Curriculum
PHASE II: STABILIZATION
Text lesson
PHASE II – WEEK 1 – DAY 4
CARDIO ZONE TRAINING
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
WALKING OUTSIDE OR ON TREADMIL
SPEED: NORMAL PACE
30 SECONDS THEN
SPEED-WALK OR SPRINT
30 SECONDS REPEAT FOR DURATION!
TIME: 30 Mins
WALKING OUTSIDE OR ON TREADMILL
SPEED: NORMAL
TIME: 15 Mins