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Advanced Plan: Week 5

You are 4 weeks into the plan so it's a great time to take stock of the progress you've made so far. A lot of our confidence comes from seeing the progress we've made in the past. Maybe you completed all 16 workouts over the last 4 weeks, or maybe you missed a few. Either way, you're getting a little better every session and we're proud of you.

Conditioning Session

For the next 4 weeks find an activity that gets you working your cardio whilst having fun. It might be 5 a side football, dancing, a martial art, a hike or you might just choose to stick with the cardio you did before. Whatever it is you are going have fun and keep us up to date on social media using the hash tag #LiveWell.

Strength Workouts x3

We're into week 5 so we're going to add some new exercises. Take your time and get used to the movements before pushing yourself hard. 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

  • Single Leg Hip Bridge for 40 seconds. Rest for 20 seconds. Repeat 6 times (3 times each leg)
  • Walk Outs for 40 seconds. Rest for 20 seconds. Repeat 4 times.
  • Burpees for 40 seconds. Rest for 20 seconds. Repeat 4 times.
  • Split Squats for 40 seconds. Rest for 20 seconds. Repeat 6 rounds (dumbbells optional)


10 Minute EMOM (Every Minute On the Minute)

  • Set a countdown timer and perform 7 push ups and then rest for the remainder of the minute.
  • Once the timer hit's 9 minutes you'll perform another 7 push ups and then rest until it reaches 8 minutes.
  • You'll continue until the 10 minutes are up. At this point you'll have completed 70 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

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.

Walk Outs

Start from standing position and walk your hands out to a push up position. Perform a push up and return to the starting position. Repeat!


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!

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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