Heidi Grogan

Women;s gym workout

All weights, sets and reps here are a guide, feel free to adjust as needed

Video	Sets	Reps	Weight	Comment
Kettlebell Goblet Squats	2-3	10-12	10kgs
Lat Pulldown	2-3	10-12	30kgs
Push up	2-3	8-10	BW	Body weight = BW Incline on bench or bar Can substitute for seated chest press
Kettlebell Swings	2-3	15-20	10kgs
Seated Row’s	2-3	10-12	18kgs
Kneeling Curl To Press	2-3	8-10	6kgs	Standing or kneeling Use 2x 6kg DBs
Plank	3			3x 20s-1min depending on tolerance Many core ex's not in system but the other two were heel touches and a crunch - will find easily on google if needed