Fitness Programs | ACE PALA+ Challenge- Kick Start Workout Guide: Phase 3

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ACE PALA+ Challenge- Kick Start Workout Guide: Phase 3

Welcome to Phase 3: Strength Training with Aerobic Conditioning

The intensity of the training program will increase this month to include more external resistance. The benefits of performing resistance training is that it increases lean muscle mass and muscular definition as well as being an effective fat-burning tool when performed in a circuit format with minimal rest periods between exercises.

When selecting an external resistance, choose a weight that will make the last two assigned repetitions of the exercise challenging to extremely challenging. During the first week of the program, do only one set of each exercise and rest for at least 45 seconds before doing the next exercise. In the second week of the program progress to doing two sets of each exercise resting for 30-45 seconds between each set. Complete both sets before progressing to the next exercise. Decreasing the rest time will increase the work-rate of the exercise program, which helps burn more calories. In the third week of the program, begin to do the exercises as a circuit, complete a set of one exercise, rest for 30 seconds, then move to the next exercise; repeat the entire circuit twice. In the fourth week, the goal is to complete the entire circuit before taking a rest interval of two minutes; for the best results complete the circuit three times.

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 9-12 Will Include:
Bodyweight Squats Push-ups Prone Scapular Stabilization Series Inverted Flyers
Walking Lunges with Twists Mountain Climbers Glute Activation Lunges Cycled Split-Squat Jump
Side Lunge Squat Jump Supine Reverse Crunches V-ups
Push-up with
Single-leg Raise
Lunge with Overhead Press Side Plank (Modified) Seated Medicine Ball
Trunk Rotations

How to Use this Program

For someone 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. For you, this program will help flatten the tummy while concurrently developing strength and definition in the hips and thighs.

For people who are already exercising on a regular basis, this program can be used as a supplement when you don’t have time to make it to the gym and need a quick routine you can do at home or on the road while traveling.  Another option is to use this program as a dynamic warm-up to prepare the core for the challenges of 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 this means they are efficiently utilizing fat as a primary source of fuel. Once it becomes difficult to talk, this signifies that carbohydrates become the primary source of fuel for the activity. Pick a phrase that takes approximately 20-30 seconds to say to perform this test.

Print This Workout

 

 

Week 9

Warm-up

Before diving into the workout’s exercises, be sure to warm up to increase blood flow and body temperature with either 3-5 minutes of walking or marching in place. Or, as another option, you can do the three warm-up exercises below.

Warm-Up Exercise #1: Glute Bridge

  • Perform one set of 10-15 repetitions.

Warm-Up Exercise #2: Inchworms

  • Perform one set of 10-15 repetitions.

Warm-Up Exercise #3: Hip Hinge

  • Perform one set of 10-15 repetitions. (Use a three-foot long straight stick, such as a dowel rod, an old broom stick or 3 feet of plastic pvc piping to help maintain stability of the spine).

Repeat this series one more time, performing 12-15 repetitions.

Core Exercises

During week 9 of the program, do only one set of each exercise as described, resting for at least 45 seconds before doing the next exercise.

Exercise #1: Walking Lunges with Twists

  • Perform one set of 12 repetitions. Rest 45 seconds before moving to the next exercise.

Exercise #2: Mountain Climbers

  • Perform one set of 10 repetitions. Rest 45 seconds before moving to the next exercise. (To modify this exercise, simply bring each leg up at a controlled tempo. Bring the right knee up toward the chest, then immediately bring the left knee to the chest, which equals one complete repetition).

Exercise #3: Glute Activation Lunges

  • Perform one set of 10 repetitions. Rest 45 seconds before moving to the next exercise.

Exercise #4: Cycled Split-Squat Jump

  • Perform one set of 6 repetitions with each leg landing forward. Rest 45 seconds before moving to the next exercise.

Exercise #5: Push-up with Single-leg Raise

  • Perform one set of 10 repetitions on each leg. Rest 45 seconds before moving to the next exercise. (Do one half of the repetitions on one leg, then switch to the other leg to complete the requisite number of repetitions for the entire set).

Exercise #6: Lunge with Overhead Press

  • Perform one set of 10 repetitions. Rest 45 seconds before moving to the next exercise. (If no weight is available for the exercise that is okay, because the action of a forward lunge with an overhead reach is an effective way to strengthen the hips and abdominal muscles together to create integrated strength and function).

Exercise #7: Side Plank (Modified)

  • Perform one set holding for 10-15 seconds on each side. Rest 45 seconds before moving to the next exercise.

Exercise #8: Seated Medicine Ball Trunk Rotations

  • Perform one set of 10 repetitions. Rest 45 seconds before moving to the next exercise. (If no medicine ball or weight is available, hold your arms straight out in front to create the external resistance).

Cool-down

Perform these exercises as a cool-down to properly stretch the muscles used during the workout.

Cool-down Exercise #1: Cat-Camel

  • Hold stretch for 20-30 seconds, perform 1-3 repetitions.

Cool-down Exercise #2: Child's Pose

  • Hold stretch for 20-30 seconds, perform 1-3 repetitions.

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

  • Hold stretch for 20-30 seconds, perform 1-3 repetitions.

Cool-down Exercise #4: Supine Hip Flexor Stretch

  • Hold stretch for 20-30 seconds, perform 1-3 repetitions.

Cool-down Exercise #5: Kneeling Hip-flexor Stretch

  • Hold stretch for 20-30 seconds, perform 1-3 repetitions.

Cardio Session

Walk for 5 minutes at a pace where it is comfortable to hold a conversation, then increase the speed of the walk to a pace where it is difficult to have a conversation and maintain that pace for 2 minutes. Progress to a slow jogging pace for 5 minutes (or until your breathing becomes rapid and uncontrollable). At the end of the 5-minute jog (or when you’ve achieved rapid breathing), return to the comfortable walking pace for 2 minutes; and at the end of 2 minutes (or when you’ve caught your breath) return to the jogging pace for 5 minutes, but try to increase the speed to faster than the first interval. After 5 minutes slow down to the fast walking pace for 2 minutes before returning to the faster jogging pace for another 5 minutes. At the end of the 35-minute jog, return to a comfortable walking pace for 5 minutes for a total of approximately 30 minutes of continuous exercise. Complete three times during the week.

Activity Intensity / Speed Time (min)
Walk Comfortable to hold a conversation 5
Walk Difficult to hold a conversation 2
Slow jog Difficult to hold a conversation 5
Walk Comfortable to hold a conversation 2
Steady jog Difficult to hold a conversation 5
Walk Difficult to hold a conversation 2
Steady jog Difficult to hold a conversation 5
Walk Comfortable to hold a conversation (cool down) 5

Week 10

Warm-up

Be sure to warm up to increase blood flow and body temperature with either 3-5 minutes of walking or marching in place. Or, as another option, you can do the three warm-up exercises below.

Warm-Up Exercise #1: Glute Bridge

  • Perform one set of 10-15 repetitions.

Warm-Up Exercise #2: Inchworms

  • Perform one set of 10-15 repetitions.

Warm-Up Exercise #3: Hip Hinge

  • Perform one set of 10-15 repetitions. (Use a three-foot long straight stick, such as a dowel rod, an old broom stick or 3 feet of plastic pvc piping to help maintain stability of the spine).

Repeat this series one more time, performing 12-15 repetitions.

Core Exercises

During week 10 of the program, progress to doing two sets of each exercise resting for 45 seconds between each set. Complete both sets before progressing to the next exercise.

Exercise #1: Walking Lunges with Twists

  • Perform two sets of 12 repetitions. Rest 45 seconds before moving to the next exercise.

Exercise #2: Mountain Climbers

  • Perform two sets of 10 repetitions. Rest 45 seconds before moving to the next exercise. (To modify this exercise, simply bring each leg up at a controlled tempo. Bring the right knee up toward the chest, then immediately bring the left knee to the chest, which equals one complete repetition).

Exercise #3: Glute Activation Lunges

  • Perform two sets of 10 repetitions. Rest 45 seconds before moving to the next exercise.

Exercise #4: Cycled Split-Squat Jump

  • Perform two sets of 6 repetitions with each leg landing forward. Rest 45 seconds before moving to the next exercise.

Exercise #5: Push-up with Single-leg Raise

  • Perform two sets of 10 repetitions on each leg. Rest 45 seconds before moving to the next exercise. (Do one half of the repetitions on one leg, then switch to the other leg to complete the requisite number of repetitions for the entire set).

Exercise #6: Lunge with Overhead Press

  • Perform two sets of 10 repetitions. Rest 45 seconds before moving to the next exercise. (If no weight is available for the exercise that is okay, because the action of a forward lunge with an overhead reach is an effective way to strengthen the hips and abdominal muscles together to create integrated strength and function).

Exercise #7: Side Plank (Modified)

  • Perform two sets holding for 10-15 seconds on each side. Rest 45 seconds before moving to the next exercise.

Exercise #8: Seated Medicine Ball Trunk Rotations

  • Perform two sets of 10 repetitions. Rest 45 seconds before moving to the next exercise. (If no medicine ball or weight is available, hold your arms straight out in front of you  to create the external resistance).

Cool-down

Perform these exercises as a cool-down to properly stretch the muscles used during the workout.

Cool-down Exercise #1: Cat-Camel

  • Hold stretch for 20-30 seconds, perform 1-3 repetitions.

Cool-down Exercise #2: Child's Pose

  • Hold stretch for 20-30 seconds, perform 1-3 repetitions.

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

  • Hold stretch for 20-30 seconds, perform 1-3 repetitions.

Cool-down Exercise #4: Supine Hip Flexor Stretch

  • Hold stretch for 20-30 seconds, perform 1-3 repetitions.

Cool-down Exercise #5: Kneeling Hip-flexor Stretch

  • Hold stretch for 20-30 seconds, perform 1-3 repetitions.

Cardio Session

Walk for 5 minutes at a pace where it is comfortable to hold a conversation, then increase the speed of the walk to a pace where it is difficult to have a conversation and maintain that pace for 2 minutes. Then progress to a steady jogging pace for 6 minutes (or until your breathing becomes rapid and uncontrollable). At the end of the 6-minute jog (or when you’ve achieved rapid breathing), return to the comfortable walking pace for 2 minutes. At the end of 2 minutes (or when you’ve caught your breath), return to the jogging pace for 7 minutes. Then slow down to the fast walking pace for 2 minutes before returning to the jogging pace for another 8 minutes. At the end of the third 8-minute jog, return to a comfortable walking pace for 5 minutes for a total of approximately 35 minutes of continuous exercise. Complete three times during the week.

Activity Intensity / Speed Time (min)
Walk Comfortable to hold a conversation 5
Walk Difficult to hold a conversation 2
Steady jog Difficult to hold a conversation 6
Walk Comfortable to hold a conversation 2
Steady jog Difficult to hold a conversation 7
Walk Difficult to hold a conversation 2
Steady jog Difficult to hold a conversation 8
Walk Comfortable to hold a conversation (cool down) 5

Week 11

Warm-up

Be sure to warm up to increase blood flow and body temperature with either 3-5 minutes of walking or marching in place. Or, as another option, you can do the three warm-up exercises below.

Warm-Up Exercise #1: Glute Bridge

  • Perform one set of 10-15 repetitions.

Warm-Up Exercise #2: Inchworms

  • Perform one set of 10-15 repetitions.

Warm-Up Exercise #3: Hip Hinge

  • Perform one set of 10-15 repetitions. (Use a three-foot long straight stick, such as a dowel rod, an old broom stick or 3 feet of plastic pvc piping to help maintain stability of the spine).

Repeat this series one more time, performing 12-15 repetitions.

Core Exercises

During week 11 of the program, begin to do the exercises as a circuit: Complete a single set of each exercise before 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: Walking Lunges with Twists

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

Exercise #2: Mountain Climbers

  • Perform one set of 12 repetitions. Do not rest before moving to the next exercise. (To modify this exercise, simply bring each leg up at a controlled tempo. Bring the right knee up toward the chest, then immediately bring the left knee to the chest, which equals one complete repetition).

Exercise #3: Glute Activation Lunges

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

Exercise #4: Cycled Split-Squat Jump

  • Perform one set of 8 repetitions with each leg landing forward. Do not rest before moving to the next exercise.

Exercise #5: Push-up with Single-leg Raise

  • Perform one set of 12 repetitions on each leg. Do not rest before moving to the next exercise. (Do one half of the repetitions on one leg, then switch to the other leg to complete the requisite number of repetitions for the entire set).

Exercise #6: Lunge with Overhead Press

  • Perform one set of 12 repetitions. Do not rest before moving to the next exercise. (If no weight is available for the exercise that is okay, because the action of a forward lunge with an overhead reach is an effective way to strengthen the hips and abdominal muscles together to create integrated strength and function).

Exercise #7: Side Plank (Modified)

  • Perform one set holding for 15-25 seconds on each side. Do not rest before moving to the next exercise.

Exercise #8: Seated Medicine Ball Trunk Rotations

  • Perform one set of 12 repetitions. Do not rest before moving to the next exercise. (If no medicine ball or weight is available, hold your arms straight out in front of you to create the external resistance).

REPEAT this entire circuit one more time, resting for two minutes between circuits.

Cool-down

Perform these exercises as a cool-down to properly stretch the muscles used during the workout.

Cool-down Exercise #1: Cat-Camel

  • Hold stretch for 20-30 seconds, perform 1-3 repetitions.

Cool-down Exercise #2: Child's Pose

  • Hold stretch for 20-30 seconds, perform 1-3 repetitions.

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

  • Hold stretch for 20-30 seconds, perform 1-3 repetitions.

Cool-down Exercise #4: Supine Hip Flexor Stretch

  • Hold stretch for 20-30 seconds, perform 1-3 repetitions.

Cool-down Exercise #5: Kneeling Hip-flexor Stretch

  • Hold stretch for 20-30 seconds, perform 1-3 repetitions.

Cardio Session

Walk for 5 minutes at a pace where it is comfortable to hold a conversation, then increase the speed of the walk to a pace where it is difficult to have a conversation and maintain that pace for 2 minutes. Then progress to a steady jogging pace for 7 minutes (or until your breathing becomes rapid and uncontrollable). At the end of the 7-minute jog (or when you’ve achieved rapid breathing) return to the comfortable walking pace for one minute; at the end of the minute, (or when you’ve caught your breath) return to the jogging pace for 8 minutes. Then slow down to the fast walking pace for 2 minutes before returning to the jogging pace for another 9 minutes. At the end of the third jogging interval, return to a comfortable walking pace for 5 minutes for a total of approximately 40 minutes of continuous exercise. Complete three times during the week.

Activity Intensity / Speed Time (min)
Walk Comfortable to hold a conversation 5
Walk Difficult to hold a conversation 2
Steady jog Difficult to hold a conversation 7
Walk Comfortable to hold a conversation 1
Steady jog Difficult to hold a conversation 8
Walk Difficult to hold a conversation 2
Steady jog Difficult to hold a conversation 9
Walk Comfortable to hold a conversation (cool down) 5

Week 12

Warm-up

Be sure to warm up to increase blood flow and body temperature with either 3-5 minutes of walking or marching in place. Or, as another option, you can do the three warm-up exercises below.

Warm-Up Exercise #1: Glute Bridge

  • Perform one set of 10-15 repetitions.

Warm-Up Exercise #2: Inchworms

  • Perform one set of 10-15 repetitions.

Warm-Up Exercise #3: Hip Hinge

  • Perform one set of 10-15 repetitions. (Use a three-foot long straight stick, such as a dowel rod, an old broom stick or 3 feet of plastic pvc piping to help maintain stability of the spine).

Repeat this series one more time, performing 12-15 repetitions.

Core Exercises

In the 12th week, the goal is to complete the entire circuit (do all exercises) before taking a rest interval of two minutes, and repeat this circuit a total of 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: Walking Lunges with Twists

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

Exercise #2: Mountain Climbers

  • Perform one set of 12 repetitions. Do not rest before moving to the next exercise. (To modify this exercise, simply bring each leg up at a controlled tempo. Bring the right knee up toward the chest, then immediately bring the left knee to the chest, which equals one complete repetition).

Exercise #3: Glute Activation Lunges

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

Exercise #4: Cycled Split-Squat Jump

  • Perform one set of 8 repetitions with each leg landing forward. Do not rest before moving to the next exercise.

Exercise #5: Push-up with Single-leg Raise

  • Perform one set of 12 repetitions on each leg. Do not rest before moving to the next exercise. (Do one half of the repetitions on one leg, then switch to the other leg to complete the requisite number of repetitions for the entire set).

Exercise #6: Lunge with Overhead Press

  • Perform one set of 12 repetitions. Do not rest before moving to the next exercise. (If no weight is available for the exercise that is okay, because the action of a forward lunge with an overhead reach is an effective way to strengthen the hips and abdominal muscles together to create integrated strength and function).

Exercise #7: Side Plank (Modified)

  • Perform one set holding for 15-25 seconds on each side. Do not rest before moving to the next exercise.

Exercise #8: Seated Medicine Ball Trunk Rotations

  • Perform one set of 12 repetitions. Do not rest before moving to the next exercise. (If no medicine ball or weight is available, hold your arms straight out in front of you to create the external resistance).

REPEAT this entire circuit two more times, resting for two minutes between circuits.

Cool-down

Perform these exercises as a cool-down to properly stretch the muscles used during the workout.

Cool-down Exercise #1: Cat-Camel

  • Hold stretch for 20-30 seconds, perform 1-3 repetitions.

Cool-down Exercise #2: Child's Pose

  • Hold stretch for 20-30 seconds, perform 1-3 repetitions.

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

  • Hold stretch for 20-30 seconds, perform 1-3 repetitions.

Cool-down Exercise #4: Supine Hip Flexor Stretch

  • Hold stretch for 20-30 seconds, perform 1-3 repetitions.

Cool-down Exercise #5: Kneeling Hip-flexor Stretch

  • Hold stretch for 20-30 seconds, perform 1-3 repetitions.

Cardio Session

Walk for 5 minutes at a pace where it is comfortable to hold a conversation, then increase the speed of the walk to a pace where it is difficult to have a conversation and maintain that pace for 3 minutes. Then progress to a steady jogging pace for 10 minutes (or until your breathing becomes rapid and uncontrollable). At the end of the 10-minute jog, (or when you’ve achieved rapid breathing) return to the comfortable walking pace for one minute. At the end of the minute (or when you’ve caught your breath) return to the jogging pace for another 10 minutes, then slow down to the fast walking pace for 2 minutes before returning to the jogging pace for another 10 minutes. At the end of the third jogging interval, return to a comfortable walking pace for 5 minutes for a total of approximately 45 minutes of continuous exercise (but 30 minutes of jogging). Complete three times during the week.

Activity Intensity / Speed Time (min)
Walk Comfortable to hold a conversation 5
Walk Difficult to hold a conversation 3
Steady jog Difficult to hold a conversation 10
Walk Comfortable to hold a conversation 1
Steady jog Difficult to hold a conversation 10
Walk Difficult to hold a conversation 2
Steady jog Difficult to hold a conversation 10
Walk Comfortable to hold a conversation (cool down) 5

This completes ACE’s 12 Week Kick Start Guide! For more health and fitness information sign up for ACE’s Health eTips enewsletter by entering 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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