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Gym Workout

Focus on good form. Keep the recoveries to 60 secs and let me know once any exercise feels comfortable.

Guessing the gym is shut Monday, so Tuesday it is. A few tweaks to the reps to keep things a tad progressive.

Cross Trainer 10 Mins
Skipping 5 x 15s
KettleBell Swings 3 x 12 (12kg)
Farmers Walk 3 x 60s (14kg)
Reverse Lunge & Rotation 3 x 10 (8kg)
Lat Pull down 3 x 10 (40kg)
Plank 3 x 60s
Flutter Kicks 3 x 60s
Cable Torso Rotation 3 x 10 (25kg)
Hip Thrusts 3 x 12 (30kg)
Calf Raises 3 x 10 (8kg)
Goblet Squat 3 x 10 (8kg)
simon-linklater

Coach Simon

FEEDBACK

8

ENJOYMENT

7

RPE

PACE

This was a really good mix, just a bit longer than I would normally have time for on a Monday. Took me about an hour and a half. Most I would have time for usually is an hour. Can we take a couple of the things out? Maybe the mat work as I can do those at home.
Kelly DeRosa
I’ve taken a few of the floor exercises out. Hopefully if you are strict on recovery 45-60 secs it’s achievable in an hour. You could also superset a couple of the exercise like the calf raises and squats where you are using the same weights. I know some of these exercises can be done at home but ultimately from what I’ve learned too much of the equipment in the gym these days targets specific muscles, and a simply exercise like a squat is a plank is far more effective. Great job though Kelly and an excellent start to the week. If we need to make a few more tweaks here I’m happy to do that, but honestly consistency week in week out from a solid routine is definitely yielding the best results.
simon-linklater

Coach Simon

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