Curriculum
PHASE III: STRENGTH
PHASE III – WEEK 2 – 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
WEIGHTED SQUATS
3 SETS & 10 REPS
WEIGHT: One (1) Gallon Of Water (Filled)
BED SIT UP x STAND UP
3 SETS & 15 REPS
(Laying on a bed or bench, feet never come off the floor)
1.5-minute rest before starting second round
ROUND TWO
HAMSTRING WALK-OUTS x GLUTE RAISE
3 SETS & 10 REPS
(Laying on the floor on your back)
*Complete glute raise after all hamstrings are complete.
If you can’t get up from the floor, lay on a firm bed or couch
SIDE PLANK HIP TAPS
3 SETS & 10 ON EACH SIDE
(On your forearm on the floor)
*If you can’t get up from the floor, use a bed, bench or couch.
ROUND THREE
PLANK INNER & OUTER THIGH
3 SETS & 15 REPS
(On the floor in Plank position)
*If you can’t get up from the floor, use a bed or a couch.
LYING LEG RAISES
3 SETS & 10 REPS
(Laying on the floor on your back)
*If you can’t get up from the floor, use a bed, long bench or a couch.
ROUND FOUR
MOUNTAIN CLIMBERS
3 SETS & 20 REPS
*If you can’t get up from the floor, use a bed or a chair
JUMPING JACKS OR SIDESTEP JACKS
3 SETS & 30 REPS