Curriculum
PHASE I: ENDURANCE x FORM
PHASE 1 – WEEK 3 | DAY 3
CHEST x TRICEPS
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
INCLINE PUSH-UPS
2 SETS & 15 REPS
*Use a bed, bench, chair, couch, counter, table or wall.
SIDESTEP REACH-OUTS
2 SETS & 20 REPS
TRICEPS PRESS
2 SETS & 15 REPS
(Lay on the floor, knees bent, feet flat on the floor)
*If you can’t get up from the floor, lay on a bed, bench or couch.
1.5-minute rest before starting second round
ROUND TWO
AROUND THE WORLDS
2 SETS & 10 REPS
(Lay on your back, legs straight out)
*If you can’t get up from the floor, lay on a bed or bench.
WEIGHT: Two (2) 12 oz Filled Water Bottles; Holding One In Each Hand
SIDESTEP REACH-OUTS
2 SETS & 20 REPS
LYING TRICEP EXTENSIONS
2 SETS & 12 REPS
(Lay on your back, knees bent,
feet flat on the floor)
*If you can’t get up from the floor, lay on a bed, bench or couch.
WEIGHT: One (1)
Filled Gallon Of Water
1.5-minute rest before starting third round
ROUND THREE
STRAIGHT-ARM PULLOVERS
2 SETS & 15 REPS
(Lay on your back, knees bent,
feet flat on the floor)
*If you can’t get up from the floor, lay on a bed or couch.
WEIGHT: One (1) Filled Gallon Of Water
SIDESTEP REACH-OUTS
2 SETS & 20 REPS
TRICEP DIPS
2 SETS & 15 REPS
*Use a chair or ledge
(i.e. fireplace, bottom of the stairs, etc)