Curriculum
PHASE II: STABILIZATION
PHASE II – WEEK 1 – DAY 5
BACK, CARDIO 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 is considered as 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
SINGLE LEG & ARM BENT-OVER LOW ROWS
2 SETS & 15 REPS
WEIGHT: One (1) 1-Gallon Bottles Of Water
FORWARD RUNS, BACK PEDDLES
2 SETS & 5 Each Way, 3x
SINGLE LEG HAMMERS
2 SETS & Six (6) On Each Leg
WEIGHT: Two (2)
1-Gallon Bottles Of Water,
Holding One In Each Hand
1.5-minute rest before starting second round
ROUND TWO
SINGLE LEG & ARM BENT-OVER HIGH ROWS
2 SETS & 15 REPS
WEIGHT: One (1) 1-Gallon Bottles Of Water
FORWARD RUNS, BACK PEDDLES
2 SETS & 5 Each Way, 3x
SINGLE LEG ALT BICEP CURLS
2 SETS & Six (6) On Each Leg
WEIGHT: Two (2)
1-Gallon Bottles Of Water,
Holding One In Each Hand
1.5-minute rest before starting third round
ROUND THREE
ALT BIRD-DOGS
2 SETS & 10 ON EACH SIDE
(On The Floor on and hand and knees)
*If you can’t get up from the floor, sit on your bed.
FORWARD RUNS, BACK PEDDLES
2 SETS & 5 Each Way, 3x
SINGLE LEG FRONT & SIDE-RAISE HIGH PULLS
2 SETS & 15 On Each Leg
WEIGHT:12 oz Bottle Of Water