| Video | Sets | Reps | Weight | Comment |
|---|---|---|---|---|
Kettlebell Goblet Squats |
3 | 12 | 8kgs | Use bench to set squat depth - touch and go |
Seated Row’s |
3 | 10 | Lev 5 | Weights are different on various machines - lev 5 is for the machine in the cardio area - ladies gym will be approx. 21-28kgs |
Push up |
3 | 10 | Incline, use bench or squat rack |
|
Deadlift |
3 | 12 | 12kgs | Use kettlebell, straight back, pulling through hips and legs |
Step Ups |
2-3 | 8-10 | Use something to hold onto if needed for stability, weight onto front leg (relax back leg), add weight when needed by holding a dumbell on the side that's working |
|
Lat Pulldown |
2-3 | 12 | Play with machines and decide working weight here |
