Kelly's Workout Plan

Welcome, Kelly!

Below are your workouts and schedule for April.

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

Workout Schedule

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

MON

Recovery (e.g. Yoga, walk)

Tue

OFF

Wed

Strength & Core

Thu

OFF

Fri

Cardio  & Core

Sat

OFF

SUN

Strength & Cardio

Before Workout

Foam Roll

  • Lightly roll 5-10 times on tight areas to increase blood flow.
  • Roll hips, quads, calves, upper and lower back. 

Stretch

  • Stretch tight muscles for no more than 3-5 seconds
  • Stretch hips, quads, calves, chest, arms, and neck
  • Repeat x 3-5 times per area.

Strengthen

  • Complete x 3-5 reps each of Core Exercises 1-3 below, including Clam Shells, Push-up Position knee drives, and 1/2 squats with band.

Core Workout

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

Exercise

Sets & Reps

Bridge Hold (No Video)
x 10 x 3'' hold
x 20'' each side
Heel Taps (No Video)
x 20 each leg

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

x 20'' x 3 sets
x 20 each side

Band Rows on 1 Leg

x 20

Modified Plank

x 20'' x 3 sets

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 ‘runs’ at a moderate pace, or use an equivalent cardio machine (e.g. bike, rower, elliptical, swim, etc.) at 50-70% of your maximum effort.
  • Walk to recover, or use 40-50% of your effort if on a machine or doing equivalent activity.
  • You may also use your calculated Heart Rate Maximum if known.

Week 1

Run x 30” (seconds)

Walk x 60” (seconds)

Repeat x 20 minutes total

Repeat this workout x 3 times per week

Week 2

Run x 60” (seconds)

Walk x 90” (seconds)

Repeat x 20 minutes total

Repeat this workout x 3 times per week

Week 3

Run x 90” (seconds)

Walk x 2′ (minutes)

Repeat x 20 minutes total

Repeat this workout x 3 times per week

Week 4

Run x 2′ (minutes)

Walk x 3′ (minutes)

Repeat x 20 minutes total

Repeat this workout x 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

  • 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 ~2 inches off the ground, keeping the knee bent at 90 degrees.
  • Reengage the low abdominals as you slowly return the foot to the ground, without rocking sideways.
  • Continue alternating legs, 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 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.

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. 
  • Lie on one side with the elbow directly under the shoulder, with the hips stacked and feet together. Keep a straight line between the head, chest, hips, and feet. Bend the bottom knee back but keep the legs together.
  • Engage the core and tuck the hips under, lifting the hips off the ground. Hold for the designated number of seconds, then switch sides.
  • Keep the shoulders back and down away from the ears and hips tucked with the low abdominals and gluts. Use a wall behind you as a cue if needed.
  • *Modified position not shown.
  • Lie on your back with your arms by the sides, knees bent and the feet flat on the floor, shoulder width apart. Place a towel under the low back, slightly rolled, just above the waist.
  • Hold the low abdominals engaged by pushing the towel into the floor, then lift one foot ~2 inches off the ground, keeping the knee bent at 90 degrees.
  • Reengage the low abdominals as you slowly return the foot to the ground, while at the same time bringing the other foot up and passing the feet in the air. Tap the heel gently to the ground before beginning the next repetition, without rocking the hips.
  • Continue alternating legs, holding the hips as still as possible and breathing normally.
  • Keep the low abdominals ‘drawn in’ the belly toward the spine, gluts engaged as you lift and lower the leg.

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 under the shoulders and toes pointing about 10 degrees out*.
  • 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.
  • 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).
  • *Place the hands on the head or above the head as a challenge
  • Start standing holding the band in each hand with some tension, elbows directly in line with the wrists. Stand with one foot slightly forward and the knees slightly bent.
  • Press forward to extend the elbows, keeping the elbows in line with the wrists. Keep the shoulders away from the ears as the arms straighten.
  • Resist the band while pulling the hands back to starting position. 
  • Keep the elbows in line with the wrists (as if on railroad tracks) at all times (i.e. keep the wrists the same distance apart the whole range of motion).
  • 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. 
  • Stand standing facing a band fixed at chest height, holding the bands with the arms straight and some tension. Lean back slightly with upright posture and a pronated grip (palms down).
  • Pull the bands toward you and bend the elbows, turning the thumbs up to a ‘neutral’ grip. Pull the shoulder blades back and down as though pinching a pencil, keeping the elbows close to the body.
  • Resist the band slightly as you return to the starting position, and repeat for the indicated number of reps.

MODIFICATION: with no fixed surface for band, stand on the band in a single leg deadlift position with one leg off the floor and both hands holding the band. Complete rows from bent over position, back flat and parallel to the floor.

  • 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.