Layla Kilmer - WellLife Wellness

Layla's Workout Plan

Welcome, Layla!

Below are your workouts and schedule for January.

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

BW Workout

Tue

Cardio Day 1

Wed

Strength

Thu

OFF

Fri

BW Workout & Cardio Day 2

Sat

OFF

SUN

Strength

Before Workout

Foam Roll

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

Stretch

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

Strengthen

Complete x 3-5 reps each of Core Exercises 1-3 below.

Body Weight Workout

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

Exercise

Sets & Reps

Squat Jumps

x 10

DB Goblet Squat

x 12 @ 15#

Modified Push-ups

x 10

Split Squat with Twist

x 10 each side

Alternating Rows + Band Pull-downs on 1 leg

x 10 each

Modified Side Plank

x 20” each side

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

Strength

Weeks 1 & 2: Complete x 3 sets of Hex Bar Squat, then x 2 sets of all other exercises.
Weeks 3 & 4: Complete x 4 sets of Hex Bar Squat, then x 3 sets of all other exercises.

Exercise

Sets & Reps

Hex Bar Squat

x 8 @#135

DB Chest Press, Alternate Arms

x 12 each side @12#

Split Squat with Twist

x 10 each side

TRX Rows

x 15

Leg Lifts on Bench

x 10 each side

Reach ups, Feet Up (No Video)

x 25

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 ‘sprints’ at a run 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.

Day 1

Sprint x 30” (seconds) @80% effort x 3

Jog x 30” between sprints (rest of minute) = 1 set

Jog x 1-2 minutes between sets

Repeat x 2-3 sets (10-15 minutes total)

Jog until total workout = 20 minutes

Day 2

Run x 10′ (minutes) @40-60% of effort

Walk or stretch x 5′ (minutes)

Run x 5′ (minutes)

END – Stretch x additional 5′ (minutes) if needed

Total Workout = 25 minutes

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

Squat Jumps

Start standing with the hands by the sides, feet shoulder width apart.
Reach the hands up with arms straight to shoulder height, sitting back and down into a squat position.
Engage the quads and bend the knees until thighs are parallel with ground, reaching the hips back briefly to engage the hamstrings, and jump up immediately as high as possible, fully extending the hips and knees. Use the arms by pulling them down toward the sides as you jump.
Land softly and pause in athletic position before beginning the next repetition (do not use momentum). Keep the knees over the feet and not sagging inward or bowing during motion.

Dumbell Goblet Squat

Start standing with the feet hip width apart, hands holding a dumbell upright resting in the palms as shown.
Keeping the chest tall and resisting the weight by pressing up slightly, bend the knees and sit back until the thighs are parallel to the ground.
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.

Modified Push-ups

Start in push-up position on hands and knees, with the hands slightly wider than the shoulders and a straight line between the head, shoulders, hips, and knees.
Lower the chest toward the ground until the elbows are at 90 degrees.
Press away from the ground until the elbows are extended.
Continue alternating hands for the designated number of reps.
*Modified position not shown.

Split Squat with Twist

Start standing on one foot in front and one foot behind you, feet hip width apart and hands behind the head. Keep your weight mostly on the front heel, back foot straight.
Bend both knees to lower the hips toward the ground to just below knee height, twisting the chest and reaching the opposite elbow toward the front knee. Keep the shoulders over the hips as you twist.
Push through the front heel and square the shoulders 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.

Alternating Band Row + Pull-Down on 1 Leg

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, standing on 1 leg and leaning back slightly with upright posture and pronated grip (palms down).
Complete a row pulling the elbows toward the sides and shoulders back and down.
Return the hands to starting position, then complete a pull-down keeping the wrists straight, and pulling the palms toward the thighs and shoulder blades back and down.
Let the shoulders move forward with the band but keep down away from the ears.
*Row and single leg not shown.

Band Rows, on 1 Leg

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.

modified Side Plank

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.

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 Chest Press, Alternate Arms

Start lying flat on the back or bench, holding the dumbells on the thighs. If you are on the floor, place the feet under the knees hip width apart.
Bend the elbows to starting position under the wrists, holding the dumbells with a neutral grip (palms facing each other).
Press up to extend the elbows with the triceps, keeping the wrists in line with the shoulders and shoulders down away from the ears. Turn the grip to pronated (palms facing the feet) as you press.
Lower the dumbells to starting position and repeat.
*Alternating arm not shown.

Split Squat with Twist

Start standing on one foot in front and one foot behind you, feet hip width apart and hands behind the head. Keep your weight mostly on the front heel, back foot straight.
Bend both knees to lower the hips toward the ground to just below knee height, twisting the chest and reaching the opposite elbow toward the front knee. Keep the shoulders over the hips as you twist.
Push through the front heel and square the shoulders 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.

TRX Rows

Lay under a TRX trainer with the elbows extended and knees straight, balancing on the heels. Choose an angle that is makes it possible to complete the exercise.
Keep a straight line between the head, shoulders, hips, and knees.
Lift the chest and hips together until the elbows are bent at 90 degrees, pulling the chest up between the hands and the shoulder blades back and down behind you.
Do not let the hips fall or the shoulders and next to strain as the body lifts.

Leg Lifts on Bench

Lie on your back with the legs straight above the hips, holding the bench above and behind the head for leverage.
Lower one leg toward the ground, knee straight but not locked and toe pulled up toward the shin.
Return the leg to the starting position and repeat on the other side.
Hold the low abdominals engaged as the leg lowers, pulling the belly toward the spine.
*Alternating leg and bench not shown.

Reach-ups with Feet Up (No Video)

Start lying on your back with the feet above the hips and legs straight, hands clasped over the thighs with elbows extended.
Reach the chest and hands toward the feet (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.