Training Plans & Runs | Gym Workout

You must have stronger legs than me as some of these would break me. Squats with 14kg? I’m doing 6kg right now 😂

Exercise Bike	10 Mins
Stair Master	10 Mins
Farmers Walk	2 x 80s (16kg)
Clam Shells	1 x 10
Side Lunges	2 x 10 (8kg)
Leg Press	3 X 8 (100kg)
Quadruped Hip Extension	1 x 10
Forward Lunge and Rotation	2 x 5 (3kg)
KettleBell Swings	2 x 12 (20kg)
Squats	2 x 12 (14kg)
Split Squat	2 x 8

Coach Simon

FEEDBACK

10 ENJOYMENT

6.8 RPE

N/A

PACE

Cardio – good, Farmer’s Walk – good, feeling the weight in my triceps, Clam Shells – easy, Side Lunges – good, Leg Press – strong, Quadruped Hip Extension – good, Forward Lunge – okay, Kettlebell Swings – good, Squats – good, Split Squats – a bit wobbly but finished exercise. The heat in the gym, made this workout tough.

Mark Dunn

Great work Mark. It was warm. I’ll be tweaking a couple of exercises each week to ensure the strength work stays progressive. So if anything I change does feel too hard, let me know. There will obviously come a time where you reach the limit for reps/weights of certain exercises, so once you feel that has happened we can keep it consistent.