Beginner Plan: Week 6

This week, to work the core and challenge ourselves we're going to add some progression to our movements. Again, don't rush yourself with the new movements, become comfortable before picking up the pace.

Daily Step Challenge

Be active throughout the week, aim to complete a minimum of 7,000 steps every day.

Strength Workouts x3

This week we're going to do a similar 10 minute circuit to last week and also a little core workout to focus on the tummy, lower back and sides. 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)

Main Workout

5/5/5 Circuit

The same as last week, set a timer for 10 minutes and complete the following circuit as many times as you can. Take short breaks as and when you need them. 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
  • Take a two minute rest, then
  • Plank for 30 seconds. Rest for 30 seconds. Repeat 5 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

Squats

Feet shoulder width apart, sit back ideally until your hips are as low as your knees. Keep a proud chest throughout and look forward pushing into your heels to return to standing. If you can't get hips as low as your knees just do your best with it and focus on small improvements each time you train.

Push Ups

With hands directly under shoulders and a straight line from shoulder to your hip, rest your knees on the ground. Lower yourself slowly until your chest is close to the ground and as push you push yourself back to the start position exhale.

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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