Welcome to Level 1 - Foundation Program

Your guided fitness journey starts here! Select your workouts below and follow the structured 4 week stages to build strength, endurance, and confidence.

If you enroll for the 12 week full program, all sections are unlocked immediately. Month-to-month subscribers will unlock each 4 week section sequentially.

 

Section               Weeks Covered                Access

Section 1               Weeks 1–4               Immediate for all clients
Section 2              Weeks 5–8              Unlocked month 2 for monthly subscribers, immediate for 12 week upfront
Section 3              Weeks 9–12            Unlocked month 3 for monthly subscribers, immediate for 12 week upfront

 

Program Overview

This program is designed to help you build a strong foundation with supportive, low-impact training you can complete at home.

You don’t need to be “fit” to begin — just consistent.

PROGRAM STRUCTURE

The program is delivered in 4-week stages:

• Weeks 1–4: Foundation
• Weeks 5–8: Progression
• Weeks 9–12: Performance

If you are enrolled month-to-month, each stage unlocks every 4 weeks.

If you selected the full 12 week option, all stages are available immediately.

Weekly Structure

How this Program Works:

•  Three sessions per week
•  Workout A – Full Body Strength
•  Workout B – Full Body Strength
•  Conditioning & Mobility Session

Complete the sessions on any days that suit your schedule.

Weeks 1-4: Foundation

Program Note
This stage uses a 2 week workout rotation repeated over 4 weeks.

• Week 1 workouts are performed in Weeks 1 and 3
• Week 2 workouts are performed in Weeks 2 and 4

This approach allows your body to adapt, build confidence, and progress safely before moving on.

Focus: technique, mobility, consistency, and building a strong base.

Week 1  (Repeat in Week 3)
• Workout A
• Workout B
• Optional Conditioning & Mobility Session

Week 2 (Repeat in Week 4)
• Workout A
• Workout B
• Optional Conditioning & Mobility Session

The Optional Sessions focus on light cardiovascular conditioning to support endurance, energy, and overall fitness.

Complete this session if you feel comfortable, or skip it and focus on Workout A and B during your first few weeks.

Weeks 5–8: Progression

Program Note
Weeks 5–8 will introduce progressive strength and conditioning based on the foundation built in Weeks 1–4.

This stage will follow a structured rotation format similar to the first month, allowing repetition for confidence and gradual progression.

This stage unlocks after completing the previous 4 weeks (or immediately if you enrolled in the full 12 week program).

Focus: increased workload, full-body strength, and improved conditioning.

Weeks 9–12: Performance

**This phase will be unlocked later in the program**

Program Note
Weeks 9–12 are designed as an advanced extension of the Foundation Program.

This stage will focus on increased intensity, confidence, and long-term fitness habits.
Full workout content for this stage will be added before it unlocks.

This stage unlocks after completing the previous 4 weeks (or immediately if you enrolled in the full 12 week program).

Focus: higher intensity, confidence, and long-term fitness sustainability.

Workout Buttons

 

Prefer to train on a bigger screen?

You can open the exercise videos and cast them to your TV or watch them on a larger device for easier follow-along.

Important reminders:

• Move at your own pace
• Rest whenever needed
• Focus on quality movement
• Stop if something doesn’t feel right