Curriculum
PHASE I: ENDURANCE x FORM
PHASE 1 – WEEK 4 | 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
LAWNMOWERS
3 SETS & 15 REPS
WEIGHT: Two (2) 1-Gallon
Bottles Of Water (Filled),
Holding One In Each Hand
ALT HIGH KICKS
3 SETS & 20 REPS
HAMMER TO PRESS
3 SETS & 12 REPS
WEIGHT: Two (2) 1-Gallon
Bottles Of Water (Filled),
Holding One In Each Hand
1.5-minute rest before starting second round
ROUND TWO
RHOMBOID PUSH-UPS
2 SETS & 12 REPS
(Lay on your stomach and forearms)
*If you can’t get up from the floor, use a bed or firm
couch.
ALT HIGH KICKS
3 SETS & 20 REPS
CURLS TO HIGH-PULLS
3 SETS & 15 REPS
WEIGHT: Two (2) 1-Gallon
Bottles Of Water (Filled),
Holding One In Each Hand
1.5-minute rest before starting third round
ROUND THREE
ALT SUPERMAN
3 SETS & 12 REPS
(Lay on your stomach,
arms straight out,
legs are straight back)
*If you can’t get up from the floor, lay on a bed or
couch.
ALT HIGH KICKS
3 SETS & 20 REPS
FRONT & SIDE RAISE
3 SETS & 20 Front, 20 Sides
WEIGHT: 12 oz
Bottle Of Water In Each Hand