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Lina's Workout Plan

Welcome, Lina!

Below are your workouts and schedule for January.

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

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

Wall Knee Drive with Twist
x 5 each side
SL Bar Single Leg Good Morning
x 10 each side
Band Standing Tricep Extensions (No Video)
x 15
SL Bridge on bench
x 3 x 10'' hold each side
Single Arm Plank with Rotation
x 5 each side

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

Weighted Single Arm Deadlift
x 8 x 25# each side
Bar Single Leg Good Morning
x 10 x 8# each side
DB Incline Chest Press
x 10 x 8# each side
Plank Opp. Arm, Opp. Leg Lift
x 5 each side
Half-Kneeling Band Pull-down
x 10 each leg
MB Seated Twist, Feet on the Floor
x 20 x 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.

Day 1

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

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

Jog x 90”-2 minutes between sets

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

Repeat this workout once per week

Day 2

Run x 12′ (minutes) @40-60% of effort

Stretch x 2-3′ (minutes) 

Run x 5′ (minutes) @40-60% of effort

Stretch x 2-3′ (minutes)

Repeat this workout 1-2 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

Wall Knee Drives with Twist

  • Start in push-up position on a wall 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 chest and touch the foot to ground, keeping the toe flexed up toward the shin.
  • Twist the knee toward the opposite shoulder as you drive the knee.
  • 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.
  • *Twist not shown.

Bar Single Leg Good Mornings

  • Start standing on one 1 leg with a slight bend in the knees and bend in the hips, holding a bar placed on the back just below the neck on the padded parts of the shoulders.
  • Shift your weight to the heel and lower the chest toward the floor, keeping the quad and abdominals engaged and the 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 and bar placed on back not shown.

Band Standing Tricep Extensions (No Video)

  • Start standing facing away from a band placed at shoulder height, holding the handles with the elbows at 90 degrees and palms facing each other and held just above the forehead.
  • Push the palms away from you extending the elbows with the triceps, then resist the band as you bend the elbows to starting position.
  • Keep the shoulders back and down away from the ears and abdominals engaged.

Elevated Single Leg Bridge

  • Lie on your back with one foot under the knee and the heel on an elevated, stable surface about 3-6 inches in height, and the other leg extended above the hip.
  • Holding the arms by the sides to balance, press through the heel on the ground and lift the hips to shoulder height, pushing directly downward so the object is secure. Initiate motion with the opposite (extended) leg.
  • Extend the hips fully by pushing through heel, then return the hips to the ground before the next rep. Keep the quad and hamstring engaged through the range of motion, engaging the gluts at the top of the motion and holding for 1-2 seconds or as indicated.

Single Arm Plank with Rotation

  • Start in plank position with the elbows on the floor, feet shoulder width apart, core engaged, and a straight line between the head, hips, knees, and feet. 
  • Take one hand and reach under the chest, then out and up to the ceiling with the elbow slightly bent and palm up to the ceiling.
  • Engage the shoulder blades back and down as you lift.
  • Return the hand to starting position and continue on the same side until all reps are complete. . 
  • *Plank position on elbows and single arm not shown.

Exercise Descriptions

Strength Workout

Weighted Single Arm Deadlifts (No video)

  • Start standing with a dumbell or kettle bell placed vertically on the ground between the feet. 
  • Reach down and grab the weight with one hand (holding kettle bell or dumbell palm facing sideways (neutral grip), with back flat and chest forward over the thighs.
  • Lift the weight with your legs first and chest up, pushing through the heels to engage the hamstrings, gluts, and quads. Stand up with the weight, holding it with arm straight and hands under the chest. 
  • Slowly lower the weight to starting position and repeat, sitting back and tilting the hips slightly forward as you bend the knees. Push the hips through and knees straight at the top of the motion with the gluts and quads (respectively).
  • *Keep the elbows extended at all times.

Bar Single Leg Good Mornings

  • Start standing on one 1 leg with a slight bend in the knees and bend in the hips, holding a bar placed on the back just below the neck on the padded parts of the shoulders.
  • Shift your weight to the heel and lower the chest toward the floor, keeping the quad and abdominals engaged and the 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 and bar placed on back not shown.

DB Incline Chest Press

  • Start seated on the edge of an incline bench, holding the dumbells on the thighs.
  • Lay back onto the bench with the elbows bent supporting the weight (pronated grip, palms toward the feet) and press directly up, extending the elbows with wrists in line with the shoulders.
  • Lower the dumbells always pressing against the weight with shoulders back and down, keeping the elbows in line with the wrists (as if on railroad tracks). You will feel a slight stretch in the shoulders.
  • Extend the elbows so the dumbells are in the line with the shoulders and repeat.

Plank Position Alternating Leg and Arm Extension

  • Start in plank position with the elbows on the ground, the core engaged, and a straight spine between the feet, hips, shoulders, and knees.
  • Balance on one elbow and the opposite foot, then lift one foot off the ground reaching the leg back and extend the knee, and at the same time extend the opposite elbow with the thumb up and arm by the ear. 
  • Keep a straight line between 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.
  • *Opposite leg and arm lift not shown.

1/2 Kneeling Band Pull-downs

  • 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.

MB Seated Twist, Feet on the Floor

  • Sit leaning back slightly with the knees bent and the feet on the floor, holding a medicine ball with the palms facing each other and elbows bent at 90 degrees.
  • Initiating with the ball, twist the chest as quickly and powerfully as possible from side to side, keeping the hips still.
  • Move the hands chest, and eyes together, reaching toward the floor with the ball but do not touch, stopping the ball and accelerating to the opposite side as quickly as possible.
  • Repeat on both sides until all repetitions are complete.
  • *Medicine Ball not shown.

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