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Caity's Workout Plan

Welcome, Caity! Below are your workouts and schedule for January.

Click below to download the PDF.

Workout Schedule

  • This month you will have a Core & Flexibility workout, and Lower Body Strength workout.
  • You can do the cardio workout up to 3 days per week.
  • There is one designated ‘Recovery‘ day for stretching, yoga, meditation, etc.

MON

Cardio & Core

Tue

Off

Wed

Strength

Thu

Off

Fri

Recovery

Sat

Off

SUN

Cardio & Core

Before Workout

Foam Roll & STretch

  • Before any workout, lightly roll 5-10 times on tight areas to increase blood flow, including piriformis, quads, calves, upper and lower back
  • Stretch groin, hip flexors, quads, calves, chest, arms, and neck for 3-5 seconds, x 3-5 times per area.

CORE EXercises

  • Complete x 1 set of 5-10 reps of Core Exercises (below in ‘Core & Flexibility’) before any workout.

Core & Flexibility

  • This is a slightly lighter workout with a focus on the core and flexibility.
  • Perform exercises in a set with minimal rest between exercises x 2-3 sets total.
  • Complete this workout 1-2 times per week after a warm-up or cardio.
  • Add 10-20 minutes of LIGHT cardio after the workout if desired.

Exercise

Sets & Reps

Standing Band Twist

x 8 each side

Plank Alternating Side Arm and Leg Extension

x 8 each side

Hip Flexor Stretch

x 30 seconds each side

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

Lower Body Strength

  • Weeks 1 & 2: Complete x 1-2 sets.
  • Weeks 3 & 4: Complete x 2-3 sets.
  • Warm up with light cardio, foam rolling, and 30-60 seconds each of planks, side planks, and bridges.
  • Add 10-20 minutes of LIGHT cardio after workout if desired.

Exercise

Sets & Reps

DB Chest Fly in Bridge Position (No Video)

x 10 x @8#

x 8 each leg x 8#

x 8 each side

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

‘ = Minutes; ” = Seconds

Cardio Workouts

  • Cardio helps you process stress hormones (e.g. cortisol) and prepare the body for external stressors.
  • 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, or as indicated.
  • Recover at 40-50% of effort between intervals.
  • You may also use your calculated Heart Rate Maximum if known.

Weeks #1 & 3

Sprint x 20” (seconds) @70%

Continue at recovery pace x for 3 minutes total

Repeat x 3 times (12 minutes total)

Repeat this workout 2-3 times per week

Weeks #2 & 4

Continue for 10 minutes at 40-60% of effort.

Stop and stretch or walk for x 5′ (minutes)

Continue for 5 more minutes at 40-60% END

Repeat this workout 2-3 times per week

After Workout

STretch

  • Hold static stretches on tight areas x 10-30 seconds each. 
  • Stretch calves, piriformis, and chest.

Foam Roll

  • Roll calves or any other tight areas for 1-2 minutes each. 

Exercise Descriptions

Core Endurance

Standing Band Twist (No Video)

  • Start standing with a wall to your side with a band secured at chest height. Grip the band with both hands about shoulder width apart, palms down and elbows extended, with some tension on the band.
  • Keeping an athletic position with the knees slightly bent, turn the hands, chest, and head together away from the band, keeping the hips still.
  • Quickly turn, resisting the band as you return to the starting position.
  • Lie on the back with one foot on the ground and the other knee extended and foot held up slightly off the ground. 
  • Support the head with the hands, and bring the extended knee toward the opposite elbow as you quickly twist the chest toward the knee. 
  • Return the foot to the ground, keeping the abdominal muscles engaged so the low back stays on the ground.
  • Repeat on the other foot, and continue alternating until all repetitions are complete. 
  • *Alternating legs not shown.
  • Start standing one 1 leg with a slight bend in the knees and bend in the hips, holding the hands palms resting on the upper thighs.
  • Shift your weight to the heel and lower the palms along the thighs until they reach the nees. Reach forward with the elbows straight and arms next to the ears, keeping the quad engaged and the hips square to the ground.
  • Push through the heels to return to standing, with a flat back, shoulders back and down, and head in line with the spine.
  • *Single leg and reach not shown. If you feel you will lose your balance, touch the other foot down briefly or complete next to a wall.
  • Start in plank position with the elbows on the ground, the core engaged, and a straight spine between the feet, hips, shoulders, and knees.
  • Balance on one elbow and the opposite foot, then lift one foot off the ground reaching the leg back and extend the knee, and at the same time extend the opposite elbow with the thumb up and arm by the ear. 
  • Keep a straight line between 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.
  • *Opposite leg and arm lift not shown.

Hip Flexor Stretch

  • Start kneeling with one knee down and the other foot flat on the floor.
  • Pull the abdominals toward the spine, ‘drawing in’ and engaging the gluts.
  • Slowly push the hips forward, keeping the hands on the hips and abdominals drawn in.
  • Gently reach the same hand as the leg on the floor toward the opposite knee.
  • For a deeper stretch,  reach the palm to the ceiling over the opposite shoulder.

Exercise Descriptions

Lower Body Strength & Flexibility

  • Start in plank position with the hands directly under the shoulders and a straight line between the head, hips, knees, and feet. 
  • Hold for 20”.
  • Lift one hand to a side plank on the hands (as shown) for 20”. Repeat on the other side.
  • Return the hand to starting position and continue on the same side until all reps are complete. . 
  • *Plank position not shown.

Weighted Single ARM Deadlifts (No video)

  • Start standing with a dumbell or kettle bell placed vertically on the ground between the feet. 
  • Reach down and grab the weight with one hand (holding kettle bell or dumbell palm facing sideways (neutral grip), with back flat and chest forward over the thighs.
  • Lift the weight with your legs first and chest up, pushing through the heels to engage the hamstrings, gluts, and quads. Stand up with the weight, holding it with arm straight and hands under the chest. 
  • Slowly lower the weight to starting position and repeat, sitting back and tilting the hips slightly forward as you bend the knees. Push the hips through and knees straight at the top of the motion with the gluts and quads (respectively).
  • *Keep the elbows extended at all times.

DB Chest Fly in Bridge Position (No Video)

  • Start lying on your back with the feet directly under the knees in a bridge position, holding two dumbells with the elbows extended and palms facing each other.
  • Keeping the hips in line with the shoulders, engage the back muscles and open the hands until they are close to the ground, keeping the shoulder blades back and down as the elbows reach together behind you.
  • Engage the chest to return the hands over the shoulders, with the elbows straight but not locked and shoulders away from the ears. Keep the head neutral and core engaged.
  • Start standing with feet hip width apart, holding two dumbells by the sides with the elbows slightly bent. (Alternately, hold one dumbell sideways across the chest.)
  • Step directly back with one foot into a reverse lunge, keeping the chest over the front thigh and weight in the heel.
  • Bend both knees to 90 degrees, then push through the front heel to return to standing position. Repeat on the other leg until all repetitions are complete.

Bar Scapular Depressions on WalL (No Video)

  • Start standing with the back against the wall and the spine long, holding a light bar above the head with the elbows extended with a wide grip.
  • Keeping the arms straight and bar on the wall, shrug the shoulders up and then back and away from the ears. 
  • Pull the shoulder blades back and down as though pinching a pencil. You will feel the wall as you pinch.
  • Start lying on your back with the knees bent and feet hip width apart, hands overhead with the elbows extended.
  • Lift one leg off the ground keeping it close to the ground with the toe flexed up toward the shin. Lift the chest and leg toward each other, keeping the arms and elbow extended.
  • When the chest is over the hips, reach quickly up toward the foot using the upper abdominals. Return the back and shoulders to the ground with the hands overhead, alternating sides until all repetitions are complete. 
  • Keep the hips stable with the low abdominals.