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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. 💪

Exercise Bike 10 Mins
Stair Master 12 Mins
Farmers Walk 2 x 120s (12kg)
Clam Shells 1 x 10
Side Lunges 2 x 12 (8kg)
Leg Press 3 X 8 (100kg)
Forward Lunge and Rotation 2 x 5 (4kg)
KettleBell Swings 2 x 14 (20kg)
Squats 2 x 10 (16kg)
Walking Lunges 2 x 10*
Wall Sits 2 x 25s
Calf Raises 2 x 10
Tib Raises 2 x 10
Psoas Hold 2 x 30s
simon-linklater

Coach Simon

FEEDBACK

ENJOYMENT

RPE

NA

PACE

Cardio – Good, Farmers Walk – felt these towards the end, Clam Shells & Side Lunges, Leg Press – these were tougher than normal, felt it in my Quads, Forward Lunge & Rotation – balance improving and can these whilst doing the rotation, Kettlebell Swings – make me work, Squats – okay, Walking Lunges – mobility better, Wall Sits – felt these, Calf & Tib Raises – good, Psoas Hold – (Comfortable) could increase the time
Mark Dunn
Great work Mark. I’ve tweaked the Psoas holds, although might not come into effect until the week after next. Also bumped the wall sits up by 5 seconds just to push you a little. But you’re doing great and keep the feedback coming.
simon-linklater

Coach Simon