Advanced Plan: Week 9

You’re into the last 4 weeks of the plan so you need to push yourself and show what you're capable of. Expect some new movements, some challenging finishers and 4 conditioning sessions that will show you how far you've come.

Conditioning Session x1

For the next 4 weeks you're going to put two aspects of your previous conditioning sessions together, burpees and cardio.

Focus on burpees this week

Perform a 5-10 minute warm up. Set a timer and time yourself completing 100 burpees. Break it up whatever way works best for you. Maybe you'll choose to do 100 with no break, or maybe you'll break it into sets of 10 reps at a time with a few breaths and some rest between each set. In 2 weeks’ time you'll have one more crack at this and the goal will be to beat your time. Finish your session with a cool down.

Strength Workouts x3

We're adding some new movements this week so take your time getting used to them. 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)

20 Minute Main Workout

  • Step Ups for 45 seconds. Rest for 15 seconds. Repeat 6 times (3 times each leg)
  • Plank Push Up for 45 seconds. Rest for 15 seconds. Repeat 4 times
  • Mountain Climbers for 45 seconds. Rest for 15 seconds. Repeat 4 times
  • Side Plank for 30 seconds. Rest for 30 seconds. Repeat 6 times (3 times each side)

Finisher

Super Legs Circuit

  • 24 Squats
  • 24 Lunges (12 each leg)
  • 12 Jump Squats
  • 12 Jump Lunges

Rest for 60 seconds and repeat twice!

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

5 Minute Cool Down and Stretch

Step Ups

You will be stepping onto a bench around mid shin height. Start standing on the ground and step with left leg followed by right onto the bench. Lower in a controlled fashion and repeat on the opposite leg.

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.

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.

Side Plank

Rest your right side and push your hips up so that all of your weight is supported by your right forearm and foot. Push your hips and high as you can get them and hold for the allotted time.

Live Well plan devised by

Pat divilly

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