Rebecca's S&C

15 Points

Exercise Bike

15 Mins

1

Skipping

4 x 15s

1

Dumbbell Swings

3 x 15 (12kg)

1

Bent Over Row

3 x 10 (8kg)

1

Single Leg Glute Bridge

3 x 10 (6kg)

1

Reverse Lunge

3 x 10 (6kg)*

1

Bicep Curls

3 x 10 (8kg)**

1

Single Leg Calf Raises

3 x 12 (12kg)**

1

Planks

3 x 60s

1

Single Leg Bent Knee Calf Raise

3 x 15

1

Goblet Squat

3 x 12 (15kg)

1

Wall Sits

3 x 60s (6kg)

1

Flutter Kicks

3 x 40

1

Farmers Walk

3 x 60s (12kg)**

1

Side Planks

2 x 30s*

1

COACH SIMON NOTES 🍊

*Need to do the reps on both legs (double the amount)
**2 sets of dumbbells, one in each hand.

You can superset two exercises together. I’ve tried to set it up like that. So you would do 15 reps of deadlifts, straight into 10 reps of Tricep Dips, and then repeat 3 times. Helps save on recoveries and can make the session shorter. It’s not essential, but an option.

PBrunner
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