Euphy Wu - WellLife Wellness

Euphy's Workout Plan

Welcome!

Below are your workouts and schedule for January.

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, Day 1

Tue

Strength

Wed

Core & Cardio, Day 2

Thu

Off

Fri

Crossfit

Sat

Strength & Cardio, Day 1

SUN

Off

Before Workout

Foam Roll

Lightly roll x 5-10 times on tight areas to increase blood flow.
Roll piriformis, hamstrings, calves, quads, IT bands, and lats.
Foam roll x 5 minutes total.

Stretch

Stretch tight muscles for no more than 3-5 seconds.
Stretch groin, hamstrings, hip flexors, quads, chest.
Repeat x 3-5 times per area.
Stretch x 5 minutes total.

Strengthen

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

Core

Complete 2-3 sets of core exercises BEFORE a strength or cardio workout.
Complete 1-2 sets of core exercises AFTER a strength or cardio workout.
Place an exercise mat on the floor.

Exercise

Sets & Reps

Squat Jumps, Hands on Head

x 15

Push-up with Arm Openers

x 6 each side

Leg Lifts with Reverse Crunch

x 20

Quadruped Double Leg Extension, Knees Lifted

x 15

MB Reach-ups, Feet up

x 20 @6#

Bridge Repetitions on Hands (no Video)

x 10

Splits Stretch

x 60” each x 3 sets

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

Bar Deadlift

x 8 reps @ 60% (155#)

DB Squat

x 10 @15#

Plank to Push-up Position

x 10 each side

Step-Downs

x 15 each side

TRX Row

x 12

Decline Bench Sit-ups

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 and easy intervals on asphalt or using an equivalent cardio machine (e.g. bike, rower, elliptical, swim, etc.) at 80-85% of your maximum effort.
Recover at 40-50% of effort between intervals.
You may also use your calculated Heart Rate Maximum if known.

Day #1

Sprint x 30” (seconds)

Easy x 90” (seconds)

Repeat x 6-8 sets, then continue for 25 minutes total

Repeat this workout 1-2 times per week

Day #2

Sprint x 10” (seconds)

Easy x 50” (seconds)

Repeat x 10′ (minutes) total

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 hamstrings and piriformis for 1-2 minutes each or until they release.

Exercise Descriptions

Core Workout

Squat Jumps, Hands On Head

Start standing with the hands by the sides, feet shoulder width apart and hands behind the head.
Engage the quads and bend the knees until thighs are parallel with ground, reaching the hips back briefly to engage the hamstrings, and jump up immediately as high as possible, fully extending the hips and knees. Use the arms by pulling them down toward the sides as you jump.
Land softly and pause in athletic position before beginning the next repetition (do not use momentum).
Keep the knees over the feet and not sagging inward or bowing during motion.

Push-up Arm Openers*

Start in push-up position with the feet shoulder width apart, elbows extended, core engaged, and a straight line between the head, hips, knees, and feet.
Complete a push-up, then pull one arm with the elbow extended until the shoulders are stacked, keeping the hips still. Engage the shoulder blades back and down as you pull, and look between the hands to avoid losing balance.
Return the hand to starting position and continue alternating hands (with a push-up in between) for the designated number of reps.
*To make easier, take out the push-up between rows.

Double Leg Lifts with Reverse Crunch

Lie on your back with your arms straight and the hands next to the hips.
Start with feet above the hips, and lower both legs at the same time, keeping the back on the ground.
Keep the low abdominals drawn in as the legs lower (you will feel a ‘catch’).
As the legs return to starting position, swing the feet into a reverse crunch and point the toes toward the ceiling, controlling the motion of the hips to the ground.

Quadruped Double Leg Extension, Knees Lifted (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.

Medicine Ball Sit-ups with Reach-up (Feet Up)

Start seated with the hands overhead and the knees bent.
Keeping the arms fully extended and hands above the chest, lie back to the ground, reaching the chest back and up quickly to sit up with the hands reaching overhead.
Go as quickly as possible between reps, but pause slightly if needed at the top for maximum speed at the bottom.

Bridge Repetitions 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, then drop the hips slightly and extend the hips immediately with the gluts into a straight spine.
Continue until all repetitions are complete.

Exercise Descriptions

Strength Workout

Bar Deadlifts

Start standing with feet shoulder width apart, with a slight bend in the knees and bend in the hips and a flat back, holding a loaded bar at the top of the thighs with the palms facing you.
Shift your weight to the heels and lower the bar along the thighs until they reach the knees, or until the weight plates reach the ground. Keep the quads engaged but do not lock the knees.
Pause slightly before pushing through the heels to return to standing with the knees straight but not locked, tucking the hips under with the gluts at the top of the motion.
*Bar not shown.

DB Squat*

Start standing with the feet hip width apart, hands holding dumbells on the shoulders, palms facing each other.
Bend the knees and sit back until the thighs are parallel to the ground, then 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.
As you extend the knees and hips, press the weight out up above the head, keeping the elbows under the wrists and arms by the ears.
*Dumbells not shown.

Plank to Push-up Position

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.

Step-Downs

Start standing on a step or stair about knee height with one foot to the side of the step. Keep a hip width distance between the feet, and start about an inch from one edge of the step.
Lower the hips toward the ground, leaning forward slightly over the front thigh, with the back flat and the chest over the foot.
Gently touch the ball of the foot to the ground but do not put weight on it, staying balanced on the foot on the step. Push through the heel to stand fully, extending the hip and the knee as you stand.
Pause to remain balanced, and repeat.

TRX Rows

Lay under a TRX trainer with the elbows extended and knees straight, balancing on the heels. Choose an angle that is makes it possible to complete the exercise.
Keep a straight line between the head, shoulders, hips, and knees.
Lift the chest and hips together until the elbows are bent at 90 degrees, pulling the chest up between the hands and the shoulder blades back and down behind you.
Do not let the hips fall or the shoulders and next to strain as the body lifts.

Quadruped Double Leg Extension, Knees Lifted (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.

Reach-ups with Feet Up (No Video)

Start lying on your back with the feet above the hips and legs straight, hands clasped over the thighs with elbows extended.
Reach the chest and hands toward the feet (without touching the thighs) as quickly as possible.
As soon as the shoulders touch the ground, quickly lift the chest toward the knees on a count of 2 repetitions per second.
As an added challenge, hold a dumbell OR medicine ball with the arms extended.