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Full Body S&C

LOAD: 15

Should include around 4-5 leg exercises. Squats, lunges, calf raises and a hinge exercise are important. Also 2-3 core exercises and both push & pull upper body exercises.

Goblet Squat 2 x 12(6kg)
Plank 2 x 70s
RDL Kettle Bell 2 x 12 (9kg)
KettleBell Side Dips 2 x 20 (9kg)
Kettlebell Overhead press 2 x 20 (9kg)
Split Squat 2 x 10 (6kg)
Kettlebell Bent Over Row 2 x 15 (6kg)
Leg Lowers 1 x 10
Leg Raises 1 x 10
Press Up 2 x 15
Russian Twist 2 x 20
Glute Bridge 2 x 10
Shoulder Taps 2 x 20
Calf Raises 2 x 10 (6kg)
simon-linklater

Coach Simon

FEEDBACK

ENJOYMENT

RPE

NA

PACE

All OK. First time of doing the goblet squat (6kg), which I found surprisingly strenuous but managed, and the RDL (9kg) which was fine but I needed to check the video and make sure I was doing it properly. Some leg pain but manageable. One simple question I have never thought to ask, coach – is it best to go through the list of exercises and then repeat, or do one exercise and then repeat it after a little rest before going on to the next one? Usually I mix it up a bit – Russian twists followed by glute bridge feels nice, for example. Maybe it does not matter….
Sarah Marzaioli
Well done Sarah, glad the exercises felt ok. In response to the question it’s ok to do 2 exercises back to back and then repeat, but I wouldn’t go through them all once and then repeat them all again. You’d be better off having that break in between and doing the same exercise twice. What I’ve found in my own training is that I’ve started doing shorter intense workouts. So I cram all my core exercises in one 15 minute workout. And because I’m working the core all in one go it’s really had a bit impact. As opposed to spreading them out across a bigger session. It might be something you want to try at some stage. So I do 6 S&C sessions a week ranging from 10-15 mins. So in total I still only do 80 mins for the week, but in 6 separate workouts, rather than 2.
simon-linklater

Coach Simon