Beginner Week 1

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Our Live Well ambassador Donncha O’Callaghan will demonstrate your workouts devised by health and wellness expert Pat Divilly.

It's week 1 so go completely at your own pace. Your only goal is to get a little more comfortable each session. The workout plan this week focuses on basic movements so it's important that you have good technique and build a solid foundation.

Daily Step Challenge

Be active throughout the week, aim to complete a minimum of 5,000 steps every day. This can be tracked using an app on your smart phone.

Strength Workouts x3

Complete the below Strength workout 3 times this week with at least 1 day rest between each session. For example do Mon/Wed/Fri or Tue/Thu/Sat. It takes just 20 minutes.
 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

Chair Squats

Feet shoulder width apart, sit with your back to a chair in a slow and controlled fashion keeping chest proud throughout. Looking forward and keep tall posture stand back to starting position.

Chair Squat 1

Push Up Hold

With hands directly under shoulders and a straight line from heel to hip to shoulder hold the push up (or high plank) position.

Push up hold 1

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 the pace. Try to get your knees up to hip height when running on spot. 

High Knees

 

Exercise Instructions

5 Minute Warm Up

This can be a brisk walk, run, jog, skipping or any dynamic stretches. 
An example warm up is demonstrated by Donncha above.

  • 10 Jumping Jacks
  • 10 Toe Touches Each Leg
  • 10 Side Twists Each Side

(Repeat this circuit 5 times)

10 Minute Main Workout

  • Chair Squats for 30 seconds. Rest for 30 seconds. Repeat 3 times
  • Push Up Hold for 30 seconds. Rest for 30 seconds. Repeat 3 times
  • High Knees for 30 seconds. Rest for 30 seconds. Repeat 3 times

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

Live Well plan devised by

Pat divilly

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