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Week 9

Following the plan is as easy as... 

1

Choose your exercise plan 

2

Find the correct intensity

3

Complete 3 sessions 

Image by Adrien Olichon

STEP ONE

1

Choose your exercise plan 

Within MOTIVATE LJMU there are four very different exercise programmes available. Click below on each programme for the prescription:  

     - HIIT  

     - Strength 

So first you need to choose which programme you would like to try this week.  You can try more than one programme in a week, for example 1 HIIT session and 2 Strength sessions.

The videos below will explain all the exercise programmes for this week. 

Step 1

High Intensity
Interval Training

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This week’s session will last 10 minutes in total.

You can use a variety of different exercise types for the session for example; walking, jogging, cycling or swimming. 

 

Or follow our home-based exercise videos, just press play and follow along! 

The session includes:

  • A 2-minute warm up 

  • 8x 1-minute of hard work (you should eb out of breath!) 

  • 8x 1-minute rest .

Intensity
Time

Watch and follow along with the HIIT exercise video

Loop HIIT - Week 9&10
HIIT Weeks 9&10 Session 1
19:34
Play Video
HIIT Weeks 9&10 Session 2
19:41
Play Video
HIIT Weeks 9&10 Session 3
19:40
Play Video
HIIT
Strength

Watch and follow along with the Strength exercise video

LOOP Strength - Weeks 7-9
Strength Weeks 7-9 Session 1
24:44
Play Video
Strength Weeks 7-9 Session 2
24:44
Play Video
Strength Weeks 7-9 Session 3
24:44
Play Video

Strength

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This week’s session will last  21 minutes in total  (including warm up & recovery periods).

Follow our Strength videos to follow along and for more details on the different exercises to try.

 

The session includes: 

  • A 2-minute warm up jogging on the spot. 

  • 9 Strength exercises for 12 reps each

  • 30s of rest in between exercises 

  • Each set of 9 exercises is repeated 2 times

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