Week 8

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

This week’s session will last 40 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 35-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 videos

 

Watch the Cardio-Vigorous videos

Cardio-Vigorous

This week’s session will last 32 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).

  • 3x 8-minute work periods at an RPE of 4-6 (vigorous,  short of breath and can only speak a sentence, 70-80% of your maximum heart rate).

  • Interspersed by: 3x 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
 

High Intensity Interval Training

This week’s session will last 16 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).

  • 7x 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: 7x 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

 
 

Watch the Strength videos

Strength

This week’s session will last 39 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 40 seconds each. 

  • 45 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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