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Gym Workout

LOAD: 15

See exercises below, or if following your own routine, try and have a nice blend of core, legs and upper body work. Keep it simple and consistent for the best results. 💪

Moved to Tuesday for obvious reasons

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 50
Seated Row 3 x 12 (50kg)
Lat Pull down 2 x 15 (40kg)
Shoulder Press 2×12 (20kg)
Chest Press 2×12 (40kg)
Bicep Curls 2×10 (15kg)
Tricep Dips 2×15 (7kg)
Leg Press 3 X 8 (100kg)
simon-linklater

Coach Simon

FEEDBACK

ENJOYMENT

RPE

NA

PACE

Cardio – good, Dead Bugs, Hip Thrusts, Plank & Flutter Kicks – good, as the Seated Row & Lat Pulldown were being used, I used an alternative machine which as Rower & Lat Pulldown combined – Rower I used 49kg (Harder than the normal machine) Lat Pulldown used 51kg – felt good, Shoulder & Chest Press – 1st set good, 2nd one was tougher, Bicep Curls – the weight is challenging but completed reps, Tricep Dips – okay. Leg Press – strong.
Mark Dunn
Fantastic work Mark and this is a tough session. Hopefully you can feel that improved strength now, not just in your running but in general. Keep smashing these sessions out the park.
simon-linklater

Coach Simon