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Lina's Workout Plan

Welcome, Lina!

Below are your workouts and schedule for October.

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

Push-up Adductor Knee Drives
x 10

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 6 each side @ 10#

Bar Upright Row

x 10

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 15” (seconds) @80% effort x 2

Jog x 45” (rest of minute) = 1 set

Jog x 1-2 minutes between sets

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

Repeat this workout 2-3 times per week

Weeks 2 & 4

Run x 12′ (minutes) @40-60% of effort

Walk x 1′ (minute) to recover

Repeat x 2 sets

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

  • Start in push-up position with shoulders directly over the hands, core engaged, and a straight line between the head, shoulders, hips, and feet.
  • Bend and drive one knee and toward the shoulder and touch the foot to ground, keeping the toe flexed up toward the shin and leg slightly externally rotated at the knee (you will feel a stretch in the groin).
  • Extend the leg back with the glut and quad and repeat immediately on the other leg.
  • Keep the hips still and in line with the shoulders and feet.
  • Stand holding the handles of a double chord band fixed to a surface with the arms straight, hands at shoulder height.  Start with a slight tension in the band, leaning back slightly with upright posture and a pronated grip (palms down).
  • Pull the bands toward you keeping the elbows up at shoulder height, bending the elbows, pulling the shoulder blades back and down as though pinching a pencil.
  • Resist the band slightly as you return to the starting position, and repeat for the indicated number of reps.
  • *High elbow position not shown.
  • Start standing on one leg, holding the opposite leg slightly bent behind the body, shoulders back and down.
  • Reach down toward the foot and slightly left, while bending the knee on the ground and keeping the weight over the thigh. Sit the hips slightly away from the heel, then straighten the leg and the hip at the same time. 
  • Then repeat straight down, then to the right slightly = 1 rep.
  • Keep the shoulders and hips square to the ground and over the feet.
  • *3-Way reach not shown.

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.

Wide Leg Hamstring Stretch

  • Start seated on the ground with the legs straight in front of you, chest tall.
  • Spread the feet apart until you feel a stretch in the groin muscles.
  • Sit forward slightly on to the hip bones, keeping the back flat and quads engaged, lean slightly forward to stretch the hamstrings, groin, and backs of the knees.
  • Keep good posture in the upper body, shoulders back and down. 
  • Gently walk the hands forward to increase the stretch. Walk the hands back to decrease the stretch.

Exercise Descriptions

Strength Workout

  • Start standing about 1 stride facing a wall with the feet under the shoulders and toes pointing about 10 degrees out*. Hold the arms extended overhead with the shoulders back and down.
  • Reach the hips back and bend the knees to parallel with the ground, sliding the hands along the wall if necessary for support. 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).
  • Stay as close as you can to the wall without falling backwards as you squat.
  • *Wall not shown.
  • Start standing holding a kettle bell with the palms facing away, wrist directly over the elbows, with a slightly bend in the knees and core engaged.
  • Extend the elbow overhead with the shoulder and tricep, keeping the kettle bell over or slightly behind the shoulder as you press. Keep the shoulder back and down away from the ear.
  • Lower the kettle bell to starting position and repeat on the same arm until all repetitions are complete.
  • *Standing position and single arm not shown.
  • Start standing on one foot in front and one foot behind you, feet hip width apart holding a dumbell in 1 hand. Keep the weight mostly on the front heel, and the back foot straight (heel in line with the toe). 
  • Bend both knees to lower the hips and dumbell toward the ground until the knee is parallel with the ground, chest over the thigh and back flat.
  • Push through the front heel and 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.
  • *Single arm dumbell not shown.

BaR Upright Rows (No Video)

  • Start standing holding a bar at the hips and elbows extended. Grip the bar with palms facing you shoulder width apart, leaning slightly forward, hips and knees slightly bent. 
  • Hold the handles with arms extended and some tension on the band with a pronated grip.
  • Bend the elbows up and pull them up toward the ceiling, keeping the wrists directly under the shoulders. When the elbows reach shoulder height, pull the scapulas back and down away from the ears and elbows over the wrists.
  • Lie on the back with one knee bent and one leg extended, both feet held slightly off the ground.
  • Supporting the head with the hands, bring the straight leg toward you and twist the opposite elbow toward the knee.
  • At the same time, straighten the leg that started bent.
  • Repeat alternating the elbow toward the forward knee with one leg straight, moving the legs in a bicycle motion as the chest twists to face the forward knee. 
  • Keep the elbows flat rather than falling forward in line with the body.
  • Lie on your back with your legs and arms straight, holding the hands under the hips to support the low back.
  • Lift the feet slightly off the ground, then bend both knees at the same time to in a ‘tucked’ position with the knees under the chin.
  • Pull the knees as far as possible toward the chest until the hips lift slightly off the ground.
  • Slowly return the legs to the starting position, keeping the low abdominals drawn in as the legs lower.
  • *Bench not shown.