Week 11
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
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:
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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).
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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
Watch the Cardio-Vigorous video
Cardio-Vigorous
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:
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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).
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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
High Intensity Interval Training
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:
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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).
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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).
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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 Prescription - Week 11/12 (Control)
HIIT - Week 11/12 Session 1 (Control)
HIIT - Week 11/12 Session 2 (Control)
HIIT - Week 11/12 Session 3 (Control)
Watch the Strength videos
Strength
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:
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A 2-minute warm up jogging on the spot.
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6 Strength exercises for 60 seconds each.
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30 seconds of rest in between exercises
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Repeated 4 times with 2 minutes rest in between set 1&2, 2&3 and 3&4