Intermediate Plan: Week 12

It's your last week of the Live Well plan! Massive well done on your progress thus far, We're sure this workout is something you had no idea you'd could complete when you started the challenge 11 weeks ago, but you've shown yourself what consistency can do. Well done! By the end of this week you'll have completed 36 workouts....and well over 840,000 steps!

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

We want you really push yourself with our '300+' workout challenge which you'll be completing 3 times this week. 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

The 300+ Challenge

Complete the following circuit 5 times for a total of 300 repetitions. Try to take a minimum amount of rest but take rest as needed. Time yourself completing the workout and compare your time in the second and third workout of the week to your first and second.

  • 10 Push Ups
  • 10 Tuck Jumps
  • 10 Step Ups (each leg)
  • 10 Burpees
  • 5 Single Hip Bridge (each leg)

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.

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.

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.

Burpees

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!

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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