Kara Deadmon - WellLife Wellness

Kara's Workout Plan

Welcome, Kara!

Below are your workouts and schedule for November – December.

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

Cardio

Tue

Off

Wed

Strength

Thu

Off

Fri

Cardio

Sat

Strength + Cardio

SUN

Recovery

Before Workout

Foam Roll

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

Stretch

Stretch tight muscles for no more than 3-5 seconds.
Stretch groin, low back, hip flexors, quads calves, triceps, chest.
Repeat x 3-5 times per area.

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

Plank to Downward Dog with Toe Touch

x 10

Single Leg 3-way Reach

x 5 each

Quadruped Single Leg Extensions

x 15 each

Supine Twist

x 30” (seconds) each

Bridge Hold

x 30” (seconds)

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

Split Squat, MB Overhead

x 10 each leg

Plank to Push-up

x 5 each

Squats reach to ground

x 20

Quadruped Arm Openers, Knees Lifted

x 10 each

MB Sit-up

x 10 @ 8#

Curl-ups on Bench

x 12

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 60” (seconds)

Walk x 3′ (minutes)

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

Repeat this workout 1-2 times per week

Workout #2

Walk, bike, or row x 25 minutes total

Keep intensity to 40-60% of maximum effort.

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

Plank to downward dog with Toe Touch

Start with the hands on the ground, the core engaged, and a straight spine between the feet, hips, shoulders, and knees.
Hold the plank for 2-3 seconds, then lift the hips to downward dog position with the abdominals, sitting back onto the heels with the legs straight. Fully engage the core with good position at the hips, shoulders, and head, and touch the toe with one hand. Return to plank position.
Do not let your hips sag, and keep the shoulders back and down and head in line with the spine.
*Downward dog and toe touch not shown.

Single Leg 3-Way Reach (No Video)

Start standing on one leg, hands on the hips.
Reach forward about 1 stride with the heel and touch the ground gently while still balancing on the other leg.
Return to starting position, then reach out to the side as far as possible and touch the ground gently with the toe while still balancing. Repeat by reaching backwards = 1 rep.
Stay balanced and fully extend the knee and hip each time the foot returns to starting position.

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.

Low Abdominal Twist, Knees Bent (No Video)

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 by pushing into the floor, then twist the hips and reach the knees together toward the ground, resisting the twist with the abdominals.
Slowly return the knees to above the hips and twist to the other side.
Continue alternating sides, holding the chest as still as possible and breathing normally.
*Modification: hold a medicine ball or medium weight above the chest to force the abdominals to engage.

Bridge Hold (No Video)

Lie on your back with the knees bent at hip width apart, toes straight and knees directly over the toes.
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, squeezing the gluts together to full extend the hips, and hold for the designated number of seconds.

Exercise Descriptions

Strength Workout

Split Squat with MB Overhead

Start standing on one foot in front and step back with the other foot to a lunge. Hold a medicine ball above the head with elbows extended.
Keeping your weight mostly on the front heel and back foot straight, bend both knees to 90 degrees.
Push through the front heel to return the arms to starting position, pushing up against the weight.
Complete all reps on one leg before switching. Keep the back flat and shoulders back and down, core engaged.
*MB Overhead 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.

Body Weight Squat with Ground Touch

Start standing with the feet under the shoulders and toes pointing about 10 degrees out, hands in front of the body.
Bend the knees to parallel with the ground or slightly below, reaching back slightly with the hips with a flat back. Allow the knees to come slightly forward of the toes, and do not let the knees go inward or outside the toes.
Reach toward the ground and touch between the feet, then engage the legs and push through the heels to stand back up, fully extending the hips with the gluts at the top of the motion (‘tuck’ the hips under the shoulders).
*Toe touch not shown.

Quadruped Arm Openers, Knees Lifted

Start in quadruped position with the feet shoulder width apart, hands under the shoulders and elbows extended, then lift the knees off the ground about 1 inch.
Pull one arm with the elbow extended until the shoulders are stacked, keeping the hips facing the floor. 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 for the designated number of reps.
*To modify, place the knees on the ground. Quadruped position not shown.

MB Sit-up

Start seated with the arms extended overhead holding a medicine ball, knees bent and feet on the floor.
Lie back to the ground, reaching the hands back overhead to stretch the upper abdominals, then sit up quickly as soon as the shoulders touch the ground.
Go as quickly as possible between reps, but pause slightly if needed at the top for maximum speed at the bottom.
*Medicine ball not shown.

Reverse Curl-up with Leg Extension on Bench

Lie on your back with your legs and arms straight, holding the hands under the hips to support the low back.
Lift the feet slightly off the ground, then bend both knees at the same time to in a ‘tucked’ position with the knees under the chin.
Pull the knees as far as possible toward the chest until the hips lift slightly off the ground.
Slowly return the legs to the starting position, keeping the low abdominals drawn in as the legs lower.
*Bench not shown.