A Healthy You

Level 1 – Foundation Program

Workout B – Weeks 1-4
Foundation Phase

(Slightly shorter, simpler movement patterns)

What This Workout Focuses On

Weeks 1–4 of Workout B focus on developing:

  • Upper body pulling strength
  • Balance and single-leg control
  • Shoulder stability
  • Core engagement and coordination

These sessions are designed to complement Workout A and reinforce total-body movement confidence.


Workout Overview

Workout B complements Workout A by focusing on pulling movements, balance, and total-body coordination.
You’ll alternate this workout with Workout A during the week, allowing your body time to recover while still making steady progress.

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.

 

 

Go to Conditioning & Mobility Session

Estimated Workout Time

Choose the option that fits your schedule today:

  • Quick Session: 20–25 minutes
    Shortened warm-up, reduced rest periods, or 1 set per exercise instead of 2. Skip add-ons. Ideal for busy days or when your energy is lower.
  • Standard Session: 25–30 minutes
    Complete the workout as written — full sets, reps, and Cool-Down & Mobility. This is the recommended pace for most days.
  • Extended Session: 35-40 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: Upper body pull, balance, core stability

Move with control and choose the option that feels right for you today.


Weeks 1–2

Warm-Up

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)

Choose one option:

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

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

2. Dynamic Mobility  (3 minutes)

Complete each movement slowly and with control:

  • 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: Dumbbell Row (Kneeling)

Sets: 2
Reps: 8–10
Rest: 60 seconds

How:
Place one knee and hand on a bench or chair for support.
Hold a dumbbell in the opposite hand and pull it toward your hip while keeping your back flat.

Focus On:

  • Flat back
  • Pull elbow toward hip
  • Squeeze shoulder blades

Progression:
Increase weight slightly
Slow the lowering phase
Add extra reps

Regression:
Use lighter weight
Reduce range of motion
Perform fewer reps

 

Exercise 2: Split Squat

Options:

  • Split Squat
  • Alternating Lunge

    Alternate legs in both exercises

    Sets: 2
    Reps: 6–8 each side
    Rest: 60 seconds

How:
Lower your body straight down by bending both knees, then press back up.
Step one foot forward and one foot back.

Focus On:

  • Chest upright
  • Lower with control
  • Keep front knee stable

Progression:
Increase reps gradually
Hold light dumbbells
Reduce hand support

Regression:
Hold support for balance
Shorten step length
Reduce depth



Exercise 3: Dumbbell Lateral Raise

Sets: 2
Reps: 8–12 
Rest: 45 seconds

How:
Hold light dumbbells at your sides.
Raise arms out to the sides until they reach shoulder height, then lower slowly.

Focus On:

  • Soft bend in elbows
  • Lift to shoulder height
  • Control the lowering phase

Progression:
Increase reps
Slow the lowering phase
Use slightly heavier weights

Regression:
Use lighter weights
Perform fewer reps
Lift only part of the range

 

Exercise 4: Core & Balance

Options:

  • Single Leg Balance
  • Bird Dog (slow and controlled)

    Sets: 2
    Option A: Single Leg Balance 20 seconds each side
    Option B: Bird Dog - 6 to 8 reps per side

How: Single Leg Balance
Stand on one leg and maintain posture while keeping your body steady.

How: Bird Dog
From hands and knees extend the opposite arm and leg, keeping your back stable.

Focus On:

  • Slow controlled movement
  • Maintain balance and posture
  • Steady breathing

Progression:
Increase hold time
Slow bird dog reps
Add small pauses

Regression:
Hold support when balancing
Reduce hold time
Shorten arm / leg reach


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 session.

    If short on time, complete the breathing reset and one lower-body stretch.


Weeks 3–4

Progression (Workout B)

Gradually increase control and volume if movement feels comfortable.

What Changes

  • Increase to 3 sets if form is solid
  • Add 2 reps per set where appropriate
  • Slow the tempo to increase time under tension

Dumbbell Row (Kneeling)

  • 3 sets
  • 10–12 reps

Split Squat

  • 3 sets
  • 8–10 reps per side

Dumbbell Lateral Raise

  • 3 sets
  • 12–15 reps

Core / Balance

  • 30–40 second holds

    OR
  • 8–10 Bird Dog reps

Cool Down & Mobility

Repeat from Weeks 1-2

 

Important Foundation Notes

  • Balance-focused movements may feel challenging at first — this is normal
  • Use support whenever needed
  • Quality reps always matter more than quantity

These four weeks prepare your body for the Progression Phase (Weeks 5–8), where strength and confidence continue to build.

 

Video Support

Videos are provided for each movement in this workout.
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.