Level 1 - Foundation Program

Workout A Weeks 1-4 
Foundation Phase

What This Workout Focuses On

Weeks 1–4 are designed to establish a strong base by developing:

• Lower body strength
• Upper body pushing strength
• Core stability
• Balance and movement confidence

Progressive overload will begin modestly, increasing sets and control gradually

Workout Overview

This workout is designed to help you build a strong foundation through simple, effective movements that improve strength, balance, and confidence.
Repeat Workout A once or twice per week, alongside Workout B and Conditioning & Mobility sessions.

Conditioning & Mobility sessions support recovery, movement quality, and overall consistency across the program.
You may complete these sessions after your strength workouts or on separate recovery-focused days.

 

Estimated Workout Time

Choose the option that fits your schedule today:

• Quick Session: 25–30 minutes
  Shortened warm-up, reduced rest periods, or 1 set per exercise instead of 2. Skip optional add-ons. Perfect for busy days or when your energy is lower.
• Standard Session: 30-35 minutes
  Complete the workout as written — full sets, reps, and Cool-Down & Mobility. This is the recommended pace for most days.
• Extended Session: 40-45 minutes
  Include optional extras such as an additional set, slightly higher reps, or extra mobility/conditioning sequences, plus full Cool-Down & Mobility. Use this if you have more time or want a slightly harder session.

All time estimates include Warm-Up and Cool-Down & Mobility.

Focus: Lower body strength, pushing movements, core stability

Move with control and choose the option and pace that feels right for you. Consistency is more important than perfection.

 

Weeks 1–2

Warm-Up 

Optional: If you feel comfortable progressing the exercises, you may perform some movements using light dumbbells. Choose a weight that feels controlled and manageable while maintaining good technique.

The goal of this warm-up is to gently prepare your body for movement.
Move slowly and focus on control — this is not a workout.

1. Light movement  (2 minutes)
Options:

• Marching on the spot
• Easy step-backs
• Gentle walking

Purpose:
Raise your heart rate slightly and warm your muscles.

2. Dynamic mobility  (3 minutes)
Options:

• Arm circles (small to large, forward and backward)
• Hip circles (hands on hips, slow circles)
• Bodyweight squats (comfortable depth)
• Standing torso rotations (slow and controlled)
  
  

Important notes:

• Movements should feel smooth, not rushed
• You should feel warmer, not tired

Stop if you feel sharp pain or dizziness

If short on time, complete the light movement and one mobility exercise.

Main Workout

Exercise 1:  Bodyweight Squat

Options:

• Chair-Assisted Squat
• Bodyweight Squat
  
  Sets: 2
  Reps: 8–10
  Rest: 60 seconds

How:
Stand with feet about shoulder width apart.
Lower your hips back and down as if sitting into a chair, then press through your heels to return to standing.

Focus on:

• Sit Back Into Hips
• Chest Upright
• Drive Through Heels

Progression:
Hold light dumbbells or household weight
Pause for 1 second at the bottom
Increase reps gradually

Regression:
Use chair for support
Reduce squat depth 
Perform fewer reps

Exercise 2:  Push-Ups

Options:

• Wall Push-Ups
• Incline Push-Ups (bench or chair)
• Knee Push-Ups
  
  Sets: 2
  Reps: 6-10
  Rest: 60 seconds
  Stop before form breaks down.

How
Place hands slightly wider than shoulders.
Lower your chest toward the floor or surface, then press back up while keeping your body aligned.

Focus On:

• Hands under shoulders
• Body straight
• Lower with control

Progression:
Lower the incline
Perform full push-ups
Slow the lowering phase

Regression:
Lower the incline
Perform full push-ups
Slow the lowering phase

Exercise 3: Glute Bridge

Options:

• Glute Bridge on the floor
• Elevated Glute Bridge (feet on chair)
  
  Sets: 2
  Reps: 10–12
  Rest: 45 seconds
  Pause briefly at the top

 How:
Lie on your back with knees bent and feet on the floor.
Press through your heels and lift your hips upward, squeezing the glutes at the top before lowering slowly.

Focus On:

• Push through heels
• Squeeze glutes at top
• Keep core lightly braced

Progression:
Hold the top position longer
Add a light weight across hipsto increase resistance
Perform single-leg bridges

Regression:
Perform smaller range of motion, use feet on floor only

Exercise 4: Plank

Options:

• Plank Hold (slow)
• Standing Core Brace (easier option)
  
  Sets: 2
  Time: 15–20 seconds hold
  Rest : 45 seconds 

How:
Place forearms on the floor with elbows under shoulders.
Extend legs behind you and hold your body in a straight line while bracing your core.

Focus On:

• Brace core gently
• Keep body straight
• Avoid sagging hips

Progression:
Increase hold time
Slow breathing while braced
Add shoulder taps later

Regression:
Perform standing core brace
Hold for shorter time
Rest longer between sets

 

Cool-Down & Mobility

Move slowly and stay relaxed. No stretch should cause pain.

1. Breathing reset  (1 minute)

• Inhale slowly through your nose
• Exhale longer through your mouth
• Allow your heart rate to come down

2. Full-body mobility & stretching  (2–4 minutes)

Choose 3–4 of the following and hold each for 20–30 seconds:

• Hamstring stretch (seated or standing)
• Quad stretch (standing or lying on side)
• Chest and shoulder stretch (arms behind or against a wall)
• Upper back stretch (hug arms forward or child’s pose)
• Hip flexor stretch (half-kneeling or standing)

Purpose:
Support recovery, reduce stiffness, and help your body feel ready for the next sessions.

If short on time, complete at least one stretch for the main muscle groups trained today.

Weeks 3–4

Progression (Workout A)

During Weeks 3–4 increase workload slightly if form feels comfortable.

What Changes

• Increase to 3 sets where comfortable
• Add 2 reps per exercise if form stays strong

Slow the lowering phase (2–3 seconds)
 
Updated Guidelines

Squats
3 sets of 10–12 reps
Option to remove chair assistance if confident

Push-Ups
3 sets of 8–12 reps
Option to use feet instead of knees

Glute Bridges
3 sets of 12–15 reps

Plank
20–30 second holds

You may also slow the lowering phase of each movement to increase control.

Cool-Down & Mobility 

Use the same Cool-Down & Mobility session as Weeks 1–2.

Foundation Guidance and Next Steps

• If any movement causes pain (not muscle effort), stop and choose an easier option
• Rest longer if needed — quality always matters more than speed
• Feeling slightly challenged is good, feeling overwhelmed is not
  
  Completing these four weeks consistently prepares you perfectly for the Progression Phase (Weeks 5–8).

Video Support

Videos are provided for each movement in this session.
Watch first if needed, then move at your own pace.

You can play videos directly on this page or stream to a larger screen for at-home workouts.