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Advanced Plan: Week 11

Conditioning Session x1

Perform a 5-10 minute warm up before setting a timer and timing yourself completing 100 burpees. Break it up whatever way works best for you. Maybe you'll choose to do 100 with no break, or maybe you'll break it into sets of 10 reps at a time with a few breaths and some rest between each set. Keep track of how long it takes you to perform the 100 burpees. Your goal is to complete them faster than you did two weeks ago. Let us know on social media how you got on using the hashtag #LiveWell

Strength Workouts x3

You'll be doing your Strength Workouts and Finisher 3 times this week and next so let's try get a marginal improvement each of those 6 sessions. Don't forget to warm up and cool down in each session.

Warm Up

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Strength Workout

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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)

Main Workout

  • Close Grip Push Ups for 40 seconds, rest for 20 seconds
  • High Knees for 40 seconds, rest for 20 seconds
  • Split Squats (Right Leg) for 40 seconds, rest for 20 seconds
  • Burpees for 40 seconds, rest for 20 seconds
  • Split Squats (Left Leg) for 40 seconds, rest for 60 seconds. 

Repeat the above circuit 4 times


Super Legs Circuit

  • 24 Squats
  • 24 Lunges (12 each leg)
  • 12 Jump Squats
  • 12 Jump Lunges

60 seconds break and repeat twice

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

Single Leg Hip Bridge

Lying on your back with your left foot on the ground and right leg straight. Palms up facing the ceiling, push your heel into the ground to elevate your hips. Pause at the top and lower in a controlled format.

High Knees

Running on the spot, go at a pace comfortable to you. Looking forward and moving arms throughout if you have any knee or ankle issues you can march in a slow and controlled fashion rather than run. If comfortable pick up pace. Try to get your knees to hip height when running on spot.

Close Grip 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. Ensure your elbows are tucking back and not flaring out to the side and make sure your hands are a little closer together than with a regular push up.

Split Squat

Elevate your back leg by placing it on step, chair or box. Front leg is extended as if performing a lunge with back leg off the ground. Lower your back knee slowly toward the floor whilst keeping shoulders back and chest proud. Push off front leg to return to start position.

Live Well plan devised by

Pat divilly

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