Personalized Workout Plan

Welcome, Client!

Below are your workouts and schedule for this month. Click the exercises to see videos.

Workout Schedule

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



Core & Cardio













Core & Cardio







Before Workout

Light Cardio

  • Do light cardio for about 5 minutes. E.g. walk, jog, bike, elliptical, rower, swim, etc.

Foam Roll

  • Lightly roll 5-10 times on tight areas to increase blood flow.
  • Roll piriformis, hamstrings, quads, IT bands, groin, upper back, and lats.


  • Stretch tight muscles for no more than 3-5 seconds. 
  • Stretch hamstrings, adductors, hip flexors, quads, and lats.
  • Repeat x 3-5 times per area.

Core Workout

  • Complete x 1 sets BEFORE a strength workout to activate muscles.
  • Complete x 1-2 sets AFTER strength and/or cardio workout to build strength.
  • Increase sets and reps as you improve.


Sets & Reps

Quadruped Leg + Opposite Arm Extension (no video)

x 10 per side

x 30” x 2 sets

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

Endurance Workout

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


Sets & Reps

Wall Sit

x 30 seconds

x 10 per side

Reach-ups (No Video)

x 20

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

Cardio Workouts

Complete Cardio Workouts at 40-60% of your maximum effort 

You may also use your calculated Heart Rate Maximum if known.

Week 1

  • Jog for x 30 seconds
  • Walk or recover for 2 minutes
  • Repeat for 20 minutes
  • Repeat this workout x 3 times per week.

Week 2

  • Jog for 30 seconds
  • Walk or recover for 90 seconds
  • Repeat for 20 minutes
  • Repeat this workout x 3 times per week

Week 3

  • Jog for 60 seconds
  • Walk or recover for 2 minutes
  • Repeat for 20 minutes
  • Repeat this workout x 3 times per week

Week 4

  • Jog 60 seconds
  • Walk or recover for 90 seconds
  • Repeat for 20 minutes
  • Repeat this workout x 3 times per week

After Workout


  • Hold static stretches on tight areas x 10-30 seconds each. 
  • Stretch calves, piriformis, and chest.

Foam Roll

  • Roll calves or any other tight areas for 1-2 minutes each. 

Exercise Descriptions


  • 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.
  • Start lying on one side with the knees bent at 90 degrees and hand supporting the head. Keep the feet in line with the hips.
  • Place your arm by your side, elbow at 90 degrees, with a towel or soft object between the elbow and side. Grip a light weight.
  • Starting with a neutral grip (thumb up), and reach your hand toward the wall behind you until the palm is turned up. Keep the elbow at 90 degrees, touching the body at all times.
  • Do not turn the hips or shoulders as you rotate the arm backwards. Return the grip to neutral each rep.
  • Lie on your back with one foot under the knee and one knee bent, holding a towel or small object such as a tennis ball between the upper thigh and hip.
  • Holding the arms by the sides to balance, press through the heel on the ground and lift the hips to shoulder height, keeping the knee close and object secure.
  • 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.

Opposite Arm, Opposite Leg Extension (no video)

  • Start in quadruped position (on the hands and knees) on the bench, with the hands directly under the shoulders and knees under the hips.
  • Lift one knee and the opposite hand and balance, elbow at 90 degrees. Extend the arm and leg away from the body at the same time, engaging the quad and elbow, arm straight by the ear and thumb up.
  • Keep the hips and shoulders square to the ground, and extend the leg and elbow fully. Repeat for indicated number of reps.
  • Start with the elbows and knees on the ground, the core engaged, and a straight spine between the feet, hips, and shoulders.
  • 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 position not shown.

Exercise Descriptions

Endurance 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 in push-up position holding a bar or stable object at chest height, elbows straight and palms directly under the shoulders.
  • Keeping 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 elbow height, 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.
  • Start standing with a stability ball placed on the wall just above the waist. Place the feet about 45 degrees away from the hips, toes pointing slightly out.
  • Bend the knees to parallel with the ground, keeping the hips directly under the shoulders.
  • Engage the gluts, hamstrings, and quads at the bottom, then push through the heels to stand back up.
  • Fully extend the hips and knees at the top of the motion (‘tuck’ the hips under the shoulders).
  • *Place the hands behind the head as a challenge
  • Start in push-up position with the hands directly under the shoulders and knees placed behind the hips so there is a straight line between the head, shoulders, hips, and knees. 
  • Pull one elbow to the ceiling at 90 degrees, without turning the hips. Engage the shoulder blades back and down as you pull. 
  • Return the hand to starting position before switching hands, switching hands for the row on the next rep. 
  • Continue alternating hands for the designated number of reps. 
  • *Modified position not shown.
  • Lie on the back with one foot on the ground and the other knee extended and foot held up slightly off the ground. 
  • Support the head with the hands, and bring the extended knee toward the opposite elbow as you quickly twist the chest toward the knee. 
  • Return both shoulders to the ground, keeping the abdominal muscles engaged so the low back stays on the ground, and repeat as quickly as possible.

Reach-ups (No Video)

  • Start lying on your back with the knees bent and feet hip width apart, hands clasped over the thighs with elbows extended.
  • Reach the chest and hands toward the knees (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.