Advanced Plan: Week 1

Add to favourites

Our Live Well ambassador Donncha O’Callaghan will demonstrate your workouts devised by health and wellness expert Pat Divilly.

It's week 1 so go at your own pace. The workout plan this week focuses on basic movements so it's important that you have good technique and build a solid foundation.

If you already have your own training plan you can stick with that and add in our 'finisher' at the end of your workout.

Conditioning Session x1

Complete one conditioning session this week. Pick a form of cardio that is measurable, for example cycling, running, or the rowing machine. After a warm up perform 20 minutes on the chosen cardio. Your goal is to cover as much distance as possible in 20 minutes. Write down the distance you cover as this will be important in the coming weeks as you compare your progress. After your conditioning session don’t forget to cool down.

Strength Workouts x3

Complete the below Strength workout three times this week with at least 1 day rest between each session. It takes just 40 minutes and the goal is to get a little stronger each session. Don't forget to warm up and cool down in each session.

Warm Up

Add to favourites

Strength Workout

Add to favourites

Finisher

Add to favourites

Cool Down

Add to favourites

Strength Workout Details

5 Minute Warm Up

This can be a brisk walk, run, jog, skipping or any dynamic stretches. 
An example warm up is demonstrated by Donncha above.

  • 10 Jumping Jacks
  • 10 Toe Touches Each Leg
  • 10 Side Twists Each Side

(Repeat this circuit 5 times)

20 Minute Main Workout

  • Squats for 40 seconds. Rest for 20 seconds. Repeat 5 times
  • Push Ups for 40 seconds. Rest for 20 seconds. Repeat 5 times
  • Plank Jacks for 40 seconds. Rest for 20 seconds. Repeat 5 times
  • Alternate Lunges for 40 seconds. Rest for 20 seconds. Repeat 5 times

10 Minute Finisher

Complete the following circuit as many times as possible in 10 minutes-

  • 5 Squats
  • 5 Push Ups
  • 5 Plank Jacks

5 Minute Cool Down and Stretch

  • Hamstring Stretch for 15-30 seconds. Repeat 3 times
  • Quad Stretch for 15-30 seconds. Repeat 3 times
  • Chest Stretch for 15-30 seconds. Repeat 3 times

Exercise Instructions

Squats

Feet shoulder width apart, sit back until your hips are as low as your knees in a slow and controlled fashion keeping chest proud throughout. Looking forward and keeping tall posture and heels flat on floor throughout squat up to stand back to starting position.

Push Up

Rest your weight on your hands and knees so that your hands are directly under your shoulders and you have a straight line from your knee to your shoulder. Squeeze your core to protect you lower back as you slowly lower your chest toward the floor. Exhale and push yourself back to the starting position.

Plank Jacks

Hold a high plank position with your weight rested on your toes and hands, as if you were about to perform a full push up. Hands should be directly under your shoulders and a straight line going from your heel to hip to knee to hips aren't coming up too high or dropping too low. Now begin performing a jumping jack motion with your feet kicking them out and in for the allotted time. Engage your core throughout.

Alternate Lunge

Start with feet side by side.Take a big step forward with your left leg and bend that leg so that you drop your back knee toward the floor keeping shoulders back and chest proud. Push off the front heel to return to the start position. Repeat off the opposite leg.

Live Well plan devised by

Pat divilly

My Favourite Plans

more
  • No favourites added…