Curriculum
PHASE II: STABILIZATION
PHASE II – WEEK 3 – DAY 1
LEGS, CARDIO x CORE
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 would be 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
SPLIT SQUATS
2 SETS & 10 REPS ON EACH LEG
STEP TAPS
2 SETS & 30 ON EACH LEG
*Use a stair or curb.
BICYCLES
2 SETS, 15 ON EACH SIDE
1.5-minute rest before starting second round
ROUND TWO
SINGLE LEG WEIGHT PICK UP & SIT-DOWN RDL
3 SETS & 10 ON EACH LEG
WEIGHT: 1-Gallon Bottle Of Water (Filled)
LATERAL STEP TAP
2 SETS & 30 ON EACH LEG
*Use a stair or curb.
CHAIR SIT-UPS I CRUNCHES
2 SETS & 20 REPS
(Laying on your back, legs straight in the air)
*If you can’t get up from the floor, lay on a bed, bench or couch.
1.5-minute rest before starting third round
ROUND THREE
DIP POSITION SINGLE LEG INNER & OUTER THIGH
2 SETS & 20 ON EACH LEG
STEP DOWNS | STEP BACKS
2 SETS & 30 ON EACH LEG
“V” OUTS
2 SETS & 10 ON EACH LEG