Curriculum
PHASE I: ENDURANCE x FORM
PHASE 1 – WEEK 1 | DAY 5
BACK x BICEPS
5-MIN WARM-UP
Repeat three times (this would be three sets).
before taking a break or moving onto the next exercise.
(i.e. do sidestep jacks instead of jumping jacks)
HIGH ALT KICKS
3 SETS & 10 REPS
JUMPING JACKS OR SIDESTEP JACKS
3 SETS & 10 REPS
SIDESTEP REACH-OUTS
3 SETS & 10 REPS
S T R E T C H ! ! !
TODAY’S WORKOUT
● Superset
○ Complete each exercise, one after the other.
Repeat twice (this would be two sets).
○ 20 – 30 second rest, if needed between each exercise.
● Key Terms
○ A round is a series of exercises you complete.
○ A set is a completion of one or more exercises in a row.
○ A repetition (a.k.a. rep) is the number of times you complete a single exercise
before taking a break or moving onto the next exercise.
● WARNING–PLEASE READ!
○ If you have bad knees or are morbidly obese, refrain from jumping exercises!
(i.e. do sidestep jacks instead of jumping jacks)
○ If your mobility is limited, modify the exercise by using the following:
■ Bed
■ Bench
■ Chair
■ Couch
■ Counter
■ Table
■ Wall
ROUND ONE
BENT-OVER LOW ROWS
2 SETS & 15 REPS
WEIGHT: Two (2)
1-Gallon Bottles Of Water,
Holding One In Each Hand
ALT HIGH KICKS
2 SETS & 20 REPS
HAMMERS
2 SETS & 15 REPS
WEIGHT: Two (2)
1-Gallon Bottles Of Water,
Holding One In Each Hand
1.5-minute rest before starting second round
ROUND TWO
BENT-OVER HIGH ROWS
2 SETS & 15 REPS
WEIGHT: Two (2) 1-Gallon Bottles Of Water, Holding One In Each Hand
ALT HIGH KICKS
2 SETS & 15 REPS
ALT CURLS
2 SETS & 15 REPS
WEIGHT: Two (2) 1-Gallon Bottles Of Water, Holding One In Each Hand
1.5-minute rest before starting third round
ROUND THREE
SUPERMAN
2 SETS & 15 REPS
(Lay on your stomach)
*If you can’t get up from the floor, lay on your bed or couch.
ALT HIGH KICKS
2 SETS & 20 REPS
FRONT & SIDE-RAISE HIGH PULLS
2 SETS & 20 REPS
WEIGHT: 12 oz
Bottle Of Wate