Level 1 Foundation Program

Workout B - Weeks 5-8
Strength, Balance & Core Control

Intensity increases slightly, volume increases modestly, and sessions may feel a little longer than Weeks 1–4.

What This Workout Focuses On

Weeks 5–8 gently progress:

• Strength endurance
• Core stability
• Balance and coordination
• Confidence with familiar movements

This session works together with Workout A for full-body progress.

Workout Overview

This workout complements Workout A by focusing on pulling movements, balance, and core control, helping you progress your total-body strength while maintaining confidence with familiar movements.

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 2–3. Skip add-ons. Ideal for days when time or energy is limited.
  
  
• Standard Session: 30–35 minutes
  Complete the workout as written — full sets, reps, and Cool-Down & Mobility. Ideal for most training days.
  
  
• Extended Session: 40–45 minutes
  Include extra sets, slightly higher reps, or add-on mobility/conditioning movements, 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.

Reminder: Choose the option that feels right for your body.

 
Warm-Up 

Complete 1 round at a comfortable pace:

• Marching on the spot or light walk – 1 minute
• Arm circles (forward & backward) – 10 each
• Hip circles – 10 each direction
• Bodyweight squats to chair (slow) – 10 reps
• Gentle torso rotations – 10 each side

Goal: warm joints, elevate heart rate slightly, prepare to move.

Main Workout  

1. Chair Assisted Step-Ups  (Low Height)

• Reps: 10–12 each leg
• Sets: 2–3
• Rest: 45–60 seconds

How:
Step onto a low step or platform, alternate legs.

Progression:
Add light dumbbells, increase reps to 12-15

Regression:
Take a smaller step, fewer reps, hold wall or rail for balance

 

2. Incline Chest Press  (Band or Weights)

• Reps: 8–12
• Sets: 2–3
• Rest: 45 seconds

How:
Press band or weights while seated or standing.

Progression:
Slow the lowering phase, increase resistance

Regression:
Reduce resistance, fewer reps
 

3. Reverse Lunge with Reach

• Reps: 8–10 each leg
• Sets: 2
• Rest: 45–60 seconds

How:
Step back into a reverse lunge while reaching arms overhead.

Progression:
Add light weights, increase range of motion

Regression:
Take a smaller step back, arms optional 

4. Seated Row or Standing Row  (Band or Weights)

• Reps: 10–12
• Sets: 2-3
• Rest: 45 seconds

How:
Pull elbows back, squeeze shoulder blades.

Progression:
Increase resistance, slow return

Regression:
Perform one arm at a time, use lighter resistance

 

5. Standing Oblique Press

• Reps: 10 each side
• Sets: 2
• Rest: 30–45 seconds

How:
Press band or weight forward while resisting rotation.

Progression:
Wider stance, heavier resistance

Regression:
Shorter range, seated option

Cool-Down & Mobility  

Move slowly and mindfully. Focus on gentle tension, not pain. Each stretch targets muscles used in today’s workout. Pause 1–2 extra breaths if needed.

• Hamstring stretch – 30 sec each leg
• Chest opener – 30 sec
• Standing quad stretch – 30 sec each leg
• Slow breathing (inhale 4 sec / exhale 6 sec) x 5 breaths

 

Coaching Notes

• Move slowly and with control.
• Focus on steady breathing and posture.
• If balance feels challenged, use support and reduce depth.
• Quality reps matter more than speed or load.
  
  Pause 1–2 extra breaths in stretches if needed.
  
  

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.