Curriculum
PHASE II: STABILIZATION
PHASE II – WEEK 4 – 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
INCLINE PUSH-UPS
3 SETS & 15 REPS
*Use a bed, bench, chair, couch, counter, table or wall.
SIDESTEP REACH-OUTS
3 SETS & 15 REPS
TRICEPS PRESS
2 SETS, 15 REPS
(Laying on the floor, knees bent, feet flat on the floor)
*If you can’t get up from the floor, lay on a bed, bench or couch.
1.5-minute rest before starting second round
ROUND TWO
AROUND THE WORLDS
3 SETS, 10 REPS
(Head & shoulders on chair, couch, bed or bench;
hips up, feet flat on the floor.)
WEIGHT: Two (2) 12 oz
Filled Water Bottles; Holding One In Each Hand
SIDESTEP REACH-OUTS
3 SETS & 20 REPS
LYING TRICEP EXTENSIONS
3 SETS, 12 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, bench or couch.
WEIGHT: One (1)
Filled Gallon Of Water
1.5-minute rest before starting second round
ROUND THREE
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:One (1)
Filled Gallon Of Water
SIDESTEP REACH-OUTS
3 SETS & 20 REPS
TRICEP DIPS
3 SETS & 15 REPS
*Use a chair or ledge.
(i.e. fireplace, bottom of the stairs, etc.)