Intermediate Plan: Week 4

This week we will focus on ensuring consistency and simplicity of the step challenge and strength workouts. By the end of this week, you will have completed 280,000 steps on top of 12 strength workouts.

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 40/20 work/rest ratio and we’re adding some new 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

  • Alternate Lunges  for 40 seconds. Rest for 20 seconds. Repeat 5 times
  • Push Ups for 40 seconds. Rest for 20 seconds. Repeat 5 times
  • Plank Jacks for 30 seconds. Rest for 30 seconds. Repeat 3 times
  • Side Plank for 30 seconds. Repeat 2 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

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 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.

Side Plank

Rest your right side and push your hips up so that all of your weight is supported by your right forearm and foot. Push your hips and high as you can get them and hold for the allotted time.

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.

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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