Welcome, Kara!
Below are your workouts and schedule for November – December.
Click the link below to download a PDF of your workouts.
Follow this schedule to stimulate but not overwhelm the immune system.
Cardio
Cardio
Off
Strength
Off
Cardio
Strength + Cardio
Recovery
x 5 each
x 15 each
x 30” (seconds) each
x 30” (seconds)
Abbreviations: SB = Stability Ball MB = Medicine Ball DB = Dumbell
x 10 each leg
x 5 each
x 10 each
x 10 @ 8#
Abbreviations: SB = Stability Ball MB = Medicine Ball DB = Dumbell
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
Walk, bike, or row x 25 minutes total
Keep intensity to 40-60% of maximum effort.
Repeat this workout 1-2 times per week.
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