Phase III of ACE’s Kickstart Workout

ACE’s Phase III Workout (Weeks 9-12).

This 12-week exercise program by ACE will help you kickstart the new year. It is designed to increase total body muscle and cardiorespiratory fitness and improve your health.

Performance Training and Loading Training (Phase III).

We’ll be introducing Phase III to this program. We hope you have been enjoying the workouts and seeing the results. To include more external resistance, the training program’s intensity will be increased this month. Resistance training can improve muscular fitness and help you burn fat. It is best done in a circuit format with minimal rest between exercises. When selecting resistance, choose a weight that will make the last two assigned repetitions of the movement challenging to extremely challenging. If your goal is to do 15 repetitions, and you cannot complete 12 repetitions, then the weight is too heavy. If you can do 20 repetitions, then the weight is too low.

The Exercises for Weeks 9-12 will include the following:

• Stability Ball Glute Bridge
• Stability Ball Knee Tucks
• Stability Ball Crunches
• Deadlift with dumbbells
• Dumbbell Step Ups
• Standing Push Press
• Stability Ball Dumbbell Press
• Barbell Row
• Dumbbell Lateral Raise
• Stability Ball Dumbbell Fly

Week 9

Warm-up

Warm up by walking or marching for 3-5 minutes before you begin the exercises. The warm-up involves using a stabilization ball with body weight to prepare for Phase III. When choosing a stability ball size, your ankles and knees must be at ninety degrees. Your stability ball should be properly inflated. It should be solid and firm.

Warm-Up Exercise #1 Stability Ball Galute Bridge

• One set of 8-15 repetitions. You can rest for 30 seconds before you start the next set. You can rest for 30 seconds before you move on to the next scene.

Warm-up Exercise #2: Stability ball knee tucks

• One set of 8-15 repetitions. You can rest for 30 seconds before you start the next set. You can rest for 30 seconds before you move on to the next scene.

Warm-Up Exercise #3: Russian Twist

• One set of 8-15 repetitions each on both sides. Take a 30-second break before you start the next set.

Core Exercises

Week 9: You’ll add resistance to each exercise. Only one set will be required. Rest for at least 45 seconds between each exercise. It would help if you chose a weight that will make the last two repetitions challenging. You can do more repetitions than the prescribed number. Choose a heavier resistance.

Exercise 1: Dumbbell Deadlift

• One set of 8-15 repetitions. You can rest for 45 seconds before you move on to the next exercise.

Exercise 2: Dumbbell Step Ups

• One set of 8-15 repetitions per leg (8-15 repetitions leading with the right leg, 8-15 with the left), then repeat the exact 8-15 times with the left foot leading. You can rest for 45 seconds before you move on to the next exercise.

Exercise 3: Standing Push Press

• One set of 8-15 repetitions. You can rest for 45 seconds before you move on to the next exercise. This is an explosive exercise. Focus on the explosion of the weight overhead with your whole body.

Exercise 4: Stability Ball Dumbbell Press

• One set of 8-15 repetitions. You can rest for 45 seconds before you move on to the next exercise.

Exercise #5: Barbell Row

• One set of 8-15 repetitions. You can rest for 45 seconds before you move on to the next exercise. When performing this exercise, keep your weight on your hips and not on your lower back.

Exercise #6: Dumbbell Lateral Raise

• One set of 8-15 repetitions. You can rest for 45 seconds before you move on to the next exercise.

Exercise #7: Stability Fly

• One set of 8-15 repetitions. You can rest for 45 seconds before you move on to the next exercise.

Cool-down

These exercises can be used as a cooling down to stretch your muscles after completing a workout.

Cool-down Exercise #1: Cat and Cow

• One set of eight to fifteen repetitions is enough. Repeat for two more sets.

Cool-down Exercise #2 – Downward-facing dog

• For 30-60 seconds, perform one set. Recover on all fours, rest for 5-10 seconds, and then repeat the exercise one more time.

Cardio Session

Begin by walking for five minutes at a speed that allows you to speak in a complete sentence for five minutes. Then, increase your pace to make it difficult to talk in complete sentences for two minutes. For 5 minutes, slow jog for five minutes or until your breathing becomes uncontrollable and rapid. After the 5-minute jog, or when your breathing becomes quick and uncontrollable, return to a comfortable walking pace for two more minutes. At the 2-minute mark (or when it feels like you have caught your breath), you can return to jogging for 5 minutes. However, it would help if you increased the speed to be faster than the interval before. After 5 minutes, slow down to a fast-walking pace and return to a quicker jogging pace for five more minutes. For approximately 30 minutes of continuous exercise, slow down to a comfortable pace and walk for 5 minutes after the jog. Do this three times per week.

Week 10

Warm-up

Warm up by moving around in place for at least 3-5 minutes before you begin the exercises. Follow the warm-up steps.

Warm-up Exercise #1: Stability Ball Galute Bridge

• One set of 8-15 repetitions. You can rest for 30 seconds before you start the next set. You can rest for 30 seconds before you move on to the next scene.

Warm-Up Exercise #2 Stability Ball Knee Tucks

• One set of 8-15 repetitions. You can rest for 30 seconds before you start the next set. You can rest for 30 seconds before you move on to the next scene.

Warm-Up Exercise #3 – Stability ball Russian Twist

• For each side, perform one set of 8-15 repetitions. Take a 30-second break before you start the next set.

Core Exercises

In week 10, you will be able to do two sets of each exercise, resting for 45 seconds between each set. Before moving on to the next activity:

1. Complete both locations.
2. Choose a weight (barbell or dumbbells) that is sufficient to make the last two repetitions complex to very difficult. You can do more repetitions than the prescribed number.
3. Choose a heavier resistance.

Exercise 1: Dumbbell Deadlift

• Do one set of 8-15 repetitions. Take a break for 45 seconds. Rest for 45 seconds, then perform an additional location.

Exercise 2: Dumbbell Step Ups

• One set of 8-15 repetitions for each leg (8-15 repetitions leading with your right leg, 8-15 repetitions with your left leg). Take a break for 45 seconds. Rest for 45 seconds, then perform an additional set.

Exercise 3: Standing Push Press

• Do one set of 8-15 repetitions. Take a break for 45 seconds. Rest for 45 seconds, then do another set. This is an explosive exercise. Focus on the explosion of the weight overhead with your whole body.

Exercise 4: Stability Ball Dumbbell Press

• Do one set of 8-15 repetitions. Take a break for 45 seconds. Rest for 45 seconds, then perform an additional location.

Exercise #5: Barbell Row

• Do one set of 8-15 repetitions. Take a break for 45 seconds. Rest for 45 seconds, then do another set. (Keep your weight in your hips, not your lower back, while you perform this exercise.

Exercise #6: Dumbbell Lateral Raise

• Do one set of 8-15 repetitions. Take a break for 45 seconds. Rest for 45 seconds, then perform an additional location.

Exercise #7: Stability Fly

• Do one set of 8-15 repetitions. Take a break for 45 seconds. Rest for 45 seconds, then perform an additional location.

Cool-down

These exercises can be used as a cooling down to stretch your muscles after completing a workout.

Cool-down Exercise #1 Cat-Cow

• One set of eight to fifteen repetitions is enough. Repeat for two more sets.

Cool-down Exercise #2: Downward-facing Dog

• For 30-60 seconds, perform one set. Recover on all fours, rest for 5-10 seconds, and then repeat the exercise one more time.

Cardio Session

Begin by walking for five minutes at a pace that allows you to speak in a complete sentence for 5 minutes. Next, increase your rate to a speed where it becomes difficult to tell in complete sentences for 2 minutes. Next, increase your pace to a steady jogging speed for 6 minutes or until your breathing becomes uncontrollable. After the 6-minute jog, or when your breathing becomes rapid and uncontrollable, return to a comfortable walking pace for 2 mins. After 2 minutes, or when you have caught your breath, return to the jogging speed for 6 minutes. Next, slow down to a fast-walking pace for two minutes. Then return to jogging for six more minutes. For 34 minutes of uninterrupted exercise, slow down to a comfortable pace for five minutes after the sixth 6-minute jog. Do this three times a week.

Week 11

Warm-up

Warm up by moving around in place for at least 3-5 minutes before you begin the exercises. Follow the warm-up steps.

Warm-up Exercise #1: Stability Ball Galute Bridge

• One set of 8-15 repetitions. You can rest for 30 seconds before you start the next set. You can rest for 30 seconds before you move on to the next scene.

Warm-Up Exercise #2 Stability Ball Knee Tucks

• One set of 8-15 repetitions. You can rest for 30 seconds before you start the next set. You can rest for 30 seconds before you move on to the next scene.

Warm-Up Exercise #3 – Stability ball Russian Twist

• For each side, perform one set of 8-15 repetitions. Take a 30-second break before you start the next set.

Core Exercises

You will finish one set of each exercise in week 11. Rest for 30 seconds before moving on to the next. You will need to repeat the series twice to complete the three sets. You will need to choose a heavy resistance (barbell or dumbbells) so that the last two repetitions are difficult to impossible. You can do more repetitions than the prescribed number. Choose a heavier resistance.

Exercise 1: Dumbbell Deadlift

• One set of 8-15 repetitions. You can rest for 30 seconds before you move on to the next exercise.

Exercise 2: Dumbbell Step Ups

• One set of 8-15 repetitions for each leg (8-12 repetitions leading with the right leg, 8-12 repetitions leading with the left). You can rest for 30 seconds before you move on to the next exercise.

Exercise 3: Standing Push Press

• One set of 8-15 repetitions. You can rest for 30 seconds before you move on to the next exercise. This is an explosive exercise. Focus on the overhead weight and your whole body.

Exercise 4: Stability Ball Dumbbell Press

One set of 8-15 repetitions. You can rest for 30 seconds before you move on to the next exercise.

Exercise #5: Barbell Row

• One set of 8-12 repetitions. You can rest for 30 seconds before you move on to the next exercise. (Keep your weight in your hips, not your lower back, while you do this exercise.

Exercise #6: Dumbbell Lateral Raise

• One set of 8-15 repetitions. You can rest for 30 seconds before you move on to the next exercise.

Exercise #7: Stability Fly

• One set of 8-15 repetitions. You can rest for 30 seconds before you move on to the next exercise.

To complete the three sets, repeat this sequence two more times.

Cool-down

These exercises can be used as a cooling down to stretch your muscles after completing a workout.

Cool-down Exercise #1: Cat and Cow

• One set of eight to fifteen repetitions is enough. Repeat for two more sets.

Cool-down Exercise #2: Downward-facing Dog

• For 30-60 seconds, perform one set. Recover on all fours, rest for 5-10 seconds, and then repeat the exercise one more time.

Cardio Session

Begin by walking for five minutes at a speed that allows you to speak in a complete sentence for five minutes. Next, increase your pace to a pace that makes it difficult to talk in complete sentences for two minutes. Next, raise your rate to a steady jogging speed for 7 minutes or until your breathing becomes uncontrollable and rapid. After the 7-minute jog, or when your breathing becomes quick and uncontrollable, return to a comfortable walking pace for 1 minute. At the end of the minute (or when it’s difficult to catch your breath), return to jogging for 7 minutes. Next, slow down to a fast-walking pace for two minutes. Then return to racing for seven more minutes. For 36 minutes of uninterrupted exercise, slow down to a comfortable pace for 5 minutes after the third interval of jogging. Repeat this three times per week.

Week 12

Warm-up

Warm up by moving around in place for at least 3-5 minutes before you begin the exercises. Follow the warm-up steps.

Warm-up Exercise #1: Stability Ball Galute Bridge

• One set of 8-15 repetitions. You can rest for 30 seconds before you start the next set. You can rest for 30 seconds before you move on to the next scene.

Warm-Up Exercise #2 Stability Ball Knee Tucks

• One set of 8-15 repetitions. You can rest for 30 seconds before you start the next set. You can rest for 30 seconds before you move on to the next scene.

Warm-Up Exercise #3: Russian Twist

• For each side, perform one set of 8-15 repetitions. Take a 30-second break before you start the next set.

Core Exercises

Week 12 is the final week of the program. Your goal is to complete a circuit of exercises, followed by a two-minute recovery period. To get the best results, do the course three times. It would help if you chose a heavy resistance (barbells or dumbbells) to make the last two repetitions difficult to impossible. You can do more repetitions than the prescribed number. Choose a more serious resistance.

Exercise 1: Dumbbell Deadlift

• Do one set of 8-15 repetitions. Move on to the next exercise immediately.

Exercise 2: Dumbbell Step Ups

• One set of 8-15 repetitions per leg (with the right leg leading), then 8-15 repetitions using the left leg leading. Move on to the next exercise immediately.

Exercise 3: Standing Push Press

• Do one set of 8-15 repetitions. Move on to the next exercise immediately. This is an explosive exercise. Focus on the explosion of the weight overhead and the entire body.

Exercise 4: Stability Ball Dumbbell Press

• Do one set of 8-15 repetitions. Move on to the next exercise immediately.

Exercise #5: Barbell Row

• Do one set of 8-15 repetitions. Move on to the next exercise immediately. When performing this exercise, keep your weight on your hips and not on your lower back.

Exercise #6: Dumbbell Lateral Raise

• Do one set of 8-15 repetitions. Move on to the next exercise immediately.

Exercise #7: Stability Fly

• Do one set of 8-15 repetitions.

You should rest for two minutes before you start the next round. To get the best workout, repeat this sequence two times to complete all three sets.

Cool-down

These exercises can be used as a cooling down to stretch your muscles after completing a workout.

Cool-down Exercise #1 Cat-Cow

• One set of eight to fifteen repetitions is enough. Repeat for two more sets.

#2 Cool-down Exercise: Downward-facing dog

• For 30-45 seconds, perform one set. Recover on all fours, rest for 5-10 seconds, and then repeat the exercise one more time.

Cardio Session

Begin by walking for five minutes at a pace that allows you to speak in a complete sentence for five minutes. Next, increase your rate to a speed where it becomes difficult to tell in complete sentences for three minutes. Next, increase your pace to a steady jogging speed for 8 minutes or until your breathing becomes uncontrollable. After the 8-minute jog, or when your breathing becomes rapid and uncontrollable, return to a comfortable walking pace for 1 minute. After the second minute, or when you have caught your breath, return to jogging for eight more minutes. Next, slow down to a fast-walking pace and return to racing for eight more minutes. For approximately 40 minutes of continuous exercise, slow down to a comfortable pace and walk for 5 minutes after the third interval. Repeat this three times per week.