. Well done Sarah.
simon-linklater

Coach Simon