Training Plans & Runs | Gym Workout

Is Friday still your day off? I’ve put a longer session and a run in there with that in mind.

Exercise Bike	30 Mins
Cross Trainer	15 Mins
Squat Jumps	3 x 10
Seated Hip Abductor	3 x 10 (??)
Seated Hip Adductor	3 x 10 (??)
Single Leg Deadlift/Overhead Press	3 x 10 (8kg)
Leg Press	3 x 10 (80kg)
Plank	3 x 60s
Calf Raises	3 x 10 (8kg)
Dead Bugs	3 x 10 (8kg)
Split Squat	3 x 10 (8kg)
Russian Twist	3 x 10 (8kg)

Coach Simon

FEEDBACK

7 ENJOYMENT

7 RPE

PACE

Missed out the cross trainer as I wanted to fit in the strides otherwise found this a good mix today. Also definitely less balance than I had when I was doing those before, so definitely stuff to work on! 61kg on abduction – way down than previous 97kg on adduction – reckon could have gone slightly higher but didn’t want to push it!

Kelly DeRosa

Well done Kelly. This is a really good workout. As I say, those getting the best results on the team are the ones with simple consistent routines, week in week out. I think all the social media bullshit we see, it makes it feel like we need to be doing more or different exercise all the time. What we need is what’s right for us. We are have full time jobs, you have your kids to look after as well. Twice a week in the gym with a solid routine, well executed over a 3-6 month period is going to deliver you some excellent results. It’s cliche, but trust the process.