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Advanced Plan: Week 7

Conditioning Session x1

Stick with the form of cardio activity you chose 2 weeks ago and keep it up for the next 2 weeks. 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

Our finisher this week will be a 10 minute run. If you can't run, jog; if you can't jog, walk. You are only competing with yourself, just look to cover as much distance as possible. Keep track of your distance covered. We'll be doing this 3 times a week this week and next week so let's aim to achieve 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)

20 Minute Main Workout

  • Single Leg Hip Bridge for 40 seconds. Rest for 20 seconds. Repeat 6 times (3 times each leg)
  • Close Grip Push Ups for 40 seconds. Rest for 20 seconds. Repeat 4 times.
  • High Knees for 40 seconds. Rest for 20 seconds. Repeat 4 times.
  • Split Squats for 40 seconds. Rest for 20 seconds. Repeat 6 times. (dumbbells optional)


10 Minute Run/Jog or Walk

Try to use an app to track your distance covered. You'll simply be going for 10 minutes, looking to cover as much distance as possible. You'll be doing it 5 more times in the next 2 weeks so we want to have a score to beat each 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

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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