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Kara's Workout Plan

Welcome, Kara!

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

Cardio

Tue

Off

Wed

Strength

Thu

Off

Fri

Off

Sat

Cardio

SUN

Strength

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

Leg Lifts on Foam Roller

x 10

x 8 each side

x 8 each side

x 10 each leg

Band Internal Rotations (No Video)

x 10 each side

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

Reach-ups (No Video)

x 20

x 60” 

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

Opposite Arm, Opposite Leg Extension with Reach-up (No Video)

  • Lie on your back with your arms straight and hands under the hips, supporting the low back. 
  • Start with one leg off the ground, held straight above the hip. 
  • Lower the leg toward the ground as far as possible without touching, keeping the low abdominals drawn in and the back flat pressing against the hands. 
  • Pull the leg back up to starting position and reach the opposite arm toward the foot, lifting the shoulders slightly as you reach reach up.
  • Return the arm to straight overhead as the leg lowers and immediately repeat on the same side until all repetitions are complete. 
  • 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.
  • Lift the knee up as high as possible, keeping the hips stacked (one directly on top of the other) and 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).
  • Keeping the wrists straight, push the palms toward the front of the thighs, pulling the shoulder blades back and down as though pinching a pencil.
  • Keep the chest up and elbows straight, and do not let the wrists break.
  • Resist the upward motion of the band and return, controlled, to the starting position, and repeat for the indicated number of repetitions

Band Shoulder Internal Rotations (No video)

  • Start seated or standing, holding a band with the elbow bent at 90 degrees and by the side, facing away from the band and 45 degrees with some tension at waist height, palm in a neutral grip.
  • Keeping the elbow at 90 degrees and close to the sides (as if holding a towel or soft object on the side), pull the palm toward the body to the midline using the forearm and inner shoulder, keeping a neutral grip.  
  • Return the hand to starting position and repeat. 
  • 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

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, hands holding two dumbells on the shoulders, with the elbows directly below the wrists, 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 on shoulders not shown.
  • Start in push-up position with the hands directly under the shoulders and knees on the ground. 
  • Hold the arms straight with hands under shoulders and on knees and a straight line between the head, shoulders, hips, and knees. 
  • Bend the elbows and lower the chest toward the ground until they elbows are at or close to 90 degrees.
  • Push yourself up to return to starting position, repeating once per second until all repetitions are complete. 
  • *Modified position (knees down) not shown.
  • 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. 

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.
  • Start with the elbows on the ground, the core engaged, and a straight spine between the feet, hips, shoulders, and knees.
  • 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 Plank (not shown): drop knees to the floor to isolate the hips and shoulders.