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Intermediate Plan: Week 5

You are 4 weeks into the plan so it's a great time to take stock of the progress you've made so far. A lot of our confidence comes from seeing the progress we've made in the past, so be proud of your 280,000 steps and 12 workouts in the last 4 weeks. For the next four weeks, lets focus on building upon that.

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

The goal is to get a little stronger each session. The plan will challenge you by changing the work/rest ratios and adding some different movements and styles. 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)

10 Minute Main Workout

This week, set a timer for 10 minutes and complete the following circuit as many times as you can in 10 minutes. Take short breaks as and when you need them. Your goal is to complete as many circuits as you can with good form in the 10 minutes. Write down the number of circuits completed so you can compare your efforts the second and third time this week when you complete the workout.

  • Tuck Jumps 5 Repetitions
  • Alternate Lunges 5 Repetitions off each leg
  • Close Grip Push Ups 5 repetitions

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

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.

Alternate Lunge

Startwith 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.

Close Grip 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. Ensure your elbows are tucking back and not flaring out to the side and make sure your hands are a little closer together than with a regular push up.

Live Well plan devised by

Pat divilly

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