Follow this schedule to stimulate but not overwhelm the immune system.
Cardio & Core
Endurance
Off
Cardio & Core
Off
Endurance
Off
x 5 each side
x 10 x 2-3” hold
x 5 x 3” hold each side
x 10 each side
Abbreviations: SB = Stability Ball MB = Medicine Ball DB = Dumbell
x 10 each leg
x 15 each arm
x 10 each leg
x 10 each
x 15 each side
Abbreviations: SB = Stability Ball MB = Medicine Ball DB = Dumbell
Complete ‘Runs’ at 60-70% of your maximum effort.
Recovery ‘jog’ should be at 40-60% of your maximum effort
You may also use your calculated Heart Rate Maximum if known.
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