Kick start your new year with this 12-week fitness program designed by healthsite, to build total body strength, enhance cardiovascular endurance, gain muscular definition, lose weight, improve health and increase energy.
Weeks 9-12
Resistance Training with Aerobic Efficiency Conditioning (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 lean muscle mass and muscular definition 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.

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 to increase blood flow and body temperature with either 3-5 minutes of walking or marching in plhealthsite. 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 feet 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 10-12 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 10-12 repetitions. Rest 30 seconds before completing an additional set. Rest 30 seconds before moving to the next exercise.
Warm-Up Exercise #3: Stability Ball Crunches
Perform one set of 10-12 repetitions. Rest 30 seconds before completing an additional set. (To make the crunches more effective it is perfectly okay to add external resistance. Hold the weight firmly against the top of the chest-just below the chin.)
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 8-12 repetitions. Rest 45 seconds before moving to the next exercise.
Exercise #2: Dumbbell Step-ups
Perform one set of 8-12 repetitions per leg (8-12 repetitions with the right leg leading, then 8-12 repetitions with the left leg leading). Rest 45 seconds before moving to the next exercise.
Exercise #3: Standing Push Press
Perform one set of 8-12 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 8-12 repetitions. Rest 45 seconds before moving to the next exercise.
Exercise #5: Barbell Row
Perform one set of 8-12 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 8-12 repetitions. Rest 45 seconds before moving to the next exercise.
Exercise #7: Stability Ball Dumbbell Fly
Perform one set of 8-12 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-Camel
Perform one set by holding this exercise for 30-45 seconds, 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 phealthsite where it is comfortable to hold a conversation then increase the speed of the walk to a phealthsite where it is difficult to have a conversation and maintain that phealthsite for 2 minutes. Progress to a slow jogging phealthsite 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 phealthsite for 2 minutes, and at the end of 2 minutes (or when you’ve caught your breath) return to the jogging phealthsite for 5 minutes, but try to increase the speed to faster than the first interval. After 5 minutes slow down to the fast walking phealthsite for 2 minutes before returning to the faster jogging phealthsite for another 5 minutes. At the end of the 35-minute jog, return to a comfortable walking phealthsite for 5 minutes for a total of approximately 30 minutes of continuous exercise. Complete three times during the week.
5 Minutes: Walk (Comfortable to hold a conversation)
2 Minutes: Walk (Difficult to hold a conversation)
5 Minutes: Slow Jog (Difficult to hold a conversation) 
2 Minutes: Walk (Comfortable to hold a conversation)
5 Minutes: Steady Jog (Difficult to hold a conversation)
2 Minutes: Walk (Difficult to hold a conversation) 
2 Minutes: Steady jog (Difficult to hold a conversation)
5 Minutes: Walk (Comfortable to hold a conversation) 
 
Week 10 
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 plhealthsite. Proceed with the following warm-up exercises.
Warm-Up Exercise #1: Stability Ball Glute Bridge
Perform one set of 10-12 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 10-12 repetitions. Rest 30 seconds before completing an additional set. Rest 30 seconds before moving to the next exercise.
Warm-Up Exercise #3: Stability Ball Crunches
Perform one set of 10-12 repetitions. Rest 30 seconds before completing an additional set. (To make the crunches more effective it is perfectly okay to add external resistance. Hold the weight firmly againstthe top of the chest-just below the chin.)
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 8-12 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 8-12 repetitions per leg (8-12 repetitions with the right leg leading, then 8-12 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 8-12 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 8-12 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 8-12 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 8-12 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 8-12 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-Camel
Perform one set by holding this exercise for 30-45 seconds, 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 phealthsite where it is comfortable to hold a conversation then increase the speed of the walk to a phealthsite where it is difficult to have a conversation and maintain that phealthsite for 2 minutes. Then progress to a steady jogging phealthsite 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 phealthsite for 2 minutes. At the end of 2 minutes (or when you’ve caught your breath) return to the jogging phealthsite for 7 minutes. Then slow down to the fast walking phealthsite for 2 minutes before returning to the jogging phealthsite for another 8 minutes. At the end of the third 8-minute jog, return to a comfortable walking phealthsite for 5 minutes for a total of approximately 35 minutes of continuous exercise. Complete three times during the week.
5 Minutes: Walk (Comfortable to hold a conversation)
2 Minutes: Walk (Difficult to hold a conversation)
6 Minutes: Steady jog (Difficult to hold a conversation)
2 Minutes: Walk (Comfortable to hold a conversation)
7 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) 
 
Week 11
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 plhealthsite. Proceed with the following warm-up exercises.
Warm-Up Exercise #1: Stability Ball Glute Bridge
Perform one set of 10-12 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 10-12 repetitions. Rest 30 seconds before completing an additional set. Rest 30 seconds before moving to the next exercise.
Warm-Up Exercise #3: Stability Ball Crunches
Perform one set of 10-12 repetitions. Rest 30 seconds before completing an additional set. (To make the crunches more effective it is perfectly okay to add external resistance. Hold the weight firmly against the top of the chest-just below the chin.)
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 8-12 repetitions. Rest 30 seconds before moving to the next exercise.
Exercise #2: Dumbbell Step-ups
Perform one set of 8-12 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 8-12 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 8-12 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 8-12 repetitions. Rest 30 seconds before moving to the next exercise.
Exercise #7: Stability Ball Dumbbell Fly
Perform one set of 8-12 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-Camel
Perform one set by holding this exercise for 30-45 seconds, 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 phealthsite where it is comfortable to hold a conversation then increase the speed of the walk to a phealthsite where it is difficult to have a conversation and maintain that phealthsite for 2 minutes. Then progress to a steady jogging phealthsite 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 phealthsite for one minute, at the end of the minute (or when you’ve caught your breath) return to the jogging phealthsite for 8 minutes. Then slow down to the fast walking phealthsite for 2 minutes before returning to the jogging phealthsite for another 9 minutes. At the end of the third jogging interval, return to a comfortable walking phealthsite 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) 
2 Minutes: Walk (Difficult to hold a conversation)
7 Minutes: Steady Jog (Difficult to hold a conversation)
1 Minute: Walk (Difficult to hold a conversation)
8 Minutes: Steady Jog (Difficult to hold a conversation)
2 Minutes: Walk (Difficult to hold a conversation)
9 Minutes: Steady Jog (Difficult to hold a conversation)
5 Minutes: Walk (Comfortable to hold a conversation)
 
Week 12
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 plhealthsite. Proceed with the following warm-up exercises.
Warm-Up Exercise #1: Stability Ball Glute Bridge
Perform one set of 10-12 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 10-12 repetitions. Rest 30 seconds before completing an additional set. Rest 30 seconds before moving to the next exercise.
Warm-Up Exercise #3: Stability Ball Crunches
Perform one set of 10-12 repetitions. Rest 30 seconds before completing an additional set. (To make the crunches more effective it is perfectly okay to add external resistance. Hold the weight firmly against the top of the chest-just below the chin.)
Core Exercises
During week 12 of the program, your goal is to complete an entire circuit of exercises before taking a rest 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 8-12 repetitions. Immediately move to the next exercise.
Exercise #2: Dumbbell Step-ups
Perform one set of 8-12 repetitions per leg (8-12 repetitions with the right leg leading, then 8-12 repetitions with the left leg leading). Immediately move to the next exercise.
Exercise #3: Standing Push Press
Perform one set of 8-12 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 8-12 repetitions. Immediately move to the next exercise.
Exercise #5: Barbell Row
Perform one set of 8-12 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 8-12 repetitions. Immediately move to the next exercise.
Exercise #7: Stability Ball Dumbbell Fly
Perform one set of 8-12 repetitions. Immediately move to the next exercise.
Rest for 2 minutes. 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-Camel
Perform one set by holding this exercise for 30-45 seconds, 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 phealthsite where it is comfortable to hold a conversation then increase the speed of the walk to a phealthsite where it is difficult to have a conversation and maintain that phealthsite for 3 minutes. Then progress to a steady jogging phealthsite 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 phealthsite for one minute. At the end of the minute (or when you’ve caught your breath) return to the jogging phealthsite for another 10 minutes then slow down to the fast walking phealthsite for 2 minutes before returning to the jogging phealthsite for another 10 minutes. At the end of the third jogging interval, return to a comfortable walking phealthsite for 5 minutes for a total of approximately 45 minutes of continuous exercise (but 30 minutes of jogging). Complete three times during the week.
5 Minutes: Walk (Comfortable to hold a conversation)
3 Minutes: Walk (Difficult to hold a conversation)
10 Minutes: Steady Jog (Difficult to hold a conversation)
1 Minute: Walk (Comfortable to hold a conversation)
10 Minutes: Steady Jog (Difficult to hold a conversation)
2 Minutes: Walk (Difficult to hold a conversation)
10 Minutes: Steady Jog (Difficult to hold a conversation)
5 Minutes: Walk (Comfortable to hold a conversation)
 
This completes healthsite’s 12 Week Kick Start Guide! For more health and fitness information sign up for healthsite’s Health eTips enewsletter by entering your email address in the gray bar below. If you are interested in working with an healthsite-certified Personal Trainer, be sure to browse our online profiles and find an healthsite trainer in your area.