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Michelle's S&C

S&C

15 Points

KettleBell Swings

3 x 9 (8kg)

1

Farmers Walk

3 x 45s (5kg)

1

Russian Twist

3 x 10

1

Reverse Lunge

3 x 10

1

Squats

3 x 12

1

Plank

3 x 40s

1

Calf Raises

3 x 10 (5kg)

1

Chest Press

3 x 8 (6kg)

1

Wall Sits

3 x 40s

1

Dead Bugs

3 x 8 (3kg)

1

Farmers Walk

3 x 45s (8kg)

1

Bent Knee Calf Raises

3 x 10

1

Dumbbell Deadlifts

3 x 10 (8kg)

1

COACH SIMON NOTES 🍊

So slightly more challenging and time consuming. To save time you can superset some exercises. What does that mean? Well rather than having 60 seconds recovery after your Kettlebell Swings, use that 60 seconds to do the Farmers Walk. And then go back to the Kettlebell Swings again. So you’d alternative 2 exercises and once, then have a short break before doing the same again. It saves as much as 15 mins that you’d otherwise just be standing around. Any issues let me know.

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