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Advanced Plan: Week 4

Conditioning Session x1

This week you'll be performing 25 minutes of cardio, again trying to cover as much distance as possible in the given time using the same cardio exercise as you did last week. Start with a warm up, then after referring to the distance you covered last week, perform 25 minutes of cardio and aim to beat last week’s distance. Finish the session with a cool down.

Strength Workouts x3

We've got the same workout as last week but we've added some more dreaded burpees, so as part of your finisher in the strength workout you'll have 70 burpees rather than 50. You're getting fitter all the time so it won't be a problem for you. 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

  • Renegade Row for 40 seconds. Rest for 20 seconds. Repeat 5 times
  • Jumping Lunges for 40 seconds. Rest for 20 seconds. Repeat 5 times
  • Mountain Climber for 40 seconds. Rest for 20 seconds. Repeat 5 times
  • Push Ups for 40 seconds. Rest for 20 seconds. Repeat 5 times


Complete 70 Burpees. Set a timer and aim to finish as fast as possible. Take breaks when you need them but try to minimize rest time.

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

Renegade Row

Start from the push up position and pull your left hand toward your chest. Try to keep everything else solid and hips square to the floor, so only your hand is moving. Lower in a slow and controlled motion and repeat on the opposite side. Keep your core braced throughout. You can add dumbbells to this if you want to increase difficulty.

Jumping Lunges

Start in a split squat position so one leg out to the front with leg bent and back leg extended as if you have performed a lunge. Lunge up and jump switching your legs so that the back leg comes to the front and visa versa. Drop back into lunge position 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.

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.

Live Well plan devised by

Pat divilly

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