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There’s no need to hit the gym. You can achieve a lot at home. Keep it consistent and let me know once any exercises feel too easy.

Looking at the routine, what could we possibly change? Add some weight to the calf raises and split squats would be a positive move. Perhaps start light at 5-10kg.

Press Up 3 x 15
Sit Ups 3 x 22
Single Leg Calf Raises 3 x 8
Bicep Curls 3 x 8 (15kg)
Shoulder Press 3 x 8 (15kg)
Goblet Squat 3 x 8 (15kg)
Dumbbell Swings 3 x 8 (15kg)
Plank 45 Secs
Flutter Kicks 3 x 50
Tib Raises 3 x 10
Split Squat 3 x 10
Dumbell Row 3 x 10 (15kg)
Tricep Dips Dumbbells 3 x 10 (15kg)
Step Ups 1 x 20
Hip Thrusts 1 x 10*
Side Leg Raises 1 x 10*
Clam Shells 1 x 10*
simon-linklater

Coach Simon

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I’ll give the extra weight a go on the split squats next week and see how we go. Just noticed it’s recovery week as I have nothing Friday. That’s good news so I may take a long walk/hike instead
Paul Lambert
Great job Paul. I’ll keep it low for first. 2 x 5kg will work. Yes it is a recovery week so training load is only 850. Comes at a nice time actually given the knee has given you some jip. A long walk Friday is cool.
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Coach Simon