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Intermediate Plan: Week 1

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Our Live Well ambassador Donncha O’Callaghan will demonstrate your workouts devised by health and wellness expert Pat Divilly.

It's week 1 so go at your own pace. Your only goal is to get a little more comfortable each session. The workout plan this week focuses on basic movements so it's important that you have good technique and build a solid foundation.

Daily Step Challenge

Be active throughout the week, aim to complete a minimum of 10,000 steps every day. If there are days where you don't hit 10,000 the weekends can make up for it with a hike or outing. The goal is 70,000 in the week in any case.  This can be tracked using an app on your smart phone.

Strength Workouts x3

Complete the below Strength workout three times this week with at least 1 day rest between each session. For example do Mon/Wed/Fri or Tue/Thu/Sat. It takes just 25 minutes.
 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 Details

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
  • 10 Side Twists Each Side

(Repeat this circuit 5 times)

15 Minute Main Workout

  • Squats for 30 seconds. Rest for 30 seconds. Repeat 5 times
  • Push Ups for 30 seconds. Rest for 30 seconds. Repeat 5 times
  • Crab Toe Taps for 30 seconds. Rest for 30 seconds. Repeat 3 times
  • Tuck Jumps for 30 seconds. Rest for 30 seconds. Repeat 2 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


Feet shoulder width apart, sit back until your hips are as low as your knees in a slow and controlled fashion keeping chest proud throughout. Looking forward and keeping tall posture and heels flat on floor throughout squat up to stand back to starting position.

Push Up

Rest your weight on your hands and knees so that your hands are directly under your shoulders and you have a straight line from your knee to your shoulder. Squeeze your core to protect you lower back as you slowly lower your chest toward the floor. Exhale and push yourself back to the starting position.

Crab Toe Taps

Start on the floor with your feet shoulder width apart, hips off the floor and hands behind you so that you are resting your weight on your hands and feet. Keep your neck neutral and core engaged. Lift one foot off the floor and touch with your opposite hand. Keep your hips high and pause for a second before repeating on the opposite side.

Tuck Jumps

Start standing and slightly dip your legs before jumping and tucking your knees toward your chest. Untuck and land softly on the feet before repeating.

Live Well plan devised by

Pat divilly

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