Curriculum
PHASE III: STRENGTH
PHASE III – WEEK 4 – 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: Two (2)
1-Gallon Bottles Of
Water, Holding One In
Each Hand
SEATED BODY TWIST, KNEE TO ELBOW
3 SETS & 10 EACH SIDE
(Sit-up on the floor, legs straight)
*If you can’t get up from the floor, use a bed or couch.
1.5-minute rest before starting second round
ROUND TWO
WALKING LUNGES
3 SETS & 10 ON EACH LEG
SCISSORS
3 SETS & 20 ON EACH LEG
(Laying on the floor, on your back)
*If you can’t get up from the floor, use a bed or couch.
ROUND THREE
BODYWEIGHT HAMSTRING HEEL WALKOUTS
3 SETS & 10 REPS
(Sitting on the floor, with your hands on your sides,
heels on the floor, toes straight up)
BUTTERFLY SIT-UPS
3 SETS & 20 REPS
(Sitting on the floor with soles of feet touching)
*If you can’t get up from the floor, use a bed.
ROUND FOUR
MOUNTAIN CLIMBERS
3 SETS & 40 ON EACH LEG
*If you can’t get up from the floor, use a bed or a chair
JUMPING JACKS OR SIDESTEP JACKS
3 SETS & 40 REPS