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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.

Let me know how you get on with the split squats. To be honest you probably won’t even notice the weight.

Press Up 3 x 15
Sit Ups 3 x 22
Single Leg Calf Raises 3 x 8
Bicep Curls 3 x 8 (15kg)
Shoulder Press 3 x 8 (15kg)
Goblet Squat 3 x 8 (15kg)
Dumbbell Swings 3 x 8 (15kg)
Plank 45 Secs
Flutter Kicks 3 x 50
Tib Raises 3 x 10
Split Squat 3 x 10 (5kg)
Dumbell Row 3 x 10 (15kg)
Tricep Dips Dumbbells 3 x 10 (15kg)
Step Ups 1 x 20
Hip Thrusts 1 x 10*
Side Leg Raises 1 x 10*
Clam Shells 1 x 10*
simon-linklater

Coach Simon

FEEDBACK

5

ENJOYMENT

6

RPE

PACE

I used 2 x 2.5kg plates for the split squats so only 5kg total. They were ok but will take a bit of getting used to as I normally put my hands on my hips when doing these. Legs are feeling pretty tired after yesterday, I did put an 8ish mile walk in after the long run so that would be why.
Paul Lambert
That’s cool. Smart to start off light and then slowly add to it. Yeah that’s a lot of steps as well. But well done for getting these done.
simon-linklater

Coach Simon