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Beginner Plan: Week 7

This week, we're back to the 30/30 work/rest ratio but we’re adding some progression to our movements. This will challenge you as you'll have less rest and more work - but when it challenges you it will change you.

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 pair different exercises, going from upper body to lower body with no rest in between. 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

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.


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.


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. 

Live Well plan devised by

Pat divilly

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