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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.

Important we get back into the routine of doing one of these a week. The hardest thing is always starting, one exercise, one rep at a time, they’ll soon be done.

Bicep Curls 2 x 8 (6kg)
Split Squat 2 x 5 (6kg)
Plank 2 x 45 Secs
Tricep Dips Dumbbells 2 x 5 (6kg)
Russian Twist 2 x 8 (6kg)
Bent Over Row 2 x 10 (6kg)
Hundreds 2 x 20
Squats 2 x 8 (10kg)
Dumbbell Swings 2 x 10 (6kg)
Wall Sits 2 x 45 Secs
Tib Raises 2 x 10
Single Leg Glute Bridge 2 x 10
Shoulder Press 2 x 6 (6kg)
Calf Raises 2 x 10
simon-linklater

Coach Simon

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I decided to bag these on Monday when I tend to have more time (daughter at dads) … my partner joined me again which makes it so much better! Her knee keeps swelling up if she tries to run but she’s keen to do some exercise, so this works well! I didn’t notice i had achy muscles until I did this, but I did- must have been the hills on my run yesterday! By the way, bicep curls were always reasonably easy, but now they make my elbows hurt on both sides, so I’m either skipping them or using 2kg weights… but then that’s so easy it feels pointless! Other exercises are all fine!
Anna Baker
Yeah love the idea of smashing these out first thing in the week. Gets them done, and lovely to hear you are inspiring your partner as well. I’ll take out the Bicep Curls and try and find another upper body exercise which doesn’t have the same impact on your elbows. Of all the exercises for runners, something like the Bicep Curls is least important in truth, so no worries about scrapping those. Excellent work Anna.
simon-linklater

Coach Simon