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Beginner Plan: Week 11

We're almost at the end of our 12 week plan now, and so push yourself hard.

Daily Step Challenge

Be active throughout the week, seven days of the week, aiming to complete 9,000 steps a day minimum. To ensure you stay on track, take a look at your everyday surroundings to see how you can introduce more steps into your routine. For example, hop off the bus that one stop earlier or opt for the stairs over the elevator.

Strength Workouts x3

This week we're going to go back to a style we practiced last month where we set a timer for ourselves and completed as many rounds as possible in the given time. 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. 
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)

15 Minute Timer

Complete the circuit as many times as possible in a 15 minute block.
Take breaks as you need.

The Circuit

  • 10 Squats
  • 10 Step Ups (5 each leg)
  • 10 Hip Bridges
  • 10 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

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.

Hip Bridge

Start by lying on your back and putting your feet on the floor so that your knees are bent. With palms facing the ceiling push your heels into the ground elevating your hips. Squeeze your glutes and lower in a slow and controlled fashion.

Push Ups

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


Feet shoulder width apart, sit back until your hips are as low as your knees in a slow and controlled fashion keeping chest proud throughout. Looking forward and keep tall posture stand back to starting position.

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