Welcome to Phase 2: Movement Programming with Aerobic Conditioning

If you have been following our Stability and Mobility core conditioning program for the past few weeks, then it is time to increase the level of difficulty and progress to a Movement-based training program. The overall twelve week exercise program is designed to develop total body strength along with cardiovascular endurance. This program follows the ACE Integrated Fitness Training model where the first Phase is Stability and Mobility training and the second (current) Phase is Movement-based training.

The goal of the second four-week phase of the program is to develop effective motor control and coordination for the five basic movements of exercise: single-leg movements like step-ups or lunges, squatting (or bending), pushing, pulling and rotation. For optimal results try to do the exercises at least two times during the week and once on the weekend for a total of three days per week.

• Phase I
• Phase III

Your exercises for weeks 5-8 will include: 

• Bodyweight Squats
• Push-ups
• Prone Scapular Stabilization Series
• Inverted Flyers
• Squat Jump
• Supine Reverse Crunches
• V-ups
• Side Plank with Straight Leg

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. This program will help flatten your 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 from 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, such as the Pledge of Allegiance.

Week 5 

Warm-up

Before diving into the actual 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

Exercise #1: Bodyweight Squats

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

Exercise #2: Push-ups

• Perform one set of 8-10 repetitions. Rest 30 seconds before moving to the next exercise. (If necessary, this exercise can be modified by bending the knees and placing them on the ground instead of your feet. As you progress through the workout, try to start in a full-body position, then drop to the bent-knee modified position as your muscles fatigue).

Exercise #3: Prone Scapular (Shoulder) Stabilization Series - I, Y, T, W, O Formation

• Perform one set of 6-8 repetitions. Rest 30 seconds before moving to the next exercise. (Perform all four movements in a row for one repetition of the exercise).

Exercise #4: Inverted Flyers

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

Exercise #5: Side Lunge

• Perform one set of 12 repetitions on each leg. Rest 45 seconds before moving to the next exercise. (To increase the intensity, add resistance by using a set of light-to-moderate dumbbells (or heavy cans) and hold them by the shoulders).

Exercise #6: Squat Jump

• Perform one set of 5 repetitions. Rest 45 seconds before moving to the next exercise.

Exercise #7: Supine Reverse Crunches

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

Exercise #8: V-ups

• Perform one set holding for 20-30 seconds. Rest 45 seconds before moving to the next exercise.

Exercise #9: Side Plank with Straight Leg

• Perform one set holding for 10-20 seconds on each side. Rest 45 seconds before moving to the next exercise. (If the full body position is challenging, then use the elbow and knee as contact points. Do not rest between each side, only rest after completing the exercise on both sides).

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 continuously for 20 minutes based on the intensity levels and timing below. You will start with a walking pace where it is easy and comfortable to hold a conversation, and then increase the speed of the walk to a pace where it is difficult to hold a conversation, before returning to the comfortable pace of walking for the last 5 minutes. Perform this cardio session a minimum of three different times during the week.

• 10 Minutes: Walk (Comfortable to hold a conversation) 
• 5 Minutes: Walk (Difficult to hold a conversation) 
• 5 Minutes: Walk (Comfortable to hold a conversation) 

 

Week 6

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 6 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.

Exercise #1: Bodyweight Squats

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

Exercise #2: Push-ups

• Perform two sets of 8-12 repetitions. Rest 30 seconds before moving to the next set, and rest again for 30 seconds before the next exercise. (If necessary, this exercise can be modified by bending the knees and placing them on the ground instead of your feet. As you progress through the workout try to start in a full-body position, then drop to the bent-knee modified position as your muscles fatigue).

Exercise #3: Prone Scapular (Shoulder) Stabilization Series - I, Y, T, W, O Formation

• Perform two sets of 6-8 repetitions. Rest 30 seconds before moving to the next set, and rest again for 30 seconds before the next exercise. (Perform all four movements in a row for one repetition of the exercise).

Exercise #4: Inverted Flyers

• Perform two sets of 10 repetitions. Rest 45 seconds before moving to the next set, and rest again for 45 seconds before the next exercise.

Exercise #5: Side Lunge

• Perform two sets of 12 repetitions on each leg. Rest 45 seconds before moving to the next set, and rest again for 45 seconds before the next exercise. (To increase the intensity, add resistance by using a set of light-to-moderate dumbbells (or heavy cans) and hold them by the shoulders).

Exercise #6: Squat Jump

• Perform two sets of 6 repetitions. Rest 45 seconds before moving to the next set, and rest again for 45 seconds before the next exercise.

Exercise #7: Supine Reverse Crunches

• Perform two sets of 10 repetitions. Rest 45 seconds before moving to the next set, and rest again for 45 seconds before the next exercise.

Exercise #8: V-ups

• Perform two sets holding each set for 20-30 seconds. Rest 45 seconds before moving to the next set, and rest again for 45 seconds before the next exercise.

Exercise #9: Side Plank with Straight Leg

• Perform two sets holding for 10-20 seconds on each side. Rest 45 seconds before moving to the next set, and rest again for 45 seconds before the next exercise. (If the full body position is challenging, then use the elbow and knee as contact points. Do not rest between each side, only rest after completing the exercise on both sides).

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

For week 6, walk continuously for 23 minutes based on the intensity levels and timing below. You will start with a walking pace where it is easy and comfortable to hold a conversation, and then increase the speed of the walk to a pace where it is difficult to hold a conversation. Then you will return to a pace where it is comfortable to hold a conversation before increasing to a more difficult pace, followed by a few minutes of comfortable walking to cool down. Perform this cardio session a minimum of three different times during the week.

• 5 Minutes: Walk (Comfortable to hold a conversation) 
• 5 Minutes: Walk (Difficult to hold a conversation) 
• 5 Minutes: Walk (Comfortable to hold a conversation) 
• 5 Minutes: Walk (Difficult to hold a conversation) 
• 3 Minutes: Walk (Comfortable to hold a conversation) 

 

Week 7

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 7 of the program, you will complete one set of each exercise, resting 15-45 seconds between sets and before moving to the next exercise. Complete both sets before progressing to the next exercise.

Exercise #1: Bodyweight Squats

• Perform two sets of 15 repetitions. Rest 15 seconds before moving to the next set, and rest again for 30 seconds before the next exercise.

Exercise #2: Push-ups

• Perform two sets of 8-12 repetitions. Rest 15 seconds before moving to the second set, and rest again for 30 seconds before the next exercise. (If necessary, this exercise can be modified by bending the knees and placing them on the ground instead of your feet. As you progress through the workout try to start in a full-body position, then drop to the bent-knee modified position as your muscles fatigue).

Exercise #3: Prone Scapular (Shoulder) Stabilization Series - I, Y, T, W, O Formation

• Perform two sets of 8-10 repetitions. Rest 15 seconds before moving to the next set, and rest again for 30 seconds before the next exercise. (Perform all four movements in a row for one repetition of the exercise).

Exercise #4: Inverted Flyers

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

Exercise #5: Side Lunge

• Perform three sets of 12 repetitions on each leg. Rest 30 seconds before moving to the next set, and rest again for 30 seconds before the next exercise. (To increase the intensity, add resistance by using a set of light-to-moderate dumbbells (or heavy cans) and hold them by the shoulders).

Exercise #6: Squat Jump

• Perform three sets of 6 repetitions. Rest 30 seconds before moving to the next set, and rest again for 30 seconds before the next exercise.

Exercise #7: Supine Reverse Crunches

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

Exercise #8: V-ups

• Perform three sets holding  each set for 30-45 seconds. Rest 45 seconds before moving to the next set, and rest again for 45 seconds before the next exercise.

Exercise #9: Side Plank with Straight Leg

• Perform three sets holding each set for 20-30 seconds on each side. Rest 45 seconds before moving to the next set, and rest again for 45 seconds before the next exercise. (If the full body position is challenging, then use the elbow and knee as contact points. Do not rest between each side, only rest after completing the exercise on both sides).

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

During week 7, you will begin to introduce a slow jog into your workout. Perform this 22-minute cardio routine based on the intensity levels and timing below, a minimum of three different times during the week. You will start with a walking pace where it is easy and comfortable to hold a conversation, and then increase the speed of the walk to a pace where it is difficult to hold a conversation. Then you will introduce a slow jog, before returning to a pace comfortable to hold a conversation. You’ll once again work in a few more minutes of a slow jog, and then cool down with comfortable walking.

• 5 Minutes: Walk (Comfortable to hold a conversation) 
• 5 Minutes: Walk (Difficult to hold a conversation)
• 3 Minutes: Slow Jog (Difficult to hold a conversation) 
• 3 Minutes: Walk (Comfortable to hold a conversation)
• 3 Minutes: Slow Jog (Difficult to hold a conversation)
• 3 Minutes: Walk (Comfortable to hold a conversation)

 

Week 8 

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 eight 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: Bodyweight Squats

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

Exercise #2: Push-ups

• Perform one set of 12 repetitions. Do not rest before moving to the next exercise. (If necessary, this exercise can be modified by bending the knees and placing them on the ground instead of your feet. As you progress through the workout, try to start in a full-body position, then drop to the bent-knee modified position as your muscles fatigue).

Exercise #3: Prone Scapular (Shoulder) Stabilization Series - I, Y, T, W, O Formation

• Perform one set of 8-10 repetitions. Do not rest before moving to the next exercise. (Perform all four movements in a row for one repetition of the exercise).

Exercise #4: Inverted Flyers

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

Exercise #5: Side Lunge

• Perform one set of 12 repetitions. Do not rest before moving to the next exercise. (To increase the intensity, add resistance by using a set of light-to-moderate dumbbells (or heavy cans) and hold them by the shoulders).

Exercise #6: Squat Jump

• Perform one set of 6 repetitions. Do not rest before moving to the next exercise.

Exercise #7: Supine Reverse Crunches

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

Exercise #8: V-ups

• Perform one set holding it for 30-45 seconds. Do not rest before moving to the next exercise.

Exercise #9: Side Plank with Straight Leg

• Perform one set holding for 20-30 seconds. Do not rest before moving to the next exercise. (If the full body position is challenging, then use the elbow and knee as contact points. Do not rest between each side, only rest after completing the exercise on both sides).

Repeat this entire circuit two more times after a rest interval of two minutes.

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

During week 8, you will incorporate two slow jog intervals into your workout. Perform this 22-minute cardio routine based on the intensity levels and timing below, a minimum of three different times during the week. You will start with a walking pace where it is easy and comfortable to hold a conversation, and then increase the speed of the walk to a pace where it is difficult to hold a conversation, and then progress to a slow jog. You’ll go back to walking at a comfortable pace, increase again to a slow jog, then follow-up with a few minutes of cool-down with walking at a comfortable pace.

• 5 Minutes: Walk (Comfortable to hold a conversation)
• 5 Minutes: Walk (Difficult to hold a conversation)
• 3 Minutes: Slow Jog (Difficult to hold a conversation)
• 3 Minutes: Walk (Comfortable to hold a conversation)
• 3 Minutes: Slow Jog (Difficult to hold a conversation)
• 3 Minutes: Walk (Comfortable to hold a conversation)

Move on to Phase III!