Curriculum
PHASE II: STABILIZATION
Text lesson
PHASE II – WEEK 1 – DAY 2
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 ! ! !
TODAY’S WORKOUT
SIDEKICKS
5 SETS & 30 SECONDS EACH SIDE
V-OUTS
5 SETS & 30 SECONDS
SIDE SHUFFLE
5 SETS, 30 SECONDS
(5 shuffles to the right then 5 shuffles to the left, 3x’s)
BICYCLES
5 SETS, 30 SECONDS EACH SIDE
STEP BACK KNEE RAISES
5 SETS, 30 SECONDS EACH SIDE
PLANK
5 SETS, 30 SECONDS