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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 kept it very simply for now. Any problems let me know. You can click on the exercises to see a You Tube Tutorial. If any of the reps/weights feel too difficult then ease back and let me know. You might find some of the weights are very easy, but better to start off light. Any questions just ask but this is well rounded routine which covers all the fundamental movement patterns and key muscle groups. If you don’t like the skipping you could replace that with 5 mins on the exercise bike just to warm up.

Skipping 5 x 10s
KettleBell Swings 2 x 10 (6kg)
Farmers Walk 2 x 30s (5kg)
Russian Twist 2 x 10
Glute Bridge 2 x 10
Reverse Lunge 2 x 10
Bent Over Row 2 x 10 (3kg)
Squats 2 x 10
Plank 2 x 30s
Calf Raises 2 x 10
Chest Press 2 x 10 (3kg)
simon-linklater

Coach Simon

FEEDBACK

5

ENJOYMENT

RPE

PACE

Good first session – followed most of it, changed out the skipping to cross trainer as we don’t have a bike but have the cross fit stepper. Must invest a skipping rope 🤣 I will never be a lover of the gym but know it is an important element to accompany running. Feel this was just enough for me to manage to begin with.
Michelle Fox
Well done Michelle, glad this went ok. Yes skipping is great if you can get a rope. Even 50 secs a few times a week has shown to improve running performance. I’m a hater of S&C but post 40 it’s important. One way of looking at it, is that the S&C we do today is for our future selves in 5 years time. That helps motivate me.
simon-linklater

Coach Simon