Intermediate Plan: Week 9

You have 4 weeks left so it’s time to get really focused. Think about your goal and think about the improvements you want to make. Be committed to working hard in each session and knowing you gave it your best.

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

For the next 4 weeks, we're going to add some new exercises to mix it up. Don't forgot, we've 12 workouts left in the plan and the only commitment you need to make to yourself is to get a little stronger and fitter every day. Don't forget to warm up and cool down in each session.

Warm Up

Add to favourites

Strength Workout

Add to favourites

Cool Down

Add to favourites

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

  • Step Ups - 20 step ups (10 off each leg). Rest for 30 seconds. Repeat 5 times
  • Single Leg Hip Bridge for 60 seconds (30 secs off each leg). Rest for 30 seconds. Repeat 5 times
  • Tricep Dips for 30 seconds. Rest for 30 seconds. Repeat 3 times
  • High Knees for 30 seconds. Rest for 30 seconds. Repeat 3 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

Step Ups

You will be stepping onto a bench around mid shin height. Start standing on the ground and step with left leg followed by right onto the bench. Lower in a controlled fashion and repeat on the opposite leg.

Single Hip Bridge

Start by lying on your back and putting your feet on the floor so that your knees are bent. Lift one leg off the ground keeping it straight so that you now have only one heel on the floor. With palms facing the ceiling push your heel into the ground elevating your hips. Squeeze your glutes and lower in a slow and controlled fashion.

Tricep Dips

With hands on a bench and facing away from the bench lower your bum slowly toward the floor. Keeping your elbows tucked, once your arms reach a 90 degree bend push yourself back to the starting point.

High Knees

Running on the spot, go at a pace comfortable to you. Looking forward and moving arms throughout if you have any knee or ankle issues you can march in a slow and controlled fashion rather than run. If comfortable pick up pace. Try to get your knees to hip height when running on spot.

Live Well plan devised by

Pat divilly

My Favourite Plans

more
  • No favourites added…