S&C

Exercises

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TIMER

COACH NOTES

I think my only comment here about switching to Apple fitness for a month is to try and ensure the workout isn’t easier than what you have been doing. But other than that, keep smashing these sessions out. Whilst we haven’t hit the goals yet, you’ve only had that 1 short layoff which is testament to your strength. Some runners are always injured.

Coach Simon

RUNNER FEEDBACK

Thank you for your comment. I am making sure that I am not scaling back. The moves on apple fitness are good and basic, so easy to upscale the weight. For example this morning total body full body 3 moves/3 times/3 rounds First block Bent over rows Chest press Push press 2nd block Curtsey lunges (ouch!) Lateral lunges Sumo squat 3rd block was combo, so Glute bridge with chest press Hinge with lateral fly (mine was more of a wide row!) Lateral lunge with bicep curl I really enjoy it; 30 mins and work hard. I could’ve used heavier weights, so I will up next time. Used 2 x 5kg dumbbells mostly; esp upper body and 12kg kettlebell for the squats.

Sue Wilkinson

COACH FEEDBACK

Sounds like a really good workout. 12kg for the squats is decent. Don’t tell anyone but I’ve only just restarted my S&C in this plan (6 weeks in to be fair) but still on body weight squats. This time next year I’ll be squatting with 12kg (I hope). Great work Sue.