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Lina's Workout Plan

Welcome, Lina!

Below are your workouts and schedule for July.

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 & Core








Cardio & Core

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


  • 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.


Sets & Reps

Standing Hamstring Stretch
x 30”
Band Lateral Walks
x 15 each direction
Band Lateral Core Stabilization
x 10 each side
Modified Side Plank Leg Raise
x 10 each side
Lunge Position Band Row
x 10 each side

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


  • Weeks 1 & 2: Complete x 1-2 sets.
  • Weeks 3 & 4: Complete x 2-3 sets.


Sets & Reps


x 5

DB lateral lunge

X 8 each side

Band Paloff press with Rotation

X 12 each side

DB Single Leg Deadlift

X 10 each side

Single leg lateral balance

X 10 each side

Double Leg Lifts

x 12

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 20” (seconds) @80%

Jog x 90” (seconds)

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

Repeat this workout 2-3 times per week

Weeks 2 & 4

Run x 9′ (minutes)

Walk x 2′ (minutes) to recover

Repeat x 25 minutes.

Repeat this workout 2-3 times per week.

After Workout


  • 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

Hamstring Stretch

  • Stand about 1 stride away from a step or bench at knee height.
  • Keeping the back flat and quad engaged, pull the hip away from the heel to stretch the hamstring and back of the knee.
  • Keep good posture in the upper body, shoulders back and down.

Lateral Band Walks (NO Video)

  •  Start with a band around the ankles and feet hip width apart. The band should have medium tension.
  • Sit back slightly with the hips and bend the knees slightly so the shins are angled about 10 degrees. Keep the shoulders back and down and back flat.
  • Step sideways to shoulder width, then return feet to hip width distance, resisting the band. 
  • Walk sideways for the designated number of steps, then return the opposite direction.

Standing band lateral hold (No video)

  •  Stand turned 1/4 turn away from a wall, so the band is secured at shoulder height.
  • Hold the band with the arms extended with the band straight and with maximum tension.
  • Hold this position for 20 seconds on each side.

Side Leg Raises in Modified Plank Position (No Video)

  • Start lying on one side with the knees bent and hand supporting the head, feet in line with the hips.
  • Straighten the top leg and lift it up as high as possible with the side glut (glut medius), keeping the core engaged and 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.
  • *Modified plank position not shown.
  • Start kneeling on 1 leg facing a band secured above the head, holding the handles with palms down and arms extended overhead, with some tension on the band.
  • Pull the hands toward you bending the elbows to 90 degrees, pulling the elbows and shoulder blades back and down towards each other as though pinching a pencil. You will feel the biceps engage with the shoulder blades.
  • Resist the band slightly as you return to the starting position above the head, and repeat for the indicated number of reps on each leg.
  • *1/2 kneeling position and pull-down not shown.

Exercise Descriptions

Strength Workout

  • Start standing facing a hallway or space about 20 feet long, with good posture and core engaged.
  • Reach toward the ground to a forward fold and place the hands about 1 stride in front of the feet, shoulder-width apart, and walk out to push-up position. 
  • When you are in full plank, start walking the feet back to toward the hands with the legs straight but knees not locked, flexing and extending only at the ankle.
  • When you are in forward fold position, start walking the hands out to the next plank, just like an inchworm!
  • Start standing with the feet slightly wider than hip width apart and the arms by the sides, holding a dumbell vertically on the chest, palms facing up.
  • Bend one knee until the thigh is parallel with the ground, keeping the other leg straight. 
  • Push through the heel to straighten the leg and repeat on the same side. 
  • *Standing position not shown.

Band Paloff Press with Twist (No Video)

  • Start standing facing perpendicular to a band secured a chest height, holding the band on the chest with elbows under the wrists.
  • Press forward until the elbows are straight, then twist with the hands, chest 90 degrees to the side.
  • Return to the starting position and repeat, keeping the fee grounded and knees slightly bent. 
  • Start standing on one 1 leg with a slight bend in the knees and bend in the hips, holding a weight in the hands with arms extended. 
  • Shift your weight to the heel and lower the weight directly to the floor, keeping the abdominals and quad engaged, and a flat back flat.
  • Push through the heels to return to standing, with a flat back, shoulders back and down, and head in line with the spine.
  • *Single leg not shown.
  • Start standing about 1 stride to the side of a bosu. 
  • Step laterally onto the bosu and balance on the same leg, holding the other knee at hip height for 1-2 seconds. 
  • Fully extend the hips and knees at the top of the motion (‘tuck’ the hips under the shoulders). 
  • Step back to starting position and repeat on same leg.
  • Lie on your back with your arms straight and the hands under the hips to support the low back (for a challenge, place the arms by the sides).
  • Start with feet above the hips, and lower both legs at the same time, keeping the low back on the ground.
  • Keep the low abdominals drawn in as the legs lower (you will feel a ‘catch’). Lift the legs together back to starting position, keeping the knees straight.