Lina's Workout Plan

Welcome, Lina!

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

x 10 right, x 10 left, x 10 both
x 5 each leg (Row + Pull-down = 1 rep)

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 6 each leg @ medium weight

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.

Weeks 1 & 3

Sprint x 10” (seconds) @80%

Jog x 3 minutes

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

Repeat this workout 2-3 times per week

Weeks 2 & 4

Run x 5′ (minutes)

Walk x 2′ (minutes) to recover

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

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

  • Start seated with a band around both legs, just above the knees.
  • Pull one knee away from the center of the body, keeping the hips and other leg completely still (the band will pull against the legs, so contract the muscles to resist). Repeat for all reps on each leg, then pull both legs apart. 
  • Place the hands on the hips to stabilize and feel the muscle engage. Sit slightly forward on the hip bones, with the back flat and shoulders back and down.
  • *Standing position not shown.
  • Start with the elbows 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. 
  • Do not let your hips sag, and keep the shoulders back and down and head in line with the spine.
  • *Downward dog not shown.

Opposite Arm, Opposite Leg Reach (No Video)

  • Lie on your back with the legs straight and arms straight overhead. 
  • Raise one arm and the opposite leg toward each other, keeping the core engaged and knee straight but not locked. The head can lift slightly with the arm, or rest on the ground.
  • Return the arm and leg to starting position and repeat on the opposite side. 
  • 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), standing on 1 leg.
  • Complete a row bending the elbows and pulling the hands 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.
  • Switch legs after half the repetitions are complete (Row + Pull-down = 1 Repetition).
  • *Row and single leg not shown. 

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.

Exercise Descriptions

Strength Workout

  • Start standing with feet hip width apart, hands holding a medicine ball on the chest.
  • Step back with one leg with the foot straight, keeping your weight over the front leg.
  • Bend both knees with the back flat and chest over the front thigh.
  • Step back to starting position, then press the medicine ball up overhead. Keep the shoulders down and extend the arms fully with the triceps.
  • Step back with the other leg, alternating sides until all repetitions are complete.
  • *Medicine Ball Press Up not shown.
  • Balance on one leg on a step about knee height, holding the other leg straight and slightly out in front, toe pulled up to the shin.
  • Bend the knee as close to 90 degrees as  you can, sitting back slightly and lowering the foot toward the ground to the side of the step. Place a block or flat object 1-2 inches off the floor, or use the wall for stability, if necessary to complete the exercise.
  • Push through the heel to return to standing position. Keep the back flat and core engaged. Repeat all repetitions on one leg before switching sides.
  • *Step 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.

Band Good Morning (No Video)

  • Start standing with feet hip width apart, hands holding a band with the palms down about shoulder width apart and slightly away from the body, with some tension in the band.
  • Start leaning forward with the back flat, shifting your weight to the heels. Reach the arms forward until they are by the ears and the torso is parallel with the ground. Keep the knees straight but not locked and the quads engaged.
  • When the back is parallel to the floor and you feel a stretch in the hamstrings, push through the heels and engage the gluts to lift the chest and head to starting position. Fully extend the hips and the knees at the top of the motion.
  • Keep the quads engaged but do not lock the knees. 
  • Start in push-up position with the feet shoulder width apart, elbows extended, core engaged, and a straight line between the head, shoulders, hips, and knees.
  • Lift one arm up, elbow extended, keeping the hips facing the ground.
  • Return the hand to starting position and repeat with the other arm until all repetitions are complete.
  • Use the shoulder blades to pull the shoulder back and down as the arm lifts..
  • Lie on your back with your arms by the sides or under the hips for support, knees bent and the feet flat on the floor, shoulder width apart. Optional: 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 off the floor and extend the leg with the quad, pulling the toe up toward the shin. Keep the knees in line.
  • Engage the low abdominals as you slowly return the foot to the ground, without rocking sideways.
  • Continue alternating extending the 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.