Beginner Plan: Week 4

This week we will focus on ensuring consistency and simplicity of the step challenge and strength workouts. By the end of this week, you will have completed 140,000 steps on top of 12 strength workouts.

Daily Step Challenge

Be active throughout the week, aim to complete a minimum of 5,000 steps every day.

Strength Workouts x3

We’re back to 40/20 work/rest ratio and we're adding some new movements. 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)

10 Minute Main Workout

  • Alternate Lunges for 40 seconds. Rest for 20 seconds. Repeat 3 times
  • Push Ups for 40 seconds. Rest for 20 seconds. Repeat 3 times  
  • Plank for 30 seconds. Rest for 30 seconds. Repeat 3 times 
  • Side Plank 30 seconds each side. 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

Exercise Instructions

Alternate Lunge

Start with feet side by side.Take a big step forward with your left leg and bend that leg so that you drop your back knee toward the floor keeping shoulders back and chest proud. Push off the front heel to return to the start position. Repeat off the opposite leg.

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.

Plank

Resting your weight on your forearms and your toes hold the plank position with a straight line from your heel to your hip to your shoulder.

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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