Beginner Plan: Week 2

With you being more comfortable with the exercises and movements, this week we want you to workout for a longer period with shorter rest periods. This will force your body to recover quicker which is a great sign of increased fitness.

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

The workout movements are the same as Week 1, except for the work/rest ratio changing to 40 seconds on with 20 seconds rest for each movement. You will also do a few extra sets making the workout slightly longer. 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 Main Workout

  • Chair Squats for 40 seconds. Rest for 20 seconds. Repeat 4 times
  • Push Up Hold for 40 seconds. Rest for 20 seconds. Repeat 4 times
  • High Knees for 40 seconds. Rest for 20 seconds. Repeat 4 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

Exercise Instructions

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.

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.

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.

Live Well plan devised by

Pat divilly

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