Intermediate Plan: Week 6

This week, 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.

Strength Workouts x3

This week we're going to a similar 10 minute circuit to last week and also a little core workout to focus on the tummy, lower back and sides. 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

5/5/5 Circuit

The same as last week, set a timer for 10 minutes and complete the following circuit as many times as you can. Take short breaks as and when you need them. 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.

  • Squat Jumps 5 Repetitions
  • Alternate Lunges 5 Repetitions off each leg
  • Close Grip Push Ups 5 repetitions
  • Take a two minute rest, then
  • Plank Jack for 40 seconds. Rest for 20 seconds. Repeat 5 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.

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.

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.

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. 

Live Well plan devised by

Pat divilly

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