Susanne's Workout Plan

Welcome, Susanne!

Below are your workouts and schedule for September.

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

Workout Schedule

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















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 tight muscles for no more than 3-5 seconds
  • Stretch hips, quads, calves, chest, arms, and neck
  • Repeat x 3-5 times per area.


  • Complete core workout below before and/or after strength exercises 1-2 times per week.


  • Complete exercises as a set with minimal rest between exercises.
  • Rest x 1 minute between sets.
  • Complete Exercises 1-3 as a set, followed by Exercises 4-7.
  • Weeks 1 & 2: Complete x 2-3 sets.
  • Weeks 3 & 4: Complete x 3-4 sets.


Sets & Reps

x 10 each leg

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

Cardio Workouts

  • Before any cardio workout, do a warm-up at an easy pace for 5-10 minutes.
  • Complete ‘sprints’ at a run or using an equivalent cardio machine (e.g. bike, rower, elliptical, swim, etc.) at 70-75% of your maximum effort.
  • Recover at 40-50% of effort between intervals.
  • You may also use your calculated Heart Rate Maximum if known.

Weeks 1 & 3

Sprint x 30” (seconds) @80%

Jog x 90” (seconds)

Repeat x 3-4 sets, then continue jogging for 25 minutes total

Repeat this workout 2-3 times per week

Weeks 2 & 4

Run x 9′ (minutes)

Walk x 60” (seconds) to recover

Continue for 25 minutes total

Repeat this workout 2-3 times per week.

After Workout


  • 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

Strength Workout

  • Start standing with the arms straight by the sides, feet shoulder width apart. 
  • Engage the quads and bend the knees until thighs are parallel with ground, reaching the arms straight in front of you and hips to parallel with the ground, and jump up immediately as high as possible, fully extending the hips and knees. 
  • Land softly and pause in athletic position before beginning the next repetition (do not use momentum). Keep the knees over the feet and not sagging inward or bowing during motion.
  • Start in push-up position with the hands directly under the shoulders and knees on the ground. 
  • Hold the arms straight with hands under shoulders and on knees and a straight line between the head, shoulders, hips, and knees. 
  • Bend the elbows and lower the chest toward the ground until they elbows are at or close to 90 degrees.
  • Push yourself up to return to starting position, repeating once per second until all repetitions are complete. 
  • *Modified position (knees down) not shown.
  • Start standing on one foot in front and one foot behind you, feet hip width apart and hands clasped together overhead. 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.
  • 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.
  • Start in push-up position with the feet shoulder width apart, elbows extended, core engaged, and a straight line between the head, hips, knees, and feet. 
  • Pull one arm with the elbow extended until the shoulders are stacked, keeping the hips facing the floor. Engage the shoulder blades back and down as you pull, and look between the hands to avoid losing balance.
  • Return the hand to starting position and continue alternating hands for the designated number of reps. 
  • *To modify, place the knees on the ground or complete on a step or wall. To make more difficult, include a push-up between rows.
  • Lie on your back with one foot under the knee and one 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, keeping the knee close and object secure. 
  • Extend the hips fully before returning to the ground and gently touching 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.
  • Start seated, hands overhead and knees bent, feet on the ground hip width apart.
  • Reach back lowering the shoulders to the ground with the hands overhead, stabilizing with the hips with the low abdominals 
  • Immediately sit back up to 90 degrees at the hips, pausing slightly if needed at the top for maximum speed at the bottom.
  • Lie on your back with your arms straight and the hands under the hips to support the low back (for a challenge, place the arms by the sides).
  • Start with feet above the hips, and lower both legs at the same time, keeping the low back on the ground.
  • Keep the low abdominals drawn in as the legs lower (you will feel a ‘catch’). Lift the legs together back to starting position, keeping the knees straight.