Allison McFadden - WellLife Wellness

Allison's Workout Plan

Welcome, Allison!

Below are your workouts and schedule for July.

Click the link below to download a PDF of your workouts.

Workout Schedule

Follow this schedule to stimulate but not overwhelm the immune system.

MON

Strength

Tue

Off

Wed

Strength

Thu

Cardio

Fri

Off

Sat

Strength

SUN

Cardio

Before Workout

Foam Roll

Lightly roll 5-10 times on tight areas to increase blood flow.
Roll hips, quads, calves, upper and lower back.

Stretch

Stretch tight muscles for no more than 3-5 seconds.
Stretch hips, quads, calves, chest, arms, and neck.
Repeat x 3-5 times per area.

Strengthen

Complete core workout below before and/or after strength exercises 1-2 times per week.

Strength

Complete exercises as a set with minimal rest between exercises.
Rest x 1 minute between sets.
Weeks 1 & 2: Complete x 2-3 sets.
Weeks 3 & 4: Complete x 4-6 sets.

Exercise

Sets & Reps

Body Weight Squat Jumps

x 15

Dumbell Squats

x 10 @ heavy weight (15# each hand)

Dumbell Push-ups

x 8

Split Squat, Hands Overhead

x 10 each leg

Full Sit-ups

x 20

Plank

x 60”

Abbreviations: SB = Stability Ball MB = Medicine Ball DB = Dumbell

Cardio Workouts

Before any cardio workout, do a warm-up at an easy pace for 5-10 minutes.
Complete ‘sprints’ at a run or using an equivalent cardio machine (e.g. bike, rower, elliptical, swim, etc.) at 70-75% of your maximum effort.
Recover at 40-50% of effort between intervals.
You may also use your calculated Heart Rate Maximum if known.

Weeks 1 & 3

Sprint x 30” (seconds) @80%

Jog x 90” (seconds)

Repeat x 3-4 sets, then continue jogging for 25 minutes total

Repeat this workout 2-3 times per week

Weeks 2 & 4

Run x 9′ (minutes)

Walk x 60” (seconds) to recover

Continue for 25 minutes total

Repeat this workout 2-3 times per week.

After Workout

STretch

Hold static stretches on tight areas x 10-30 seconds each.

Foam Roll

Roll hamstrings and piriformis for 1-2 minutes each or until they release.

Exercise Descriptions

Strength Workout

Body Weight Squat Jump

Start standing with the arms straight by the sides, feet shoulder width apart.
Engage the quads and bend the knees until thighs are parallel with ground, reaching the arms straight in front of you and hips to parallel with the ground, and jump up immediately as high as possible, fully extending the hips and knees.
Land softly and pause in athletic position before beginning the next repetition (do not use momentum). Keep the knees over the feet and not sagging inward or bowing during motion.

DumBell Squat

Start standing with the feet hip width apart, hands holding two dumbells on the shoulders, with the elbows directly below the wrists, palms facing each other.
Bend the knees and sit back until the thighs are parallel to the ground, then sit tall and push through the heels to stand to full hip extension. Keep the back flat and knees in line with (and slightly forward of) the toes, and do not let the heels lift off the floor.
As you extend the knees and hips, press the weight out up above the head, keeping the elbows under the wrists and arms by the ears.
*Dumbells on shoulders not shown.

Dumbell Push-ups

Start in push-up position with the hands directly under the shoulders holding two dumbells. Hold the arms straight with hands under shoulders and on knees and a straight line between the head, shoulders, hips, and knees.
Bend the elbows and lower the chest toward the ground until they elbows are at or close to 90 degrees.
Push yourself up to return to starting position, repeating once per second until all repetitions are complete.
*To modify, start on the knees. Dumbells not shown.

Split Squats, Hands Overhead

Start standing on one foot in front and one foot behind you, feet hip width apart and hands clasped together overhead. Keep your weight mostly on the front heel, back foot straight.
Bend both knees to lower the hips toward the ground to just below knee height, keeping the chest over the thigh and shoulders back.
Push through the front heel and return to standing position with the front knee fully extended (use the quad to pull the knee cap up toward the hip while standing).
Keep the back flat and shoulders back and down, core engaged.

Full Sit-ups

Start seated, hands overhead and knees bent, feet on the ground hip width apart.
Reach back lowering the shoulders to the ground with the hands overhead, stabilizing with the hips with the low abdominals
Immediately sit back up to 90 degrees at the hips, pausing slightly if needed at the top for maximum speed at the bottom.

Plank

Start with the elbows on the ground, the core engaged, and a straight spine between the feet, hips, shoulders, and knees.
Hold for the designated number of seconds, continuing to remind yourself of good position at the hips, shoulders, and head.
Do not let your hips sag, and keep the shoulders back and down and head in line with the spine.
*Modified Plank (not shown): drop knees to the floor to isolate the hips and shoulders.