Beginner Plan: Week 5

You are 4 weeks into the plan so it's a great time to take stock of the progress you've made so far. A lot of our confidence comes from seeing the progress we've made in the past, so be proud of your 140,000 steps and 12 workouts in the last 4 weeks. For the next four weeks, lets focus on building upon that.

Daily Step Challenge

We are increasing your daily count to 7,000 to ensure an active lifestyle. To increase the 2,000 steps 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. 7,000 will be the steps goal each day for the next 4 weeks.

Strength Workouts x3

The goal is to get a little stronger each session. The plan will challenge you by changing the work/rest ratios and adding some different movements and styles. 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

5/5/5 Circuit

This week, set a timer for 10 minutes and complete the following circuit as many times as you can in 10 minutes. Take short breaks as and when you need them. Your goal is to complete as many circuits as you can with good form in the 10 minutes. Write down the number of circuits completed so you can compare your efforts the second and third time this week when you complete the workout.

  • Chair Squats 5 Repetitions
  • Alternate Lunges 5 Repetitions of each leg
  • Push Ups 5 repetitions

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 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.

Alternate Lunge

Startwith 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.

Live Well plan devised by

Pat divilly

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