Beginner Week 1

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.

Strength Workout

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.

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

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. 

Exercise Instructions

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)

• 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

• 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