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35 Mins Legs & Core

S&C

10 Points

Squats

3 x 45s

Russian Twist

3 x 45s

Calf Raises

3 x 30s

Side Planks

2 x 30s

Splits Squats*

3 x 45s

Plank

3 x 45s

Dead Bugs

3 x 45s

Glute Bridge

3 x 45s

Wall Sits

3 x 60s

Side Lunges*

3 x 60s

Single Leg Deadlift*

3 x 60s

Bent Knee Calf Raises

3 x 60s

COACH SIMON NOTES 🍊

*single leg exercises so divide the time by half and do on both sides.

Superset (combine) two exercises together. For example. 45 seconds of squats and then straight into 45 seconds of Russian Twist. Keep going until you have completed all the sets of both exercises and then take a 60 seconds rest before moving onto the next 2 exercises and repeat the process. This should allow you to get the whole session complete in around 35 minutes.

Add weights to make the exercises more challenging.

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