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Advanced Plan: Week 2

With you being more comfortable with the exercises and movements, this week we want you to push yourself to get more repetitions in the allotted time for the 'finisher'.

Conditioning Session x1

Just like last week, stick with the cardio you picked. After a warm up perform 20 minutes on the chosen cardio. Before starting refer to the distance covered last week. Your goal is to cover more distance this week. Finish your session with a cool down, and again keep track of this week's distance.

Strength Workouts x3

The workout movements are the same as Week 1. 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)

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

Squat Jumps

Feet shoulder width apart, sit back as if you are going to do a squat and then power back up jumping off the floor. Land softly back into the squat and repeat.

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 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.

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.

Pat Divilly

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Pat divilly

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