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Euphy's Workout Plan

Welcome!

Below are your workouts and schedule for October.

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

Workout Schedule

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

Cardio

MON

Off

Tue

Strength

Wed

Cardio

Thu

Off

Fri

Strength

Sat

Off

SUN

Cardio

Before Workout

Foam Roll

Stretch

Strengthen

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

Core

  • Complete core exercises BEFORE a strength workout, or AFTER a cardio workout.
  • Place an exercise mat on the floor.

Exercise

Sets & Reps

x 20 each side

x 10 each side

x 10 each side

x 20 (Row + Pull-down = 1 rep)

x 30”/15”/15” (1 min total)

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

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 3-4 sets.

Exercise

Sets & Reps

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 walking and jogging intervals on asphalt 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.

Workout #1

Jog x 30” (seconds)

Walk x 5′ (minutes)

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

Repeat this workout 1-2 times per week

Workout #2

Walk x 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

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 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.
  • Continue on the same side until all reps are complete, 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.
  • *Seated position not shown.
  • Lie on your back with one foot under the knee and one knee bent, holding it with the arm on the same side.
  • Holding the arms by the sides to balance, press through the heel on the ground and lift the hips until they are in line with the shoulders and knees.
  • Extend the hips fully before returning to the ground and gently touching the ground before the next rep. Keep the quad and hamstring engaged through the range of motion, and fully extend the hips with the gluts at the top of the motion.
  • Start lying on one side with the knees bent and hand supporting the head, feet in line with the hips. Place a band around the legs just above the knees.
  • Lift the knee up as high as possible, keeping the hips stacked (one directly on top of the other) and the heels together. 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.
  • Stand holding the handles of a double chord band fixed to a surface with the arms straight, hands at waist height. Start with a slight tension in the band, leaning back slightly with upright posture and pronated grip (palms down), balancing on 1 leg.
  • Complete a row pulling the elbows toward the sides and shoulders back and down. 
  • Return the hands to starting position, then complete a pull-down keeping the wrists straight, and pulling the palms toward the thighs and shoulder blades back and down.
  • Let the shoulders move forward with the band but keep down away from the ears. Switch legs half way through reps.
  • *Row and Single Leg not shown. 
  • 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.

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 with the feet hip width apart, holding the hands clasped gently with the elbows extended above the head.  
  • Bend the knees and sit back until the thighs are parallel to the ground. 
  • 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.
  • Complete push-ups with one hand at shoulder height and one hand under the chest as normal. 
  • Make sure the chest is balanced between the hands and there is minimal strain on the wrists.
  • Complete the designated number of reps with one arm at shoulder height, then switch arms and complete repetitions.
  • Start standing on one foot in front and one foot behind you, feet placed up on a step or bench at hip width apart; weight should be on the front heel and ball of the back foot, hands placed behind the head. 
  • Bend both knees to lower the hips toward the ground to just below knee height; keep ~70% of the weight on the front heel. 
  • Push through the front heel to 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. 
  • Lie on the back with one knee bent and one leg extended, both feet held slightly off the ground.
  • Supporting the head with the hands, bring the straight leg toward you and twist the opposite elbow toward the knee.
  • At the same time, straighten the leg that started bent.
  • Repeat alternating the elbow toward the forward knee with one leg straight, moving the legs in a bicycle motion as the chest twists to face the forward knee. 
  • Keep the elbows flat rather than falling forward in line with the body.
  • Start lying face down on the ground with the arms extended above the head about 45 degrees.
  • With loose fists and the thumbs pointed upward, lift the hands up off the ground slightly and pull the shoulder blades back and down together, keeping the elbows extended.
  • Return immediately to starting position, keeping the abdominals engaged throughout the range of motion.
  • NOTE: Make this exercise easier by holding the hands lower, at shoulder height.