Lina's Workout Plan

Welcome, Lina!

Below are your workouts and schedule for November.

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

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 Lunge with Reach (No Video)
x 2 down and back
Walking Leg Lifts (No Video)
x 2 down and back
Walking Ankle Pulls (No Video)
x 2 down and back
x 10 each side, x 10 both

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 10 each side @10#
Hip Thrust on Bench (No Video)
x 10
DB Oblique Crunches (No Video)
x 10 each side @10#

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

Walk x 10′ (minutes)

Jog for 30” every 3 minutes.

Repeat this workout 2-3 times per week.

Day 2

Walk x 20′ (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 standing with feet hip width apart, holding a dumbell in one hand with the elbow extended.
  • Step forward with the opposite leg, keeping your weight over the front leg into lunge position. The front knee comes slightly forward but not past the foot, and the back knee stays behind the hips.
  • Bend the knees and lower the hips toward the ground, reaching the same elbow toward the knee.
  • Alternate legs until all repetitions are complete.
  • *Reach not shown.
  • Start standing one 1 leg with a slight bend in the knees and bend in the hips, holding the hands palms resting on the upper thighs.
  • Shift your weight to the heel and lower the palms along the thighs until they reach the knees. Reach toward the ground, keeping the quad engaged and the hips square.
  • Push through the heels to return to standing, with a flat back, shoulders back and down, and head in line with the spine. Take step and continue on the other leg.
  • *Single leg not shown. If you feel you will lose your balance, touch the other foot down briefly or complete next to a wall.

Walking Knee Pulls (No Video)

  • Start standing, then pull one knee toward the chest with both hands, lifting up onto the ball of the foot.
  • Keep the foot behind the knee, and toe flexed up toward the shin. 
  • Extend the leg back down with the glut and quad and take small step forward, then repeat immediately on the other side.
  • Keep the hips still and in line with the shoulders and feet, and head in line with the spine.
  • Start standing facing away from the secured band, feet shoulder width apart, one arm holding the band at shoulder height with the palm facing down.
  • Holding the band with one arm only, press forward to extend the elbow, keeping the elbow in line with the wrists. Keep the shoulders away from the ears as the arms straighten.
  • Resist the band with the core while pulling the hand back to starting position. 
  • Keep the shoulder back and down as you press, palm down.
  • *Single arm not shown.
  • 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.

Exercise Descriptions

Strength Workout

  • Start standing with feet hip width apart, holding a dumbell in one hand.
  • Step forward with opposite leg, keeping your weight over the thigh into lunge position. The front knee comes slightly forward but not past the foot, and the back knee stays behind the hips.
  • Bend the knees and lower the hips toward the ground with chest slightly forward over the thigh. Push the front heel to return the feet together, then repeat on the same side until all repetitions are complete.
  • *Dumbell not shown.
  • Start standing on the band with both feet, with the hands at the shoulders and palms facing each other*. 
  • Keeping the hands over the elbows and shoulders back and down, bend the knees and sit back until the thighs are parallel to the ground, then immediately sit tall and push through the heels to stand to full hip extension.
  • Keep the back flat and knees in line with (and slightly forward of) the toes, and do not let the heels lift off the floor.
  • *Band not shown; use a chair or bench at hip height behind you if needed.
  • Complete push-ups with one hand on a medicine ball about the size of your palm.
  • Make sure the chest is balanced between the hands and there is minimal strain on the wrists.
  • Complete the designated number of reps with one arm at shoulder height, then switch arms and complete repetitions on the other side.
  • *Medicine ball not shown.

Hip Thrusts on Bench (No Video)

  • Lie on your back on a bench with the shoulders, head, and neck supported in a bridge position with the knees directly over the toes.
  • Place a bar directly over the hips at the very tops of the thighs, holding the bar in place with both hands.
  • Push through both heels and extend the hips until they are in line with the shoulders and knees, squeezing the gluts together to fully extend the hips.
  • Hold for 1-2 seconds and return to the floor, reset, and repeat for designated number of reps. 
  • Start seated with the hands holding a weight on the chest.
  • Lie back to the ground, reaching the chest back and up quickly to sit up with the elbows wide.
  • Go as quickly as possible between reps, but pause slightly if needed at the top for maximum speed at the bottom. 
  • *Weight on chest not shown.

Standing DB Oblique Crunches (No Video)

  • Start standing holding a dumbell in one arm, with the other hand behind the head. Keep the arm straight but not locked.
  • Lean the opposite shoulder of the weight toward the same hip, feeling a ‘crunch’ in the oblique and shortening the distance between the shoulder and the hip. Keep hips and shoulders facing forward.
  • Return to the starting position slowly and repeat.