Curriculum
PHASE III: STRENGTH
PHASE III – WEEK 2 – DAY 3
CHEST 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
PUSH-UPS
3 SETS & 10 REPS
(On the floor)
*If you can’t get up from the floor, use a bed, bench or couch
CHAIR TRICEP DIPS
3 SETS & 10 REPS
(Legs straight)
(Hands on the chair, glutes & legs off of the chair in alignment
with heels on the floor)
*Use a chair or ledge. (i.e. fireplace, bottom of the stairs, etc.)
1.5-minute rest before starting second round
ROUND TWO
CHEST PRESS HOLD
3 SETS, 10 ON EACH ARM
(Laying on your back on the floor)
*If you can’t get up from the floor, lay on a bed or bench.
WEIGHT: Two (2) 64 oz
Filled Water Bottles; Holding One In Each Hand
PLANK TRICEP KICKBACKS
3 SETS & 10 REPS
(On the floor in Plank position)
If you can’t get up from the floor,
use a bed, chair or a couch.
WEIGHT: One (1) 12 - 64 oz
Filled Water Bottles
1.5-minute rest before starting second round
ROUND THREE
DECLINE CHEST PRESS HOLD
3 SETS, 10 ON EACH ARM
(Laying on your back, glutes up,
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) 64 oz
Filled Water Bottles; Holding One In Each Hand
TRICEP BODY EXTENSIONS
3 SETS & 10 REPS
(Laying on the floor on your side)
*If you can’t get up from the floor, lay on a bed or couch.
1.5-minute rest before starting third round
ROUND FOUR
SIDE SHUFFLES
3 SETS & 1 MIN
FORWARD RUNS x BACK PEDDLES
3 SETS & 1 MIN
(20 STEPS FORWARD x 20 STEPS BACKWARDS)