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2011 Kick Start Workout Guide: Phase 2

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Uploaded on Jan 17, 2011

http://www.acefitness.org/article/3163/

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.

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