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WellLife Consulting, LLC

Lina's Workout Plan

Welcome, Lina!

Below are your workouts and schedule for June.

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

Download PDF

Workout Schedule

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

MON

Cardio & Core

Tue

OFF

Wed

Strength

Thu

OFF

Fri

Cardio & Core

Sat

OFF

SUN

Strength

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

Walking High Knees
x 2 down and back
Walking to Jogging Butt Kickers
x 2 down and back
A-March Walk
x 2 down and back
B-March Walk
x 2 down and back
Lunge Position Hold
x 30'' (seconds) each

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

KB Swing
x 20 @20#
DB Split Squats
x 8e @ 12#
1/2 Kneel KB Overhead Press (No Video)
x 10 @ 10#
Squat on Upside Down Bosu
x 12
Seated Single Arm Band Pull-down
x 10e @ medium
MB Curl-up with Leg Extension
x 15 @6#

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

Cardio Workouts

  • Day 1 Workouts are done ideally on an equivalent cardio machine (e.g. bike, rower, elliptical, swim, etc.) at the intervals suggested, 1x/ week.
  • Day 2 workouts may be jogging, focusing on proper running technique and stopping to stretch if needed.
  • Before any cardio workout, do a warm-up at an easy pace for 5-10 minutes.
  • Calculate your heart rate zones or use a scale of ‘rating of perceived exertion’ from 1-10 (10 being hardest).
  • You may also use your calculated Heart Rate Maximum if known.

Weeks 1 & 3

Run x 4′ (minutes) @70% of effort

Jog x 2′ (minutes)

Continue for 20 minutes

Repeat this workout 2-3 times per week.

Weeks 2 & 4

Run x 15′ (minutes) @40% of effort

Walk x 1′ (minutes)

Run x 5′ (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

Walking High Knees

  • March and drive one knee and hold, as if taking off for a sprint but stopping just at the knee drive, balancing until ready to take the next step. 
  • Using perfect posture and opposing arm action, immediately lower the leg slowly with control. 
  • Keep head still, good posture; walk 2-3 steps to then drive the opposite knee, balance, etc.

Walking to Jogging Butt Kickers

  • Start standing with feet hip width apart, hands behind the hips with the palms facing out.
  • Step forward with one leg, keeping your weight over the ball of the front foot.
  • Kick the heel up toward the hip as quickly as possible, then slowly lower. You will feel a ‘catch’.
  • Bring the knee forward slightly as the foot lifts. Keep the arms at 90 degrees.
  • Continue walking, alternating legs until all repetitions are complete.

A-March Walk

  • March and drive one knee and hold, as if taking off for a sprint but stopping just at the knee drive, balancing until ready to take the next step.
  • Using perfect posture and opposing arm action, immediately lower the leg slowly with control.
  • Keep head still, good posture; walk 2-3 steps to then drive the opposite knee, balance, etc.

B-March Walk

  • March as in the A-march walk, and allow the forward leg to extend in front of you at hip height after the high-knee drive.
  • Paw down quickly and drive the hips through (occurs in a 1 & 2 & rhythm, with the kick on the ‘1’ and the paw on the ‘&’). 
  • Step forward with the opposite foot and continue on the other leg as if walking.

Lunge Position Hold

  • Get into lunge position with weight on forward leg and knee over foot, back knee just behind hip.
  • Hold the arms at 90 degrees, with the opposite arm slightly forward and same arm slightly back as in running.
  • Hold position for 30’’ on each leg.
  • As a challenge, clasp hands in front of chest with arms extended. 

Exercise Descriptions

Strength Workout

KB Swing

  • Start standing with the feet slightly wider than shoulder width apart holding a kettle bell or dumbell upright with both hands, arms straight.
  • Engage the legs and lower the hips to the ground by sitting slightly back, lowering the weight to the ground.
  • Stand up by extending the knees and hips with the quads and gluts, pulling the knees toward each other with the adductors. Keep a flat back and arms extended the entire range of motion.

DB Split Squats

  • Start standing on one foot in front and one foot behind you, feet hip width apart and holding two dumbells by the sides. 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, keeping the chest over the thigh and shoulders back. The front knee will come slightly over but not past the toe.
  • 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.
  • *Dumbell not shown.

1/2 Kneeling DB Press Up (No Video)

  • Start on one knee, holding a kettle bell on the chest with the palms facing up.
  • Press the bell up and over the opposite shoulder, keeping the elbows supporting the wrists.
  • Reach overhead with the arms by the ears, feeling a stretch in the opposite side.
  • Lower the bell and repeat all reps on one side, then switch.

Squats on Upside Down Bosu

  • Start standing on an upside down bosu, feet hip width apart. 
  • Sit back and down with the hips, pushing the knees forward slightly over the toes. 
  • Keep the chest tall, and push through the heels to stand up, tucking the hips under at the top. 
  • Hold the hands out in front as you squat, or place hands behind the head.
  • *Bosu not shown.

Seated Band Single Arm Pull-downs

  • Start seated with a band placed above the hand, holding both handles with one arm extended above the head with some tension in the band.
  • Pull the hand toward you with elbows at 90 degrees by the sides, pulling the shoulder blade back and down as though pinching a pencil.
  • Keep the chest up and stay leaning back slightly. Resist the upward motion of the band and return to the starting position and repeat all reps on one side, then switch.
  • *Seated and high band position not shown.

MB Curl-up with Leg Extension

  • Start lying on your back with the medicine ball over the chest and knees bent, feet held slightly off the floor. 
  • Reach the medicine ball overhead to stretch the upper abdominals, letting the feet and knees reach away from the body with feet held slightly off the ground.
  • Once you have reached as far as you can with the low back still on the floor, reach the arms over the knees toward the feet. 
  • Immediately return to starting position and repeat for the designated number of reps.
  • *MB and arm and leg extension not shown.

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