Advanced Plan: Week 10

Conditioning Session x1

Your conditioning workout this week comes back to our cardio for time covering as much distance as possible. You've got just three more of these sessions left on the 12 week plan so let's really try to push it. After a warm up set a timer for 30 minutes and see how much distance you can cover in the given time. You might pick swimming, cycling, running or rowing. Whatever you choose, push yourself hard for the 30 minutes and write down the distance you cover. In 2 weeks time you'll have the chance to beat that score! Finish your session with a cool down.

Strength Workouts x3

We've got the same strength workout this week but with a different finisher. Keep up the momentum! Don't forget to warm up and cool down in each session.

Warm Up

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Strength Workout

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Finisher

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Cool Down

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Strength Workout

5 Minute Warm Up

This can be a brisk walk, run, jog, skipping or any dynamic stretches.

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

(Repeat this circuit 5 times)

20 Minute Main Workout

  • Step Ups for 45 seconds. Rest for 15 seconds. Repeat 6 times (3 times each leg)
  • Plank Push Up for 45 seconds. Rest for 15 seconds. Repeat 4 times
  • Mountain Climbers for 45 seconds. Rest for 15 seconds. Repeat 4 times
  • Side Plank for 30 seconds. Rest for 30 seconds. Repeat 6 times (3 times each side)

Core Finisher

  • Perform 12 plank jacks, 12 leg raises and 12 plank push ups. 
  • Perform 10 plank jacks, 10 leg raises and 10 plank push ups.
  • Perform 8 plank jacks, 8 leg raises and 8 plank push ups. 
  • Perform 6 plank jacks, 6 leg raises and 6 plank push ups. 
  • Perform 4 plank jacks, 4 leg raises and 4 plank push ups. 
  • Perform 2 plank jacks, 2 leg raises and 2 plank push ups.

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

Step Ups

You will be stepping onto a bench around mid shin height. Start standing on the ground and step with left leg followed by right onto the bench. Lower in a controlled fashion and repeat on the opposite leg.

Plank Push Up

Begin in a plank position resting your weight on your forearms and toes. Now walk up onto your hands by bringing your left hand to where your left elbow is an right hand to where right elbow is. Return to the forearms and repeat.

Mountain Climber

From a push up position with weight rested on hands and toes begin tucking your knees toward your chest back and forth. Hands should be directly under your shoulders throughout. Take your time until you are comfortable with the movements.

Side Plank

Rest your right side and push your hips up so that all of your weight is supported by your right forearm and foot. Push your hips and high as you can get them and hold for the allotted time.

Live Well plan devised by

Pat divilly

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