Caity Kelly - WellLife Wellness

Caity's Workout Plan

Welcome, Caity!

Below are your workouts and schedule for April.

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

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 mid-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 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

Alternating Low Abdominal Leg Lifts

x 10

Plank with Push-up 'Plus'

x 10

Weighted Medicine Ball Deadlift

x 15

Band Upright Row (NO Video)

x 10

Wall Sit

x 30'' (seconds)

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

Body Weight Squat with Knee Lift

x 15

Lateral Lunges on Slider

x 12 each leg

Bridge MB Scapular Depressions

x 10

Band Tricep Extensions

x 12

Plank Alternating Leg Extensions

x 10 each leg

Low Abdominal Double Leg Lifts

x 20

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) @70%

Jog x to finish out 4 minutes

Repeat x 3 times (12 minutes total)

Repeat this workout 2-3 times per week

Weeks 2 & 4

Run x 5′ (minutes)

Walk x 5′ (minutes)

Repeat x 3 sets

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

ALternating Low Abdominal leg lifts

Lie on your back with your arms straight and cradling the hips, knees bent and the feet flat on the floor, legs straight and feet above the hips.
Hold the low abdominals engaged by pulling toward the hands, then lower one leg toward the ground, knee extended and toe held up toward the shin, then return immediately to the starting position using the hip flexors and gluts.
Alternate legs, holding the hips as still as possible and breathing normally.
Keep the low abdominals ‘drawn in’ the belly toward the spine, gluts engaged as you lift and lower the leg.
*Alternating leg not shown.

Push-up 'Plus'

Start in push-up position, supporting your weight on the hands and feet and a straight line between the head, shoulders, hips, and feet, and the core engaged.
Pull the shoulder blades apart slightly, pushing the chest away from the hands for a ‘plus’.
Relax the shoulder blades and let the chest fall toward the floor, keeping the elbows extended. Repeat the ‘plus’ and relaxation for designated number of repetitions.
*’Plus’ (not shown).

Weighted MB Deadlifts

Start standing with a weight (medicine ball or dumbell) vertically with palms facing up.
Sit back on the heels, keeping the quads engaged but not locked, reaching the weight toward the floor under the chest with the elbows straight.
When the back is parallel to the ground, push through the heels and engage the hamstrings, gluts, and quads to stand up with the weight.
*Single weight not shown.

Band Upright Rows (No Video)

Start standing on a band with feet at shoulder width apart and knees slightly bent.
Hold the handles with arms extended and some tension on the band with a pronated grip.
Bend the elbows up and pull them up toward the ceiling, keeping the wrists directly under the shoulders. When the elbows reach shoulder height, pull the scapulas back and down away from the ears and elbows over the wrists.

Wall Sit

Start with your back on the wall and feet out about 45 degrees, feet at hip width apart.
Keeping the weight in the heels, lower the hips to knee height, and engage the quads, gluts, and hamstrings.
Hold for the designated number of seconds, keeping abdominals engaged and chest tall.

Exercise Descriptions

Strength Workout

Body Weight Squat with Knee Lift

Start standing with the feet under the shoulders and toes pointing about 10 degrees out, hands placed behind the head.
Bend the knees to parallel with the ground or slightly below, reaching back slightly with the hips with a flat back. Allow the knees to come slightly forward of the toes, and do not let the knees go inward or outside the toes.
Engage the legs and push through the heels to stand back up, fully extending the hips with the gluts at the top of the motion (‘tuck’ the hips under the shoulders).
At the top of the motion, lift one knee toward the chest, keeping the toe pulled toward the shin and foot behind the knee. Replace the foot under the shoulder and repeat on opposite leg.
*Hands on the head and knee lift not shown.

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.

Band Tricep Extensions (No Video)

Start standing facing away from a band placed at shoulder height, palms facing away with elbows bent at 90 degrees and some tension on the band.
Push the palms forward to extend the elbows, keeping the elbows in place. Bend the elbows to return to 90 degrees, then repeat.
Keep the shoulders back and down away from the ears.

Bridge Scapular Depressions (No Video)

Start in bridge position on a step, bench, or stability ball with the head, neck and shoulders supported. Hold a medicine ball over the chest with the elbows straight.
Press the ball up and away from the body with the chest, then pull the ball toward you with the back and shoulders, keeping the elbows straight and shoulders back and down.
Keep the low abdominals and gluts engaged, elbows in line with the wrists at all times.

Low Abdominal Leg Lifts

Lie on your back with your arms by the sides ‘cradling’ the hips, or place a towel under the low back, slightly rolled, just above the waist. Lift the feet above the hips, knees straight but not locked.
Hold the low abdominals engaged by pushing the towel into the floor, then lower one leg toward the floor until the heel almost touches the ground, without rocking sideways.
Reengage the low abdominals as you return the foot to starting position, and continue alternating legs, holding the hips as still as possible and breathing normally.
Keep the low abdominals ‘drawn in’ the belly toward the spine, gluts engaged as you lift and lower the leg.
*To make this exercise more difficult, lower both legs at the same time (not shown).