ACE’s Kick Start Workout: Phase III (Weeks 9-12)

Kick start your new year with this 12-week exercise program designed by ACE, to build total body muscular fitness, enhance cardiorespiratory fitness, improve health and increase energy.

• Phase I 
• Phase II

Load Training with Performance Training (Phase III) 

Phase III is the final phase that we’ll introduce for this program, and we hope you’ve been enjoying the workout and seeing results! 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 muscular fitness as well as serves as an effective fat burning tool when performed in a circuit format with minimal rest periods between exercises. When selecting resistance, choose a weight that will make the last two assigned repetitions of the exercise challenging-to-extremely challenging. For example, if your goal is to complete 15 repetitions, if you can only do 12 repetitions then the weight is too heavy. On the other hand, if you can complete 20 repetitions then the weight is too light.

Your Exercises for Weeks 9-12 Will Include:

• Stability Ball Glute Bridge
• Stability Ball Knee Tucks
• Stability Ball Crunches
• Dumbbell Deadlift
• Dumbbell Step-ups
• Standing Push Press
• Stability Ball Dumbbell Press
• Barbell Row
• Dumbbell Lateral Raise
• Stability Ball Dumbbell Fly

Week 9 

Warm-up 

Before diving into the workout’s exercises, be sure to warm up  with  3-5 minutes of walking or marching in place. The warm-up now progresses to using a stability ball combined with bodyweight to prepare for the increased intensity of the Phase III training program. When selecting a stability ball size your ankles and knees should make ninety-degree angles. Ensure your stability ball is properly inflated; it should be firm and solid.

Warm-Up Exercise #1: Stability Ball Glute Bridge

• Perform one set of 8-15 repetitions. Rest 30 seconds before completing an additional set. Rest 30 seconds before moving to the next exercise.

Warm-Up Exercise #2: Stability Ball Knee Tucks

• Perform one set of 8-15 repetitions. Rest 30 seconds before completing an additional set. Rest 30 seconds before moving to the next exercise.

Warm-Up Exercise #3 : Russian Twist

• Perform one set of 8-15 repetitions on both sides. Rest 30 seconds before completing an additional set. 

Core Exercises

During week 9 of the program you'll be adding resistance to each exercise, and completing only one set of each exercise as described resting for at least 45 seconds before performing the next exercise. Select a resistance (barbell or dumbbells) that is heavy enough to make the last two repetitions challenging to extremely challenging. If you can perform beyond the assigned number of repetitions, select heavier resistance.

Exercise #1: Dumbbell Deadlift

• Perform one set of 8-15 repetitions. Rest 45 seconds before moving to the next exercise.

Exercise #2: Dumbbell Step-ups

• Perform one set of 8-15 repetitions per leg (8-15 repetitions with the right leg leading, then 8-15 repetitions with the left leg leading). Rest 45 seconds before moving to the next exercise.

Exercise #3: Standing Push Press

• Perform one set of 8-15 repetitions. Rest 45 seconds before moving to the next exercise. (This is an explosive exercise, focus on exploding the weight overhead with the whole body.)

Exercise #4: Stability Ball Dumbbell Press

• Perform one set of 8-15 repetitions. Rest 45 seconds before moving to the next exercise.

Exercise #5: Barbell Row

• Perform one set of 8-15 repetitions. Rest 45 seconds before moving to the next exercise. (Be sure to hold your weight in your hips and not your low back while performing this exercise.)

Exercise #6: Dumbbell Lateral Raise

• Perform one set of 8-15 repetitions. Rest 45 seconds before moving to the next exercise.

Exercise #7: Stability Ball Dumbbell Fly

• Perform one set of 8-15 repetitions. Rest 45 seconds before moving to the next exercise.

Cool-down 

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

Cool-down Exercise #1: Cat-Cow

• Perform one set of 8-15 repetitions, repeat for a total of two sets.

Cool-down Exercise #2: Downward-facing Dog

• Perform one set by holding this exercise for 30-60 seconds. Come back to all fours and rest 5-10 seconds and repeat for one more repetition.

Cardio Session

Walk for 5 minutes at a pace where it is comfortable to speak in complete sentences then increase the speed of the walk to a pace where it is difficult to speak in complete sentences 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  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.

• 5 Minutes: Walk (Comfortable to speak in complete sentences)
• 2 Minutes: Walk (Difficult to speak in complete sentences)
• 5 Minutes: Slow Jog (Difficult to speak in complete sentences) 
• 2 Minutes: Walk (Comfortable to speak in complete sentences)
• 5 Minutes: Steady Jog (Difficult to speak in complete sentences)
• 2 Minutes: Walk (Difficult to speak in complete sentences) 
• 2 Minutes: Steady jog (Difficult to speak in complete sentences)
• 5 Minutes: Walk (Comfortable to speak in complete sentences) 

 

Week 10 

Warm-up 

Before diving into the workout’s exercises, be sure to warm up for 3-5 minutes by walking or marching in place. Proceed with the following warm-up exercises.

Warm-Up Exercise #1: Stability Ball Glute Bridge

• Perform one set of 8-15 repetitions. Rest 30 seconds before completing an additional set. Rest 30 seconds before moving to the next exercise.

Warm-Up Exercise #2: Stability Ball Knee Tucks

• Perform one set of 8-15 repetitions. Rest 30 seconds before completing an additional set. Rest 30 seconds before moving to the next exercise.

Warm-Up Exercise #3: Stability Ball Russian Twist

• Perform one set of 8-15 repetitions on each side. Rest 30 seconds before completing an additional set. 

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. Select a resistance (barbell or dumbbells) that is heavy enough to make the last two repetitions challenging to extremely challenging. If you can perform beyond the assigned number of repetitions, select heavier resistance.

Exercise #1: Dumbbell Deadlift

• Perform one set of 8-15 repetitions. Rest 45 seconds. Perform an additional set, then rest 45 seconds before moving to the next exercise.

Exercise #2: Dumbbell Step-ups

• Perform one set of 8-15 repetitions per leg (8-15 repetitions with the right leg leading, then 8-15 repetitions with the left leg leading). Rest 45 seconds. Perform an additional set, then rest 45 seconds before moving to the next exercise.

Exercise #3: Standing Push Press

• Perform one set of 8-15 repetitions. Rest 45 seconds. Perform an additional set, then rest 45 seconds before moving to the next exercise. (This is an explosive exercise, focus on exploding the weight overhead with the whole body.)

Exercise #4: Stability Ball Dumbbell Press

• Perform one set of 8-15 repetitions. Rest 45 seconds. Perform an additional set, then rest 45 seconds before moving to the next exercise.

Exercise #5: Barbell Row

• Perform one set of 8-15 repetitions. Rest 45 seconds. Perform an additional set, then rest 45 seconds before moving to the next exercise. (Be sure to hold your weight in your hips and not your low back while performing this exercise.)

Exercise #6: Dumbbell Lateral Raise

• Perform one set of 8-15 repetitions. Rest 45 seconds. Perform an additional set, then rest 45 seconds before moving to the next exercise.

Exercise #7: Stability Ball Dumbbell Fly

• Perform one set of 8-15 repetitions. Rest 45 seconds. Perform an additional set, then rest 45 seconds before moving to the next exercise.

Cool-down

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

Cool-down Exercise #1: Cat-Cow 

• Perform one set of 8-15 repetitions, repeat for a total of two sets.

Cool-down Exercise #2: Downward-facing Dog

• Perform one set by holding this exercise for 30-60 seconds. Come back to all fours and rest 5-10 seconds and repeat for one more repetition.

Cardio Session

Walk for 5 minutes at a pace where it is comfortable to speak in complete sentences then increase the speed of the walk to a pace where it is difficult to speak in complete sentences 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 6 minutes. Then slow down to the fast-walking pace for 2 minutes before returning to the jogging pace for another 6 minutes. At the end of the third 6-minute jog, return to a comfortable walking pace for 5 minutes for a total of approximately 34 minutes of continuous exercise. Complete three times during the week.

• 5 Minutes: Walk (Comfortable to speak in complete sentences)
• 2 Minutes: Walk (Difficult to speak in complete sentences)
• 6 Minutes: Steady jog (Difficult to speak in complete sentences)
• 2 Minutes: Walk (Comfortable to speak in complete sentences)
• 6 Minutes: Steady Jog (Difficult to speak in complete sentences)
• 2 Minutes: Walk (Difficult to speak in complete sentences)
• 6 Minutes: Steady Jog (Difficult to speak in complete sentences)
• 5 Minutes: Walk (Comfortable to speak in complete sentences) 

 

Week 11

Warm-up

Before diving into the workout’s exercises, be sure to warm up for 3-5 minutes by walking or marching in place. Proceed with the following warm-up exercises.

Warm-Up Exercise #1: Stability Ball Glute Bridge

• Perform one set of 8-15 repetitions. Rest 30 seconds before completing an additional set. Rest 30 seconds before moving to the next exercise.

Warm-Up Exercise #2: Stability Ball Knee Tucks

• Perform one set of 8-15 repetitions. Rest 30 seconds before completing an additional set. Rest 30 seconds before moving to the next exercise.

Warm-Up Exercise #3: Stability Ball Russian Twist

• Perform one set of 8-15 repetitions on each side. Rest 30 seconds before completing an additional set. 

Core Exercises

During week 11 of the program, you will complete one set of each exercise resting 30 seconds before moving to the next exercise. You will repeat this series two additional times to fully complete three sets. Select a resistance (barbell or dumbbells) that is heavy enough to make the last two repetitions challenging to extremely challenging. If you can perform beyond the assigned number of repetitions, select heavier resistance.

Exercise #1: Dumbbell Deadlift

• Perform one set of 8-15 repetitions. Rest 30 seconds before moving to the next exercise.

Exercise #2: Dumbbell Step-ups

• Perform one set of 8-15 repetitions per leg (8-12 repetitions with the right leg leading, then 8-12 repetitions with the left leg leading). Rest 30 seconds before moving to the next exercise.

Exercise #3: Standing Push Press

• Perform one set of 8-15 repetitions. Rest 30 seconds before moving to the next exercise. (This is an explosive exercise, focus on exploding the weight overhead with the whole body.)

Exercise #4: Stability Ball Dumbbell Press

Perform one set of 8-15 repetitions. Rest 30 seconds before moving to the next exercise.

Exercise #5: Barbell Row

• Perform one set of 8-12 repetitions. Rest 30 seconds before moving to the next exercise. (Be sure to hold your weight in your hips and not your low back while performing this exercise.)

Exercise #6: Dumbbell Lateral Raise

• Perform one set of 8-15 repetitions. Rest 30 seconds before moving to the next exercise.

Exercise #7: Stability Ball Dumbbell Fly

• Perform one set of 8-15 repetitions. Rest 30 seconds before moving to the next exercise.

Repeat this series two more times, to fully complete three sets of all exercises.

Cool-down

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

Cool-down Exercise #1: Cat-Cow

• Perform one set of 8-15 repetitions, repeat for a total of two sets.

Cool-down Exercise #2: Downward-facing Dog

• Perform one set by holding this exercise for 30-60 seconds. Come back to all fours and rest 5-10 seconds and repeat for one more repetition. 

Cardio Session

Walk for 5 minutes at a pace where it is comfortable to  speak in complete sentences then increase the speed of the walk to a pace where it is difficult to  speak in complete sentences 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 7 minutes. Then slow down to the fast-walking pace for 2 minutes before returning to the jogging pace for another 7 minutes. At the end of the third jogging interval, return to a comfortable walking pace for 5 minutes for a total of approximately 36 minutes of continuous exercise. Complete three times during the week.

• 5 Minutes: Walk (Comfortable to  speak in complete sentences) 
• 2 Minutes: Walk (Difficult to speak in complete sentences)
• 7 Minutes: Steady Jog (Difficult to speak in complete sentences)
• 1 Minute: Walk (Difficult to speak in complete sentences)
• 7 Minutes: Steady Jog (Difficult to speak in complete sentences)
• 2 Minutes: Walk (Difficult to speak in complete sentences)
• 7 Minutes: Steady Jog (Difficult to speak in complete sentences)
• 5 Minutes: Walk (Comfortable to speak in complete sentences)

 

Week 12

Warm-up

Before diving into the workout’s exercises, be sure to warm up for 3-5 minutes by walking or marching in place. Proceed with the following warm-up exercises.

Warm-Up Exercise #1: Stability Ball Glute Bridge

• Perform one set of 8-15 repetitions. Rest 30 seconds before completing an additional set. Rest 30 seconds before moving to the next exercise.

Warm-Up Exercise #2: Stability Ball Knee Tucks

• Perform one set of 8-15 repetitions. Rest 30 seconds before completing an additional set. Rest 30 seconds before moving to the next exercise.

Warm-Up Exercise #3: Stability Ball Russian Twist

• Perform one set of 8-15 repetitions on each side. Rest 30 seconds before completing an additional set. 

Core Exercises

During week 12 of the program, your goal is to complete an entire circuit of exercises before taking a recovery interval of two minutes. For best results, complete the circuit three times. Select a resistance (barbell or dumbbells) that is heavy enough to make the last two repetitions challenging to extremely challenging. If you can perform beyond the assigned number of repetitions, select heavier resistance.

Exercise #1: Dumbbell Deadlift

• Perform one set of 8-15 repetitions. Immediately move to the next exercise.

Exercise #2: Dumbbell Step-ups

• Perform one set of 8-15 repetitions per leg (8-15 repetitions with the right leg leading, then 8-15 repetitions with the left leg leading). Immediately move to the next exercise.

Exercise #3: Standing Push Press

• Perform one set of 8-15 repetitions. Immediately move to the next exercise. (This is an explosive exercise, focus on exploding the weight overhead with the whole body.)

Exercise #4: Stability Ball Dumbbell Press

• Perform one set of 8-15 repetitions. Immediately move to the next exercise.

Exercise #5: Barbell Row

• Perform one set of 8-15 repetitions. Immediately move to the next exercise. (Be sure to hold your weight in your hips and not your low back while performing this exercise.)

Exercise #6: Dumbbell Lateral Raise

• Perform one set of 8-15repetitions. Immediately move to the next exercise.

Exercise #7: Stability Ball Dumbbell Fly

• Perform one set of 8-15 repetitions.

Rest for 2 minutes before starting the next round of the circuit. For the most effective workout, aim at repeating this series two more times, to fully complete three sets of all exercises.

Cool-down 

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

Cool-down Exercise #1: Cat-Cow 

• Perform one set of 8-15 repetitions, repeat for a total of two sets.

Cool-down Exercise #2: Downward-facing Dog

• Perform one set by holding this exercise for 30-45 seconds. Come back to all fours and rest 5-10 seconds and repeat for one more repetition.

Cardio Session

Walk for 5 minutes at a pace where it is comfortable to speak in complete sentences then increase the speed of the walk to a pace where it is difficult to  speak in complete sentences and maintain that pace for 3 minutes. Then progress to a steady jogging pace for 8 minutes (or until your breathing becomes rapid and uncontrollable). At the end of the 8-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 8 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 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.

• 5 Minutes: Walk (Comfortable to hold a conversation)
• 3 Minutes: Walk (Difficult to hold a conversation)
• 8 Minutes: Steady Jog (Difficult to hold a conversation)
• 1 Minute: Walk (Comfortable to hold a conversation)
• 8 Minutes: Steady Jog (Difficult to hold a conversation)
• 2 Minutes: Walk (Difficult to hold a conversation)
• 8 Minutes: Steady Jog (Difficult to hold a conversation)
• 5 Minutes: Walk (Comfortable to hold a conversation)

 

This completes ACE’s 12 Week Kick Start Guide! 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.