| Skipping | 120s |
| Bicep Curls | 2 x 10 (3kg) |
| Plank | 2 x 60s |
| Glute Bridge | 2 x 10 |
| Tricep Dips Dumbbells | 2 x 10 (3kg) |
| Dead Bugs | 2 x 10 |
| Goblet Squat | 2 x 10 (3kg) |
| Bent Over Row | 2 x 10 (3kg) |
| Russian Twist | 2 x 10 |
| Split Squat | 2 x 5 |
| Shoulder Press | 2 x 5 (3kg) |
| Single Leg Calf Raises | 2 x 10 |
| Single Leg Deadlift | 2 x 5 |
Most of the team do 2 x S&C per week so if you can fit this in with the PT you will continue to make gains.
