Curriculum
PHASE II: STABILIZATION
PHASE II – WEEK 1 – DAY 7
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 ! ! !
THREE ROUNDS
STEP TAPS
45 seconds on each leg
*Use a stair or curb
PLANK
45 seconds
(On your forearms)
*If you have limited mobility, place forearms on a bed or couch
with your hips up and toes on the floor.
TOTAL BODY ALIGNMENT!
SIDESTEP REACH-OUTS
45 seconds
SIDE PLANK
20 SECONDS PER SIDE
(Laying on your forearm on your side)
*If you can’t get up from the floor, use a bed or firm couch.
HIGH ALT KICKS
45 SECONDS
V HOLD
45 SECONDS
(Sit on the floor, feet in the air, knees bent)
*If you can’t get up from the floor, sit on a bed, bench or couch.