Advanced Plan: Week 12

It's your last week of the plan! Huge congratulations on your progress thus far.

Conditioning Session x1

After a warm up set a timer for 30 minutes and see how much distance you can cover in the given time. Pick the same form of cardio that you picked two weeks ago and check in with the distance you covered last time before starting. Your goal is to cover more distance in 30 minutes than you did in the same time 2 weeks ago. Finish your session with a cool down.

Strength Workouts x3

Really push yourself with your workouts this week. 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)

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)

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

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. Keep your hands a little closer than you would with a regular push up and tuck your elbows back rather than them flaring out to the sides as you lower.

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. 

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. 

Burpees

Start from standing position, bring your hands to the floor. Kick your feet back into a push up position. Lower your chest and hips to the floor and then push back to the push up position and then back to the feet. Repeat!

Live Well plan devised by

Pat divilly

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