Curriculum
PHASE III: STRENGTH
PHASE III – WEEK 4 – DAY 7
ABS x CARDIO
5-MIN WARM-UP
● Superset
○ Complete each exercise, one after the other.
Repeat three times (this would be 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 ! ! !
THREE ROUNDS
FORWARD RUNS x BACK PEDDLES
60 SECONDS
(20 STEPS FORWARD x 20 STEPS BACKWARDS)
PLANK
60 seconds
(On your forearms)
*If you have limited mobility, place forearms on a bed or couch
with your hips up and toes on the floor.
TOTAL BODY ALIGNMENT!
MOUNTAIN CLIMBERS
60 seconds
SIDE PLANK
60 SECONDS
(Laying on your forearm on your side)
*If you can’t get up from the floor, use a bed or firm couch.
SIDE SHUFFLES
60 SECONDS
HOLLOW HOLDS
60 SECONDS
(Laying down on the floor, shoulders & head off of the floor, arms are back, legs are straight 6 inches off of the floor)
*If you can’t get up from the floor, lay on a bed.