Strong Foundation I

Strong Foundation I

Are you brand new to fitness or are you looking to jump back into a routine after a hiatus? This guide provides a list of workouts for you to do for 4 weeks. This will start you with a great strength and cardio foundation for you to build on!

Complete the workouts as your schedule allows, if the workout includes strength, try to get at least 1 day rest before your next strength session.

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Strong Foundation I
  • AB-FIT-STRONG-FOUNDATION-I.pdf
    AB-FIT-STRONG-FOUNDATION-I.pdf
    27.6 KB

    AB-FIT-STRONG-FOUNDATION-I.pdf

    27.6 KB

  • 01 Pure Strength (Bodyweight)
    30:24
    01 Pure Strength (Bodyweight)

    01 Pure Strength (Bodyweight)

    BLOCK 1
    Curtsy Lunge Pulse
    Plank Up
    Russian Twist

    BLOCK 2
    Squat + Knee LIft
    Plank Arm Lift
    Standing Crunch

    BLOCK 3
    Split Squat
    Leg Lifts
    Shoulder Push Up

    Health Disclaimer
    All opinions expressed on this page and in workouts are solely the instructors. The instructor is not a medical doctor or ...

  • 01 Cardio-Core
    29:03
    01 Cardio-Core

    01 Cardio-Core

    BLOCK 1
    Plank Up
    Ski Jumps
    Leg Lift
    Squat Jacks

    BLOCK 2
    Side Plank Crunch
    Skater Hop
    Penguin
    Hop Scotch

    Health Disclaimer
    All opinions expressed on this page and in workouts are solely the instructors. The instructor is not a medical doctor or registered dietician. It is necessary for you to co...

  • 02 Pure Strength
    29:03
    02 Pure Strength

    02 Pure Strength

    1. Upright Row
    2. Split Squat
    3. Sit Up + Russian Twist
    4. Low Row
    5. DB Swing
    6. Side Plank Leg Lift
    7. Push Up
    8. Curtsy Lunge
    9. Plank Knee Tap-Toe Tap-Heel Lift

    Health Disclaimer
    All opinions expressed on this page and in workouts are solely the instructors. The instructor is not a medical ...

  • 02 Cardio-Core
    28:02
    02 Cardio-Core

    02 Cardio-Core

    BLOCK 1
    Crab Abs
    Squat Hops
    Starfish Crunch

    Long Jump/Line Jump

    BLOCK 2
    Bird Dog
    Knee Ups
    Reverse Crunch
    CC Ski

    Health Disclaimer
    All opinions expressed on this page and in workouts are solely the instructors. The instructor is not a medical doctor or registered dietician. It is necessary for ...

  • 01 Strength Accumulator
    28:27
    01 Strength Accumulator

    01 Strength Accumulator

    Round 1: 0:30 Exercise
    Round 2: 0:30 Exercise 1, 0:30 Exercise 2
    Round 3: + 0:30 Exercise 3
    .
    .
    .
    to 5 rounds

    BLOCK 1
    1. Squat/Reverse Lunge
    2. Push Up
    3. Deadlift
    4. Lateral Lunge
    5. Wall Sit

    BLOCK 2
    1. 3 touch sit ups
    2. Single Leg Anterior Reach
    3. Crab Abs
    4. Tricep Ext
    5. DB Swing

    Healt...

  • 01 Cardio-Core
    29:03
    01 Cardio-Core

    01 Cardio-Core

    BLOCK 1
    Plank Up
    Ski Jumps
    Leg Lift
    Squat Jacks

    BLOCK 2
    Side Plank Crunch
    Skater Hop
    Penguin
    Hop Scotch

    Health Disclaimer
    All opinions expressed on this page and in workouts are solely the instructors. The instructor is not a medical doctor or registered dietician. It is necessary for you to co...

  • 01 Pyramids
    28:45
    01 Pyramids

    01 Pyramids

    Squat + Upright Row | Jumping Jacks
    Deadlift | Butt Kicker Burpee
    Plank Row | High Knees
    Lunge Chop | Ski Jumps
    Straight Arm Ext + Triceps | Diagonal Skaters

    Health Disclaimer
    All opinions expressed on this page and in workouts are solely the instructors. The instructor is not a medical doctor...

  • 01 Pure Cardio
    28:53
    01 Pure Cardio

    01 Pure Cardio

    BLOCK 1
    Ski Jumps
    High Knees
    Plank Hops
    Butt Kickers

    BLOCK 2
    Skaters
    Burpees
    Up & Over
    CC Ski

    BLOCK 3
    Lunge Hops
    X Drill
    Jump Rope
    Jumping Jacks

    Health Disclaimer
    All opinions expressed on this page and in workouts are solely the instructors. The instructor is not a medical doctor or registere...

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