Curriculum
PHASE I: ENDURANCE x FORM
Text lesson
PHASE 1 – WEEK 1 | DAY 7
ABS x CARDIO
5-MIN WARM-UP
● Superset
○ Complete each exercise, one after the other.
Repeat three times (this would be three sets).
● Key Terms
○ 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)
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 ! ! !
THREE (3) ROUNDS
JUMPING JACKS OR SIDESTEP JACKS
TIME: 30 Seconds
PLANK
(On your forearms)
*If you have limited mobility,
place forearms on a bed or
couch with your hips up and
toes on the floor.
TOTAL BODY ALIGNMENT!
TIME: 30 Seconds
SIDESTEP REACH-OUTS
TIME: 30 Seconds
SIDE PLANK
(Lay on your forearm on your
side)
*If you can’t get up from the
floor, use a bed or firm couch
TIME: 30 Seconds per side
ALT HIGH KICKS
TIME: 30 Seconds
V HOLD
(Sit on the floor, feet in the air,
knees bent)
*If you can’t get up from the
floor, sit on a bed, bench or
couch.
TIME: 30 Seconds