Ready to Get Healthy? Check Out our Spring Special, 1 workout + 1-Month Plan for $99 (save $50!).

Facebook-f Linkedin-in
WellLife Consulting, LLC

Glenn's Workout Plan

Welcome,  Glenn!

Below are your workouts and schedule for March.

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

Download PDF

Workout Schedule

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

MON

Strength

Tue

Recovery

Wed

Cardio & Core

Thu

OFF

Fri

Strength

Sat

Recovery

SUN

Cardio & Core

Before Workout

Foam Roll

Stretch

Strengthen

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

Core

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

Exercise

Sets & Reps

Alt. Side Quadruped Opposite Arm, Opposite Leg Extension
x 10 each side
Opposite Arm, Opposite Leg Raises
x 15 ach side
Runner's Squats
x 8 each side
Reach-ups (No Video)
x 60'' (sec)
Bridge Hold, Ball b/n Knees (No Video)
x 60'' (sec)
Heel Walks
x 2 down and back

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

Hex Bar Squat
x 10 @135#
DB Adductor Squat (No Video)
x 10 @15#
Single Arm Band Chest Press
x 12 each side
Bulgarian Split Squat
x 10 each side
Single Arm Band Rows on 1 Leg
x 15 each side
Ab Bicycles
x 20 each side

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

Cardio Workouts

  • Day 1 Workouts are done ideally on an equivalent cardio machine (e.g. bike, rower, elliptical, swim, etc.) at the intervals suggested, 1x/ week.
  • Day 2 workouts may be jogging, focusing on proper running technique and stopping to stretch if needed.
  • Before any cardio workout, do a warm-up at an easy pace for 5-10 minutes.
  • Calculate your heart rate zones or use a scale of ‘rating of perceived exertion’ from 1-10 (10 being hardest).
  • You may also use your calculated Heart Rate Maximum if known.

Weeks 1 & 2

Bike @70% x 3 minutes

Bike @50% x 2 minutes

Continue for 20 minutes

Repeat this workout 2-3 times per week.

Weeks 3 & 4

Bike @70% x 4 minutes

Bike @50% x 2 minutes

Continue for 20 minutes

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

Quadruped Opposite Arm, Opposite Leg Extension

  • 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.

Opposite Arm, Opposite Leg Reach (No Video)

  • Lie on your back with the legs straight and arms straight overhead, with one knee bent and foot on the floor.
  • Raise the other leg and opposite leg toward each other, keeping the low abdominals pulling the low back toward the ground,  knee straight but not locked. The head can lift slightly with the arm, placing one arm behind the head for support if needed.
  • Return the arm and leg to starting position and repeat on the opposite side. 

Runner's Squats

  • 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.

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.

Bridge Hold, Ball B/n Knees (No Video)

  • Lie on your back with the knees bent at hip width apart, toes straight and knees directly over the toes.
  • Place a soft medicine ball between the knees.
  • Holding the arms by the sides to balance, press down through the and lift the hips until they are in line with the shoulders and knees.
  • At the top of the motion, squeeze the ball with the groin and fully extend the hips with the glutes, holding for the designated number of seconds. 

Heel Walks

  • Walk on the heels using small steps, lifting the toes toward the shins.
  • Hold good posture while walking.
  • Repeat until all repetitions are complete.

Exercise Descriptions

Strength Workout

Hex Bar Squat

  • Start standing with hands on a hex bar in a low squat position with thighs parallel to the floor, knees hip width apart and chest over the feet. The back should be flat and spine straight.
  • Push through the heels and engage the hamstrings, gluts, and quads to stand up with the weight, gripping tightly with the palms toward the fingers. 
  • Extend the knees and hips fully with shoulders back and down, then slowly lower the weight to starting position and repeat, sitting back and tilting the hips slightly forward as you bend the knees. 
  • *Keep the elbows extended at all times. Hex bar not shown.

DB Adductor Squat (No Video)

  •  Start standing with the feet slightly wider than shoulder width apart holding a dumbell upright with both hands and palms facing each other, elbows straight but not locked.
  • Engage the legs and lower the hips to the ground by sitting slightly back, lowering the weight to the ground.
  • Stand up by extending the knees and hips with the quads and gluts, pulling the knees toward each other with the adductors. Keep a flat back and arms extended the entire range of motion.

Single Arm Band Chest Press

  • Start standing facing away from the secured band, feet shoulder width apart, one arm holding the band at shoulder height with the palm facing down.
  • Holding the band with one arm only, press forward to extend the elbow, keeping the elbow in line with the wrists. Keep the shoulders away from the ears as the arms straighten.
  • Resist the band with the core while pulling the hand back to starting position. 
  • Keep the shoulder back and down as you press, palm down.
  • *Single arm not shown.

Bulgarian Split Squat

  • 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. 

Single Arm Band Rows, on 1 Leg

  • Stand standing facing a band fixed at chest height, holding the bands with both handles in one hand,  arms straight and some tension. Lean back slightly with upright posture and a pronated grip (palms down).
  • Pull the band toward you and bending the elbow, turning the thumb up to a ‘neutral’ grip. Pull the shoulder blade back and down as though pinching a pencil, elbows close to the body.
  • Resist the band slightly as you return to the starting position, and repeat for the indicated number of reps.
  • *Single arm not shown.
  •  

Ab Bicycles

  • 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.

919.423.2005

Facebook-f Instagram

© 2022 All rights Reserved. Web Design by Carrboro Creative 

Privacy Policy | Copyright Notice