Curriculum
PHASE III: STRENGTH
PHASE III – WEEK 3 – 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
DECLINE PUSH-UPS
2 SETS & 10 REPS
(Knees or feet in chair, hands on the floor)
SINGLE-LEG CHAIR TRICEP DIPS
2 SETS & 6 ON EACH LEG
(Hands on the chair, glutes & legs off of the chair
with one heel on the floor and the other in the air)
*Use a chair or ledge. (i.e. fireplace, bottom of the stairs, etc.)
1.5-minute rest before starting second round
ROUND TWO
ALT CHEST PRESS HOLD
2 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)
1-Gallon Bottles Of Water;
Holding One In Each Hand
CHAIR PLANK TRICEP KICKBACKS
2 SETS & 10 REPS
(Hands on a chair, body in plank position)
*Use a chair or ledge.
(i.e. fireplace, bottom of the stairs, etc.)
WEIGHT: One (1) 12 - 64 oz
Filled Water Bottles
1.5-minute rest before starting second round
ROUND THREE
CHEST PULL-OVERS WITH A PRESS
2 SETS, 10 REPS
(Laying on the floor, knees bent, feet flat)
*If you can’t get up from the floor, lay on your bed.
WEIGHT: One (1)
Gallon Of Water,
Held With Both Hands
BODY SKULLCRUSHERS
2 SETS & 10 REPS
(Laying on the floor, on your stomach)
1.5-minute rest before starting third round
ROUND FOUR
SIDE SHUFFLES
4 SETS & 1 MIN
FORWARD RUNS x BACK PEDDLES
4 SETS & 1 MIN
(20 STEPS FORWARD x 20 STEPS BACKWARDS)