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ACE PALA+ Challenge- Kick Start Workout Guide

Welcome to Phase 1: Stability & Mobility Exercise Program with Aerobic Base Conditioning

Kickstart your exercise routine with this 12-week fitness program designed by ACE to boost total-body strength, cardiovascular endurance, muscular definition, weight loss, overall health and energy level. Great for beginners new to exercise, this program can also be used as a valuable, dynamic warm-up for more advanced athletes. Use Phase I of the program for the first 30 days. This easy-to-follow, week-by-week plan can be done in the comfort of your own home.

The purpose of the first four weeks of the program (Phase I) is to develop a stable core, and strength and mobility in the hips using a 30-minute workout and 15-minute walking program. You’ll complete a series of exercises and a cardio session as described, beginning with walking and gradually increasing to a 30-minute jog after three months. Progression of the core-training exercises matches progression of the cardiovascular exercise to help make jogging comfortable and manageable.

Take the President's Challenge! Use the kickstart workout to get your PALA+ award. Sign up now!   ACE Fit Gifts Check out ACE's Fit Gifts Did you know that ACE offers FREE Fit Gifts to help you get your friends and family moving?

Phase I (1st Month): Week 1 | Week 2 | Week 3 | Week 4
Phase II (2nd Month): Week 5 | Week 6 | Week 7 | Week 8
Phase III (3rd Month): Week 9 | Week 10 | Week 11 | Week 12

Your Exercises for Weeks 1-4:
Glute Bridge Supine Reverse Marches Side Plank Front Plank Dirty Dog
Glute Bridge Supine Reverse Marches Side Plank Front Plank Dirty Dog
  Bodyweight Squats Side Lunges Inchworms  
  Bodyweight Squats Side Lunges Inchworms  

How to Use this Program

If you’re new to exercise, you can do this program at home without any equipment. Simply follow the recommended workout and you’ll begin to see results and feel better in only a few weeks. You’ll flatten your tummy while simultaneously developing strength and definition in the hips and thighs.

For people already exercising on a regular basis, this program can be used as a supplement when you’re traveling or when you need a quick routine you can do at home because you don’t have time to make it to the gym. You can also use it to warm up your core in preparation for your regular exercise routine.

TIP: To measure exercise intensity during your cardio session use a simple and effective technique called the “Talk Test”.  The Talk Test has been validated through research to demonstrate that if someone can talk comfortably while exercising, then they're efficiently utilizing fat as a primary source of fuel. Once it becomes difficult to talk, this signifies that carbohydrates are a primary source of fuel for the activity. To perform this test, pick a phrase that takes approximately 20-30 seconds to say, such as the Pledge of Allegiance.

Print This Workout

 

Week 1

Exercises

During the first week of the program, perform only one set of each exercise as described resting for at least 30 seconds before doing the next exercise. For optimal results, try to do the exercises at least two times during the week and once on the weekend for a minimum total of three days per week.

Exercise #1: Glute Bridge

  • Perform one set of 15 repetitions. Rest 30 seconds before moving to the next exercise.

Exercise #2: Supine Reverse Marches

  • Perform one set of 10 repetitions with each leg. Rest 30 seconds before moving to the next exercise.

Exercise #3: Side Plank or Modified Side Plank

  • Perform one set on each side (hold this exercise for 10 seconds). Rest 30 seconds before moving to the next exercise.

Exercise #4: Front Plank

  • Perform one set holding this exercise for 10 seconds. Rest 30 seconds before moving to the next exercise.

Exercise #5: Dirty Dog

  • Perform one set of 8 repetitions one each leg. Rest 30 seconds before moving to the next exercise.

Exercise #6: Bodyweight Squats

  • Perform one set of 15 repetitions. Rest 30 seconds before moving to the next exercise.

Exercise #7: Side Lunges

  • Perform one set of 8 repetitions on each leg. Rest 30 seconds before moving to the next exercise.

Exercise #8: Inchworms

  • Perform one set of 10 repetitions. Rest 30 seconds before moving to the next exercise.

Cool-down

These stretches are designed to lengthen the muscles used in this workout. Hold each stretch for 20-30 seconds and repeat for 1-3 repetitions (the more often a stretch is performed, the greater the benefits).

Cool-down Exercise #1: Cat-Camel

  • Perform one set by holding this exercise for 20-30 seconds, repeat for up to 3 sets.

Cool-down Exercise #2: Child's Pose

  • Perform one set by holding this exercise for 20-30 seconds, repeat for up to 3 sets.

Cool-down Exercise #3: Supine 90-90 Hip Rotator Stretch

  • Perform one set by holding this exercise for 20-30 seconds on each leg, repeat for up to 3 sets.

Cool-down Exercise #4: Supine Hip Flexor Stretch

  • Perform one set by holding this exercise for 20-30 seconds seconds on each leg, repeat for up to 3 set.

Cool-down Exercise #5: Kneeling Hip Flexor Stretch

  • Perform one set by holding this exercise for 20-30 seconds seconds on each leg, repeat for up to 3 sets.

Cardio Session

Walk for 15 minutes continuously, a minimum of three different times during the week.  Use a walking pace where it is easy and comfortable to hold a conversation.

Activity Intensity / Speed Time (min)
Walk Comfortable to hold a conversation 15

Week 2

Exercises

In the second week of the program, progress to doing two sets of each exercise resting for 30 seconds between each set. Complete both sets before progressing to the next exercise. For optimal results, try to do the exercises at least two times during the week and once on the weekend for a minimum total of three days per week.

Exercise #1: Glute Bridge

  • Perform two sets of 15 repetitions. Rest 30 seconds before moving to the next exercise.

Exercise #2: Supine Reverse Marches

  • Perform two sets of 10 repetitions with each leg. Rest 30 seconds before moving to the next set, and rest again for 30 seconds before the next exercise.

Exercise #3: Side Plank or Modified Side Plank

  • Perform two sets on each side (for each set hold this exercise for 10 seconds). Rest 30 seconds before moving to the next set, and rest again for 30 seconds before the next exercise.

Exercise #4: Front Plank

  • Perform twos sets holding this exercise for 10 seconds. Rest 30 seconds before moving to the next set, and rest again for 30 seconds before the next exercise.

Exercise #5: Dirty Dog

  • Perform two sets of 18 repetitions on each leg. Rest 30 seconds before moving to the next set, and rest again for 30 seconds before the next exercise.

Exercise #6: Bodyweight Squats

  • Perform two sets of 12 repetitions. Rest 30 seconds before moving to the next set, and rest again for 30 seconds before the next exercise.

Exercise #7: Side Lunges

  • Perform two sets of 10 repetitions on each leg. Rest 30 seconds before moving to the next set, and rest again for 30 seconds before the next exercise.

Exercise #8: Inchworms

  • Perform two sets of 10 repetitions. Rest 30 seconds before moving to the next set, and rest again for 30 seconds before the next exercise.

Cool-down

These stretches are designed to lengthen the muscles used in this workout. Hold each stretch for 20-30 seconds and repeat for 1-3 repetitions (the more often a stretch is performed, the greater the benefits).

Cool-down Exercise #1: Cat-Camel

  • Perform one set by holding this exercise for 20-30 seconds, repeat for up to 3 sets.

Cool-down Exercise #2: Child's Pose

  • Perform one set by holding this exercise for 20-30 seconds, repeat for up to 3 sets.

Cool-down Exercise #3: Supine 90-90 Hip Rotator Stretch

  • Perform one set by holding this exercise for 20-30 seconds on each leg, repeat for up to 3 sets.

Cool-down Exercise #4: Supine Hip Flexor Stretch

  • Perform one set by holding this exercise for 20-30 seconds seconds on each leg, repeat for up to 3 set.

Cool-down Exercise #5: Kneeling Hip Flexor Stretch

  • Perform one set by holding this exercise for 20-30 seconds seconds on each leg, repeat for up to 3 sets.

Cardio Session

Walk for 15 minutes continuously, a minimum of four different times during the week.  Use a walking pace where it is easy and comfortable to hold a conversation.

Activity Intensity / Speed Time (min)
Walk Comfortable to hold a conversation 15

Week 3

Exercises

In the third week of the program, begin to do the exercises as a circuit: complete a single set of each exercise moving to the next without resting. At the completion of the circuit rest for 2 minutes and perform the circuit once more. For optimal results, try to do the exercises at least two times during the week and once on the weekend for a minimum total of three days per week.

Exercise #1: Glute Bridge

  • Perform one set of 15 repetitions. Do not rest before moving to the next exercise.

Exercise #2: Supine Reverse Marches

  • Perform two sets of 12 repetitions with each leg. Do not rest before moving to the next exercise.

Exercise #3: Side Plank or Modified Side Plank

  • Perform one set by holding this exercise for 15 seconds on each side. Do not rest before moving to the next exercise.

Exercise #4: Front Plank

  • Perform one set holding this exercise for 15 seconds. Do not rest before moving to the next exercise.

Exercise #5: Dirty Dog

  • Perform one set of 12 repetitions on each leg. Do not rest before moving to the next exercise.

Exercise #6: Bodyweight Squats

  • Perform one set of 15 repetitions. Do not rest before moving to the next exercise.

Exercise #7: Side Lunges

  • Perform one set of 12 repetitions on each leg. Do not rest before moving to the next exercise.

Exercise #8: Inchworms

  • Perform one set of 12 repetitions. Do not rest before moving to the next exercise.

REPEAT this entire circuit once more.

Cool-down

These stretches are designed to lengthen the muscles used in this workout. Hold each stretch for 20-30 seconds and repeat for 1-3 repetitions (the more often a stretch is performed, the greater the benefits).

Cool-down Exercise #1: Cat-Camel

  • Perform one set by holding this exercise for 20-30 seconds, repeat for up to 3 sets.

Cool-down Exercise #2: Child's Pose

  • Perform one set by holding this exercise for 20-30 seconds, repeat for up to 3 sets.

Cool-down Exercise #3: Supine 90-90 Hip Rotator Stretch

  • Perform one set by holding this exercise for 20-30 seconds on each leg, repeat for up to 3 sets.

Cool-down Exercise #4: Supine Hip Flexor Stretch

  • Perform one set by holding this exercise for 20-30 seconds seconds on each leg, repeat for up to 3 set.

Cool-down Exercise #5: Kneeling Hip Flexor Stretch

  • Perform one set by holding this exercise for 20-30 seconds seconds on each leg, repeat for up to 3 sets.

Cardio Session

Walk for 20 minutes continuously, a minimum of three different times during the week.  Use a walking pace where it is easy and comfortable to hold a conversation.

Activity Intensity / Speed Time (min)
Walk Comfortable to hold a conversation 20

Week 4

Exercises

In the fourth week the goal is to complete the entire circuit (do all exercises) before taking a rest interval of two minutes, and repeat this circuit three times for the best results. For optimal results, try to do the exercises at least two times during the week and once on the weekend for a minimum total of three days per week.

Exercise #1: Glute Bridge

  • Perform one set of 15 repetitions. Do not rest before moving to the next exercise.

Exercise #2: Supine Reverse Marches

  • Perform one set of 12 repetitions with each leg. Do not rest before moving to the next exercise.

Exercise #3: Side Plank or Modified Side Plank

  • Perform one set by holding this exercise for 15 seconds on each side . Do not rest before moving to the next exercise.

Exercise #4: Front Plank

  • Perform one set holding this exercise for 15 seconds. Do not rest before moving to the next exercise.

Exercise #5: Dirty Dog

  • Perform one set of 12 repetitions on each leg. Do not rest before moving to the next exercise.

Exercise #6: Bodyweight Squats

  • Perform one set of 12 repetitions. Do not rest before moving to the next exercise.

Exercise #7: Side Lunges

  • Perform one set of 12 repetitions on each leg. Do not rest before moving to the next exercise.

Exercise #8: Inchworms

  • Perform one set of 12 repetitions. Do not rest before moving to the next exercise.

REPEAT this entire circuit two more times.

Cool-down

These stretches are designed to lengthen the muscles used in this workout. Hold each stretch for 20-30 seconds and repeat for 1-3 repetitions (the more often a stretch is performed, the greater the benefits).

Cool-down Exercise #1: Cat-Camel

  • Perform one set by holding this exercise for 20-30 seconds, repeat for up to 3 sets.

Cool-down Exercise #2: Child's Pose

  • Perform one set by holding this exercise for 20-30 seconds, repeat for up to 3 sets.

Cool-down Exercise #3: Supine 90-90 Hip Rotator Stretch

  • Perform one set by holding this exercise for 20-30 seconds on each leg, repeat for up to 3 sets.

Cool-down Exercise #4: Supine Hip Flexor Stretch

  • Perform one set by holding this exercise for 20-30 seconds seconds on each leg, repeat for up to 3 set.

Cool-down Exercise #5: Kneeling Hip Flexor Stretch

  • Perform one set by holding this exercise for 20-30 seconds seconds on each leg, repeat for up to 3 sets.

Cardio Session

Walk for 20 minutes continuously, a minimum of four different times during the week.  Use a walking pace where it is easy and comfortable to hold a conversation.

Activity Intensity / Speed Time (min)
Walk Comfortable to hold a conversation 20

To receive the remainder of this 12-week program, simply sign up for ACE’s Health eTips enewsletter by providing your email address in the gray bar below. If you are interested in working with an ACE-certified Personal Trainer, be sure to browse our online profiles and find an ACE trainer in your area.


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