Ladies Gym Workout

A exercises done together
B exercises done together
C exercises done together

Only moving onto B and C once A is done

Video	Sets	Reps	Weight	Comment
Doorway Chest Stretch				Chest Stretch Elbows on wall
Moderate Cardio Workout				Treadmill walking at moderate pace ~5mins to warm up
Bridge and Variations	2	12		A1
X Band Walks	2	12		A2 2 x up and back + Hip Abduction (kicking outwards to side) +Hip Extension (kicking back)
Kettlebell Goblet Squats	3	10	8kg	B1
Stiff Deadlift	3	10	4kg	B2 Keeping shoulders back - no rounding on downphase) -Practice rolling shoulders up and back every 1-2 reps
Close-Grip Seated Row	3	10	18kg	C1 -Reposition shoulders every 2-3 reps
Lat Pulldown	3	10	9-18kg	C2
Leg Press	3	10		Optional
Moderate Cardio Workout				Treadmill/rower at a moderate pace to cool down
Dumbbell Chest Press				use machine
One Leg Calf Raise				use machine and see instructions