Clare's Workout Plan

Welcome, Clare!

Below are your workouts and schedule for September.

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

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

Strengthen

  • Complete x 5-10 reps each of Core Exercises below.

Core Workout

Complete x 1-2 sets after a strength or cardio workout.

Exercise

Sets & Reps

Quadruped Leg Extension
x 10 each leg
x 10 each leg
x 60 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

Wall Sit (No Video)
x 30'' (seconds)
x 8 each side
x 12 x 3'' (second) descend
x 10 each side
DB Bicep Curls
x 10 each side @10#

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

Cardio Workouts

  • Day 1 Workouts are ideally outside walking, but can also be done on an equivalent cardio machine (e.g. bike, rower, elliptical, swim, etc.).
  • Day 2 workouts should be completed on a bike, elliptical, rower, or other cardio machine to avoid injury.
  • Before any cardio workout, do a warm-up at an easy pace for 5 minutes.
  • Calculate your heart rate zones or use a scale of ‘rating of perceived exertion’ from 1-10 (10 being hardest).

Day 1

Walk @30% of effort

Continue for 20 minutes

Repeat this workout 1-2 times per week.

Day 2

Bike x 30” (seconds) @50% of effort

Recover @30% effort x 2′ (minutes)

Continue for 20 minutes

Repeat this workout 1-2 times per week.

After Workout

STretch

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

Foam Roll

  • Roll quads and IT bands for 1-2 minutes each or until they release.

Exercise Descriptions

Core Workout

  • 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 and lift one foot to extend the leg fully with the quad, toe pulled toward the shin. Do not lift the leg above knee height.
  • Reengage the low abdominals as you slowly return the foot to the ground, without rocking sideways.
  • Continue alternating extending each leg, holding the hips as still as possible and breathing normally.
  • ‘Draw in’ the belly toward the spine and the low abdominals engaged (e.g. place a towel under the low back and keep the low back flat on the floor). Feel the gluts engage, activating the entire core. 
  • NOTE: If you do not have a foam roller, use a small towel loosely rolled under the low back just above the waist. Press the back down firmly on the towel using the low abdominals.
  • Lie on your back with the feet on the ground directly under the knees, arms straight by the sides.
  • Press down through the heels and lift the hips until they are in line with the shoulders and knees.
  • At the top of the motion, squeeze the gluts together and draw the low abdominals inward to fully extend the hips, and hold for 1-2 seconds. Slowly lower the hips to the ground and repeat.
  • *Repetitions not shown.

Quadruped Leg Extension (no video)

  • Start in quadruped position (on the hands and knees), with the body toward the side of the mat, one knee on the floor.
  • Lift the knee on the floor and push the leg straight behind you, extending the knee with the quad and pulling the toe up to the shin.
  • Lower the knee to the floor, then repeat on the same side until all repetitions are complete.
  • Keep the hips and shoulders square to the ground, and extend the leg and elbow fully. 
  • Start lying on one side with the knees bent and hand supporting the head, feet in line with the hips. Stack the hips and shoulders.
  • Keeping the heels together, lift the top knee as far as possible using the glut med (side glut muscle), keeping the hips stacked while the knee lifts. The toes may come apart slightly, but keep the heels together.
  • Place one hand on the top hip to stabilize the hip and feel the muscle engage.
  • 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.

Exercise Descriptions

Strength Workout

Wall Sit (No video)

  • 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.
  • Start standing on one leg, holding the opposite leg slightly bent behind the body. 
  • Reach down toward the ground with the opposite hand, keeping the back flat and head in line with the spine. 
  • Keep the shoulders and hips square to the ground and over the feet.
  • Start in push-up position with the arms straight, palms under the shoulders.
  • Keep a straight line between the head, shoulders, hips, and feet.
  • Slowly lower yourself to the floor on a count of 3 seconds.
  • When your chest reaches the ground, push yourself back up using your knees and return to starting position.
  • Engage the abdominals to keep the body away from the floor, and the gluts engaged to support the low back.
  • *Slow descend 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 knees. Keep the quad engaged and the hips square.
  • 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 not shown.
  • Start seated or standing holding two dumbells with the arms straight and palms facing up.
  • Pull the palm toward the shoulder with the bicep, until you feel a ‘crunch’. Keep the elbow locked to the side and still. Return the hand to starting position and repeat on the other side.
  • Modification: Try doing one arm at a time, then both arms together = 1 rep.
  • *1/2 kneeling position and palms up not shown.
  • Lie on one side with the elbow directly under the shoulder, with the hips stacked and feet together. Keep a straight line between the head, chest, hips, and feet. Bend the bottom knee back but keep the legs together.
  • Engage the core and tuck the hips under, lifting the hips off the ground. Hold for 1-2 seconds, then lower back to starting position.
  • Complete all repetitions on one side before switching.
  • Keep the shoulders back and down away from the ears and hips tucked with the low abdominals and gluts. Use a wall behind you as a cue if needed.
  • *Modified position not shown.