Level 1 - Foundation Phase

Workout A Weeks 1 - 4

What This Workout Focuses On

This phase is designed to help you build a strong and stable foundation by developing:

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

Progression is gradual.

Focus on controlled movement, good technique, and building consistency across each session.

Workout Overview

This session uses simple, effective movements to help you build strength, coordination, and confidence.

Complete Workout A - 1 to 2 times per week, alongside:

• Workout B
• Conditioning & Mobility sessions

Consistency is more important than intensity.

Exercise Guidance

If you’re unsure about any movement:

• Use the Exercise Library to review demonstrations and technique cues before or during your session.

Estimated Workout Time

Choose the option that fits your schedule and energy today:

• Quick Session: 25–30 minutes
  Shortened warm-up, reduced rest periods, or 1 set per exercise. Skip optional extras. Ideal for busy days or when your energy is lower.
• Standard Session: 30-35 minutes
  Complete the workout as written, including warm-up and cool-down.
  Recommended for most days.
• Extended Session: 40-45 minutes
  

  Add an extra set, slightly increase reps, or include additional mobility or conditioning work.
  Best suited when you have more time or feel ready for a slightly greater challenge.

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

Focus: Lower body strength, pushing movements, core stability

Move with control and choose a pace that feels right for you. Consistency will always matter more 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, focus on control and avoid rushing — this is preparation, not performance.

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

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

Stop before form breaks down.

Focus On:

• Hands under shoulders
• Body straight
• Lower with control

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

Regression:
Perform wall or higher incline push-ups
Reduce range of motion
Lower reps as needed

Exercise 3: Glute Bridge

Options:

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

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.

Pause briefly at the top

Focus On:

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

Progression:
Hold the top position longer
Add a light weight across hips to 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 feel painful -- only gentle tension.

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:

• 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 

During Weeks 3–4 increase workload slightly if movement 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

• 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 this phase consistently builds a strong base for continued progression

Need Help with an Exercise?

Videos are available for each movement via the Exercise Library.

You may choose to:

• Watch demonstrations before starting.
• Refer back to them during your session
• Stream or  cast to a larger screen for easier viewing.

Move at your own pace and focus on understanding each movement.