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Workout Plan

Welcome, Lynn & Maycie!

Below are your workouts and schedule for this month. 

Workout Schedule

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

MON

Cardio & Flexibility

Tue

Off

Wed

Intervals & Core

Thu

Off

Fri

Cardio & Flexibility

Sat

Off

Sun

Intervals & Core

Cardio Workout

  • Continue cardiovascular activity at a moderate pace for 10-20 minutes without stopping.
  • You will feel your heart beating and break a light sweat.
  • A ‘moderate’ pace means your effort is about 50%.

Complete this workout every other day, BEFORE a core workout.

Core Workout

  • Complete this workout every other day x 1-2 sets.
  • Increase sets and reps as you improve.

Exercise

Sets & Reps

Low Abdominal Breathing

x  5 Repetitions

Low Abdominal Hold

x  30 seconds

Low Abdominal marching on Floor

x  5-10 Repetitions per leg

Low Abdominal Leg Extension on Floor

x  5-10 Repetitions per leg

Bridge Hold

x  30 seconds

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

After Workout

STretch

  • Hold static stretches on tight areas x 10-30 seconds each. 
  • Stretch calves, piriformis, and chest.

Foam Roll

  • Roll calves or any other tight areas for 1-2 minutes each. 

Exercise Descriptions

Strength

Low abdominal breathing

  • Lie on your back with the knees bent and feet on the floor, about hip width apart.
  • Place one hand on your chest and one hand on your stomach, and breathe in through the stomach, without letting the chest rise. Push the hand on the belly up as you pull air in.
  • Release the air by allowing the stomach to fall back toward the spine using gravity, then expel all the air by pulling the belly button toward the spine (called ‘drawing in’).

Low abdominal Hold (no video)

  • Lie on your back with the knees bent and feet on the floor, about hip width apart.
  • Complete 3 complete breaths, using the ‘drawing in’ for low abdominal breathing.
  • On the last breath when all the air is expelled, hold the low abdominals drawn inward, securing the low spine with the back flush to the floor. You will feel the gluts engage to fully stabilize the hips. 
  • Hold this position for designated number of seconds.
  • Lie on your back with your arms by the sides, knees bent and the feet flat on the floor, shoulder width apart. Place a towel under the low back, slightly rolled, just above the waist.
  • Hold the low abdominals engaged by pushing the towel into the floor, then lift one foot ~2 inches off the ground, keeping the knee bent at 90 degrees.
  • Reengage the low abdominals as you slowly return the foot to the ground, without rocking sideways.
  • Continue alternating legs, holding the hips as still as possible and breathing normally.
  • Keep the low abdominals ‘drawn in’ the belly toward the spine, gluts engaged as you lift and lower the leg.
  • Lie on your back with your arms by the sides, knees bent and the feet flat on the floor, shoulder width apart. Place a towel under the low back, slightly rolled, just above the waist.
  • Hold the low abdominals engaged by pushing the towel into the floor, then lift one foot off the floor and extend the leg with the quad, pulling the toe up toward the shin. Keep the knees in line.
  • Reengage the low abdominals as you slowly return the foot to the ground, without rocking sideways.
  • Continue alternating extending the legs, holding the hips as still as possible and breathing normally.
  • Keep the low abdominals ‘drawn in’ the belly toward the spine, gluts engaged as you lift and lower the leg.

Bridge Hold

  • Start lying on your back with your arms by the sides, knees bent and the feet flat on the floor, shoulder width apart. 
  • Hold the low abdominals engaged by pushing the towel into the floor, then push through the heels and lift the hips in line with the shoulders and knees.
  • Hold this position for the designated number of seconds, keeping the low abdominals ‘drawn in’ the belly toward the spine, gluts engaged as you lift and lower the leg.