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Gym Workout

Focus on good form. Keep the recoveries to 60 secs and let me know once any exercise feels comfortable.

If the gym is closed on the bank holiday you could double it up with Tuesdays efforts. That should be fine.

Cross Trainer 10 Mins
Rowing Machine 5 Mins
Dead Bugs 2 x 10 (8kg)
Hip Thrusts 2 x 10 (7.5kg)
Plank 3 x 55
Flutter Kicks 2 x 40
Seated Row 3 x 15 (45kg)
Lat Pull down 2 x 18 (35kg)
Shoulder Press 2×15 (17.5kg)
Chest Press 2×12 (40kg)
Bicep Curls 2×15 (12.5kg)
Tricep Dips 2×15 (7kg)
simon-linklater

Coach Simon

FEEDBACK

10

ENJOYMENT

RPE

N/A

PACE

Managed to get into the gym. Cardio – good, Dead Bugs & Hip Thrusts – good, Plank – the last one was harder, Flutter Kicks – good, Seated Row & Lat Pulldown – strong, Shoulder Press – 1st set very easy, had to work harder on the 2nd rep, Chest Press – had to use an alternative (Used a Smiths Machine) Bicep Curls – Both sets of the 12.5kg were being used, so I went up a weight to 15kg – 1st set managed 15, 2nd set managed 12, Tricep Dips – pushed me.
Mark Dunn
15kg for Bicep curls, bloody hell that’s impressive. Really well done though Mark for getting in the gym on the Bank Holiday. PS: I can bary lift 5kg for bicep curls 😂🤦‍♂️
simon-linklater

Coach Simon