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Intermediate Plan: Week 7

This week, we're back to the 30/30 work/rest ratio but we’re adding some progression to our movements. This will challenge you as you'll have less rest and more work - but when it challenges you it will change you.

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 pair different exercises, going from upper body to lower body with no rest in between. 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)

20 Minute Main Workout

  • Split Squats for 30 seconds, straight into Push Ups for 30 seconds. Take 30 seconds rest. Repeat 6 times (3 times off each leg for the split squats).
  • Plank Push Up for 30 seconds, straight into Crab Toe Touches for 30 seconds. Take 30 seconds rest. Repeat 4 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

Split Squat

Elevate your back leg by placing it on step, chair or box. Front leg is extended as if performing a lunge with back leg off the ground. Lower your back knee slowly toward the floor whilst keeping shoulders back and chest proud. Push off front leg to return to start position.

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.

Plank Push Up

Begin in a plank position resting your weight on your forearms and toes. Now walk up onto your hands by bringing your left hand to where your left elbow is an right hand to where right elbow is. Return to the forearms and repeat.

Crab Toe Taps

Start on the floor with your feet shoulder width apart, hips off the floor and hands behind you so that you are resting your weight on your hands and feet. Keep your neck neutral and core engaged. Lift one foot off the floor and touch with your opposite hand. Keep your hips high and pause for a second before repeating on the opposite side.

Live Well plan devised by

Pat divilly

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