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Intermediate Plan: Week 11

We're coming to the end of our 12 week plan now, and so push yourself hard.

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.

Strength Workouts x3

This week we're going to go back to a style we practiced last month where we set a timer for ourselves and completed as many rounds as possible in the given time. 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)

15 Minute Timer

Complete the circuit as many times as possible in a 15 minute block. Take breaks as you need.

The Circuit

  • 5 Squat Jumps
  • 10 Step Ups (5 off each leg)
  • 10 Hip Bridges (5 off each leg)
  • 5 Burpees

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

Step Ups

You will be stepping onto a bench around mid shin height. Start standing on the ground and step with left leg followed by right onto the bench. Lower in a controlled fashion and repeat on the opposite leg.

Single Hip Bridge

Start by lying on your back and putting your feet on the floor so that your knees are bent. Lift one leg off the ground keeping it straight so that you now have only one heel on the floor. With palms facing the ceiling push your heel into the ground elevating your hips. Squeeze your glutes and lower in a slow and controlled fashion.


Start from standing position, bring your hands to the floor. Kick your feet back into a push up position. Lower your chest and hips to the floor and then push back to the push up position and then back to the feet. Repeat!

Squat Jumps

Feet shoulder width apart, sit back as if you are going to do a squat and then power back up jumping off the floor. Land softly back into the squat and repeat.

Live Well plan devised by

Pat divilly

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