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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.

If anything is too much just shout. I don’t want to push you beyond your limit, but equally a few changes now and again is good.

Cross Trainer 10 Mins
Rowing Machine 5 Mins
Dead Bugs 2 x 8 10kg)
Hip Thrusts 2 x 10 (7.5kg)
Plank 3 x 60
Flutter Kicks 2 x 45
Seated Row 3 x 12 (50kg)
Lat Pull down 2 x 12 (40kg)
Shoulder Press 2×15 (17.5kg)
Chest Press 2×12 (40kg)
Bicep Curls 2×10 (15kg)
Tricep Dips 2×15 (7kg)
simon-linklater

Coach Simon

FEEDBACK

10

ENJOYMENT

RPE

N/A

PACE

Cardio – good, Dead Bugs – okay whilst doing the exercise but I feel when doing other weights, Hip Thrusts – good, Plank – pushes me, Flutter Kicks – very good, could increase to 50 to push me, Seated Row – okay with weight, notice the difference when doing the 3 set, Lat Pulldown – feeling comfortable with the weight, Shoulder Press – the additional weight from the Dead Bugs made these tougher, Chest Press – good, Bicep Curls – harder towards the end, Tricep Dips – good.
Mark Dunn
Excellent work Mark. More Flutter kicks and heavier Lat Pulldown coming your way 😉
simon-linklater

Coach Simon