Curriculum
PHASE II: STABILIZATION
PHASE II – WEEK 2 – DAY 3
CHEST, CARDIO x TRICEPS
5-MIN WARM-UP
● Superset
○ Complete each exercise, one after the other.
Repeat three times (this is considered as 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
○ 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
KNEES PUSH-UPS
3 SETS & 15 REPS
(Knees and hands on the floor)
*If you can’t get up from the floor, use a bed or firm couch
SIDE SHUFFLE
3 SETS
(5 shuffles to the right then 5 shuffles to the left, 3x’s)
CHAIR TRICEP DIPS
3 SETS, 15 REPS
(Feet flat on the floor, knees bent)
*Use a chair or ledge (i.e. fireplace, bottom of the stairs, etc)
1.5-minute rest before starting second round
ROUND TWO
STABILIZATION CHEST PRESS
3 SETS, 15 REPS
(Head & shoulders on chair, couch, bed or bench;
hips up, feet flat on the floor.)
WEIGHT: Two (2) 64 oz
Filled Water Bottles; Holding One In Each Hand
SIDE SHUFFLE
3 SETS
(5 shuffles to the right then 5 shuffles to the left, 3x’s)
SINGLE-LEG & ARM TRICEP KICKBACKS
3 SETS, 15 REPS
WEIGHT: Two (2) 12 - 64 oz
Filled Water Bottles;
Holding One In Each Hand
1.5-minute rest before starting second round
ROUND THREE
STABILIZATION STRAIGHT-ARM PULLOVERS
3 SETS, 15 REPS
(Lay on your back, knees bent, feet flat on the floor)
*If you can’t get up from the floor, lay on a bed or couch.
WEIGHT: Two (2) 12 - 64 oz
Filled Water Bottles;
Holding One In Each Hand
SIDE SHUFFLE
3 SETS
(5 shuffles to the right then 5 shuffles to the left, 3x’s)
SINGLE LEG SINGLE-ARM LIBERTIES
3 SETS & 15 REPS
WEIGHT: One (1)
12 - 64 oz Filled Water Bottle