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Week 11

Image by Adrien Olichon

Which exercise plan are you going to try today?

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

     - Cardio-Moderate 

     - Cardio-Vigorous 

     - 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 Cardio-Moderate sessions.

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

Cardio-Moderate

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This week’s session will last 50 minutes in total

 

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

This Session includes:

  • A 5-minute warm up at an RPE of 1 (very light, you should be able to sing, 50-60% of your maximum heart rate).

  • A 45-minute work period at an RPE of 1-3 (very light-moderate, breathing hard but able to hold a conversation, 50-70% of your maximum heart rate).

Intensity
Time

Watch the Cardio-Moderate video

Cardio-Moderate - Week 11&12 (Control)
Cardio Moderate Prescription - Week 11&12 (Control)
01:22
Play Video
Cardio Mod - Week 11&12 (Control)
51:09
Play Video
Cardio-Mod

Watch the Cardio-Vigorous video

Cardio-Interval - Week 11&12 (Control)
Cardio Vigorous Prescription - Week 11/12 (Control)
01:25
Play Video
Cardio-Vig - Week 11&12 (Control)
31:09
Play Video

Cardio-Vigorous

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This week’s session will last 30 minutes in total.

 

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

 

The session includes:

  • A 5-minute warm up at an RPE of 1 (very light, you should be able to sing, 50-60% of your maximum heart rate).

  • 25-minutes work at an RPE of 4-6 (vigorous,  short of breath and can only speak a sentence, 70-80% of your maximum heart rate).

Intensity
Time
Cardio-Vig

High Intensity Interval Training

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This week’s session will last 20 minutes in total.

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

 

Or check our home-based HIIT exercises in our booklet. 

The session includes:

  • A 2-minute warm up at an RPE of 1 (very light, you should be able to sing, 50-60% of your maximum heart rate).

  • 9x 1-minute intervals at an RPE of 8-9 (high intensity, you can barely catch your breath and only speak a single word, 80-100% of your maximum heart rate).

  • Interspersed by: 9x 1-minute rest periods at an RPE of 1 (very light, you should be able to sing, 50-60% of your maximum heart rate).

Intensity
Time

Watch the HIIT videos

HIIT - Week 11/12 (Control)
HIIT Prescription - Week 11/12 (Control)

HIIT Prescription - Week 11/12 (Control)

01:45
Play Video
HIIT - Week 11/12  Session 1 (Control)

HIIT - Week 11/12 Session 1 (Control)

20:01
Play Video
HIIT - Week 11/12 Session 2 (Control)

HIIT - Week 11/12 Session 2 (Control)

20:01
Play Video
HIIT - Week 11/12 Session 3 (Control)

HIIT - Week 11/12 Session 3 (Control)

20:04
Play Video
HIIT
Strength

Watch the Strength videos

Strength - Week 11&12 (Control)
Strength - Week 11/12 Session 1 (Control)
44:28
Play Video
Strength - Week 11/12 Session 2 (Control)
44:22
Play Video
Strength - Week 11/12 Session 3 (Control)
44:25
Play Video

Strength

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This week’s session will last 42 minutes in total  (including warm up & recovery periods).

Follow our videos or check out the Strength training booklet for more details on the different exercises to try.

The session includes: 

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

  • 6 Strength exercises for 60 seconds each. 

  • 30 seconds of rest in between exercises 

  • Repeated 4 times with 2 minutes rest in between set 1&2, 2&3 and 3&4

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