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Caity's Workout Plan

Welcome, Caity!

Below are your workouts and schedule for January.

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

Download PDF

Workout Schedule

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

MON

Cardio & Core

Tue

OFF

Wed

Strength

Thu

OFF

Fri

Cardio & Core 

Sat

OFF

SUN

Strength

Before Workout

Foam Roll & STretch

CORE Exercises

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

Core Workout

  • 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

Quadruped Clamshell
x 10 each side
Single Arm DB Shrug
x 10 each side @ 8#
SL 3-way reach
x 5 each side
Plank with Rotation
x 5 each side
Bridge Hold on Hands (No Video)
x 30''

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

Strength

  • Weeks 1 & 2: Complete x 1-2 sets.
  • Weeks 3 & 4: Complete x 2-3 sets.

Exercise

Sets & Reps

Weighted Split Squat
x 8 @8#
DB Single Arm Shoulder Press (No Video)
x 10 @ 8#
Lateral lunge on Slider
x 12 each side
Prone DB 'T'
x 10 each @5#
MB Crossover Sit-ups
x 10 each side @6#
Leg Lifts with Twist
x 10 each side

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; Jog x 30 seconds

Repeat x 3 minutes; Jog 90” (seconds) to recover

Continue for 20 minutes

Repeat this workout 2-3 times per week.

Weeks 2 & 4

Jog x 8 minutes

Walk x 2 minutes

Continue for 20 minutes

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

Core Workout

Clamshells in Quadruped Position

  • Start on the hands and knees in quadruped position, hands under the shoulders and knees under the hips.
  • Lift one knees to the side using the side glut muscle, keeping the knee at 90 degrees and hips square.
  • Hold for 1-2 seconds and repeat all repetitions on one side before switching.

DB Single Arm Shoulder Shrug (No Video)

  • Start standing holding a dumbell in one hand with the palm facing away from you. Hold the other arm in the same position on the thigh. 
  • Shrug the shoulder slightly toward the ears, then immediately back and down away from the ears, keeping the arm straight and elbows extended.
  • Keep good posture with the low adbominals and gluts engaged, knees slightly bent.

Single Leg 3-Way Reach (No Video)

  • Start standing on one leg, hands on the hips.
  • Reach forward about 1 stride with the heel and touch the ground gently while still balancing on the other leg.
  • Return to starting position, then reach out to the side as far as possible and touch the ground gently with the toe while still balancing. Repeat by reaching backwards = 1 rep.
  • Stay balanced and fully extend the knee and hip each time the foot returns to starting position.

Plank with Rotation

  • Start in plank position with the elbows on the floor, feet shoulder width apart, core engaged, and a straight line between the head, hips, knees, and feet. 
  • Take one hand and reach under the chest, then out and up to the ceiling with the elbow slightly bent and palm up to the ceiling.
  • Engage the shoulder blades back and down as you lift the arm.
  • Return the hand to starting position and continue on the same side until all reps are complete. . 
  • *Plank position on elbows and rotation not shown.

Bridge Hold on Hands (No Video)

  • Start lying on your back with the knees bent and feet shoulder width apart.
  • Lift up onto the elbows and then the palms, with the fingers facing the body, then lift the hips to create a ‘table’ with your knees, shoulders, chest, and head.
  • Hold this position with the shoulders back and down, and head in line with the spine.

Exercise Descriptions

Strength Workout

Weighted Split Squats

  • Start standing on one foot in front and one foot behind you, feet hip width apart and hands behind the head. Start holding a weight on the chest, palms facing up, weight mostly on the front heel. Keep the back foot straight (heel in line with the toe). 
  • 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.

DB Single Arm Shoulder Press (No Video)

  • Start lying your back holding a dumbell ove the chest with the elbow extended.
  • Press the dumbell upward only using the shoulder, then return the shoulder to starting position with the scapula and back.
  • Hold the low abdominals engaged and elbow extended.

Lateral Lunge on Slider

  • Start standing with feet hip width apart, hands on the hips or across the chest.
  • Reach the foot on the slider to the side with the heel, keeping your weight over the front foot.
  • Push through the front heel and engage quads, hamstring, and gluts to fully extend the hips. 
  • Push the front knee forward slightly as you lower the hips, but do not let the knee come over the foot. 
  • *Complete lateral lunge only.

Prone DB 'T' on Bench

  • Start on your stomach on a bench, holding two dumbells with the arms straight directly under the chest with a neutral grip.
  • Lift the hands directly upward toward the shoulders, keeping the elbows straight but not locked, turning the palms upward into a supinated grip as you lift. 
  • Pull the shoulders back and down with the scapulas and hold for 2-3 seconds. Return the hand to starting position and repeat.
  • Press the hips into the bench with the core and keep the head in line with the spine.

MB Crossover sit-ups

  • Sit leaning back slightly with the knees bent and the feet on the floor, holding a medicine ball with the palms facing each other and elbows bent at 90 degrees.
  • Initiating with the ball, twist the chest as quickly and powerfully as possible from side to side, keeping the hips still.
  • Move the hands chest, and eyes together, reaching toward the floor with the ball but do not touch, stopping the ball and accelerating to the opposite side as quickly as possible.
  • Repeat on both sides until all repetitions are complete.
  • *Medicine Ball not shown.

Low Abdominal Leg Lifts with Twist (No Video)

  • Lie on your back with your arms by the sides, knees bent and the feet flat on the floor, shoulder width apart.
  • Hold the low abdominals engaged by pushing into the floor, then twist the hips and lower the feet to the ground with one leg over the other, keeping the legs straight and feet together.
  • Slowly return the knees to above the hips and twist to the other side.
  • Continue alternating sides, holding the chest as still as possible and breathing normally.
  • *Modification: hold a bench behind the head to force the abdominals to engage.

919.423.2005

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