Intermediate Plan: Week 3

This week we're going back to the work/rest ratio from week 1 with 30 seconds of work and 30 seconds of rest. 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 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're back to the 30/30 work/rest ratio but adding some progression to our movements. 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 Main Workout

  • Plank Jacks for 30 seconds. Rest for 30 seconds. Repeat 5 times 
  • Squat Hold for 30 seconds. Rest for 30 seconds. Repeat 5 times  
  • Mountain Climber for 30 seconds. Rest for 30 seconds. Repeat 3 times 
  • Leg Raises 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

Plank Jacks

Hold a high plank position with your weight rested on your toes and hands, as if you were about to perform a full push up. Hands should be directly under your shoulders and a straight line going from your heel to hip to knee to hips aren't coming up too high or dropping too low. Now begin performing a jumping jack motion with your feet kicking them out and in for the allotted time. Engage your core throughout.

Squat Hold

Sit back until your hips are as low as your knees, keep weight on heels, chest proud and eyes looking straight ahead. Hold this position for the 30 seconds. If you struggle to keep good posture and are 'folding over' at the hips unable to keep chest proud, you can do this movement sitting on a wall 'a wall sit'. Same idea. Feet should width apart a few inches out from a wall squat down and lean back so you are holding a mid squat position with your back on the wall.

Mountain Climber

From a push up position with weight rested on hands and toes begin tucking your knees toward your chest back and forth. Hands should be directly under your shoulders throughout. Take your time until you are comfortable with the movements.

Leg Raise

Lie flat on the floor with legs outstretched and hands under your lower back. Lift your legs up slowly until they are perpendicular to the floor. Hold for a second and then lower to the starting position in a controlled manner.

Live Well plan devised by

Pat divilly

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