Body Pump

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SUMMARY 📝

A really good way to get your S&C in. A full body workout with barbells will really aid your running and reduce the risk of injury.

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COACH SIMON NOTES 🍊

Adam’s S&C

15 POINTS
Step Ups 60 Secs
Russian Twist 2 x 12 (5kg)
Wall Sits 2 x 75 Secs
Split Squat 2 x 12 (10kg)
Press Up 2 x 16
Hip Abduction Isometric 2 x 10
Goblet Squat 3 x 12 (10kg)
Plank 3 x 75 Secs
Forward Lunge and Rotation 2 x 16
Single Leg Calf Raises 2 x 12 (10kg)
Single Leg Deadlift 2 x 10 (10kg)
Side Planks 2 x 40 Secs
Kettlebell Bent Over Row 2 x 13* (10kg)
Kettlebell Clean and Press 2 x 8* (10kg)

Chrissie’s Gym Workout

15 POINTS
Elliptical 10 Mins
Exercise Bike 10 Mins
Stair Master 5 Mins
KettleBell Swings 2 x 10 (12kg)
Farmers Walk 2 x 60s (9kg)
Seated Row 2 x 15 (31kg)
Russian Twist 2 x 12
Plank 2 x 40s
Ab Crunch 2 x 15 (22kg)
Glute Bridge 2 x 12
Leg Press 2 x 15 (31kg)
Calf Raises 2 x 12 (3kg)
Shoulder Press 2 x 8 (3kg)

Conal’s S&C

15 POINTS
Step Ups 1 x 70 Secs
Split Squat 3 x12(5kg)
Glute Bridge 2 x 14
Single Leg Deadlift 2 x 12(5kg)
Forward Lunge and Rotation 2 x 12(5kg)
Bent Over Row 2 x 14(5kg)
Russian Twist 2 x 12(5kg)
Squats 2 x 15
Plank 2 x 60 Secs
Bicep Curls 2 x 15(5kg)
Tricep Dips Dumbbells 2 x 15(5kg)
Wall Sits 2 x 60 Secs
Dead Bugs 2 x 15

Jamie’s Gym Leg Session

15 POINTS
Exercise Bike 10 Mins
Goblet Squat 3 x 12 (8kg)
Crab Walks 3 x 10
Single Leg Calf Raises 3 x 10 (8kg)
Split Squat 3 x 12 (8kg)
Box Jump 3 x 5
KettleBell Swings 3 x 16 (16kg)
Leg Press 3 x 12 (55kg)
Tib Raises 3 x 10
Adductor Machine 3 x 12 (50kg)

Jo’s Gym Session

15 POINTS
Elliptical 8 mins Level 10
Chest Press 2 x 10 (20)
Single Leg Press 2 x 10 (30)
Leg Press 2 x 12 (80)
Lat Pull down 2 x 12 (30)
Ab Crunch 2 x 10 (20)
KettleBell Swings 2 x 12 (12)
Split Squat 2 x 10
Cable Torso Rotation 2 x 12 (7.5)
Dead Hang 90s

Jodie’s S&C

15 POINTS
Skipping 6 x 10s
Barbell Squat 2 x 12 (10kg)
Plank 3 x 60s
Reverse Lunge & Rotation 2 x 15
Barbell Overhead Press 2 x 10 (10kg)
Calf Raises 2 x 12 (10kg)
Flutter Kicks 2 x 35s
Romanian Deadlift 2 x 10 (10kg)
Split Squat 2 x 15
Barbell Bent Over Row 2 x 10 (10kg)
Wall Sits 2 x 45s

Joe’s Wed Gym Session

15 POINTS
Seated Row 3 x 10 (40kg)
Plank 3 x 90s
Shoulder Press 3 x 10 (20kg)
KettleBell Swings 3 x 12 (18kg)
Wall Sits 3 x 120s
Lateral Step Up 3 x 12
Leg Press 3 x 11 (70kg)
Russian Twist 3 x 10
Split Squat 3 x 12
Calf Raises 3 x 10 (8kg)

Joe’s Monday Gym Session

15 POINTS
Lat Pull down 3 x 12 (35kg)
Squats 3 x 13 (50kg)
Chest Press 3 x 12 (35kg)
Hip Thrusts 3 x 12 (50kg)
DeadLift 3 x 12 (50kg)
Step Ups 3 x 10 (9kg)
Leg Curl 3 x 12 (35kg)
Ab Crunch 3 x 12 (53kg)
Bent Knee Calf Raises 3 x 12 (40kg)
Forward Lunge and Rotation 3 x 10 (8kg)

Kelly’s S&C

15 POINTS
Skipping 6 x 10s
Barbell Squat 2 x 12 (10kg)
Plank 3 x 60s
Reverse Lunge & Rotation 2 x 15
Barbell Overhead Press 2 x 10 (10kg)
Calf Raises 2 x 12 (10kg)
Flutter Kicks 2 x 35s
Romanian Deadlift 2 x 10 (10kg)
Split Squat 2 x 15
Barbell Bent Over Row 2 x 10 (10kg)
Wall Sits 2 x 45s

Kevin’s S&C

15 POINTS
Step Ups 60 Secs
Wall Sits 2 x 60 Secs
Reverse Lunge 2 x 10*
Incline Press Up 2 x 15
Glute Bridge 2 x 15
Russian Twist 2 x 15
Plank 2 x60s
Single Leg Deadlift 2 x 10
Squats 2 x 15
Calf Raises 2 x 15*
Flutter Kicks 2 x 30s
Side Planks 2 x 20s
Side Leg Raises 1 x 10*
Clam Shells 1 x 10*