Caitlin’s Strong lifts

Hey! so I have included all the lifts we have been through in the gym. I will send you some youtube video to remind you of techniques!

Bench press you can choose to use barbell OR dumbbells.

If the reps are x 5, but u feel you can do 10 reps with good form increase the weight by about 15%. Bulgarian split squat = dumbbells or barbell (or smith machine). Romanian deadlift stick to barbell.

Chest supported row, this is with a pad supporting your chest, if they don't have this, choose cable row instead.

Do a warm up either by fast walking or jogging to the gym, (or 5 mins treadmill/cycling/ rowing) followed by active stretching.

Try not to do too much intense exercise same day as your strength workout. Personally I don't think weight loss is the best goal, you can eat balanced protein rich diet, do strength plus some walking , and gradually your body will change composition, just be more toned. I think its better than fast weight loss diets.

Keep hydrated!

Try and eat 90-100g of protein a day.

have a banana or some carb with protein 30-60mins BEFORE a workout and protein with a carb within 30mins AFTER workout (pack this with you)

• glass of milk , yoghurt , protein bar or shake plus rice cakes.