BUILD YOUR FOUNDATION
FREE 6-DAY FULL BODY PROGRAM
Build Your Foundation
FREE 6 DAY FULL BODY PROGRAM
Build Your Foundation is a 6-day follow-along program designed to be utilized for between 6 – 8 weeks. With a mixture of strength and cardio workouts with one day dedicated to stretching and recovery. Consisting of basic foundational exercises that can be performed with minimum equipment. Perfect for at home or in the gym.
The entire program is available in a single video that also includes a comprehensive exercise library with training tips. We also created a downloadable PDF that is a perfect companion to the video.
WORKOUTS
AVG DURATION
EQUIPMENT
LEVEL
INTENSITY
- 7
- 30 Minutes
- Dumbbells, Jump Rope, Resistance Band
- Beginner - Advanced
- High
- WORKOUTS: 7
- DURATION: 30 Minutes
- EQUIPMENT: Dumbbells, Jump Rope, Band
- LEVEL: Beginner - Advanced
- INTENSITY: High
PROGRAM FAQ
Build Your Foundations should be done for a minimum of 6 weeks and as long as 12 weeks to get the best result
We use the same ten exercises in all three Strength Workouts and throughout the 6 weeks because we want you to get good at them. They are the basics used repeatedly to change people’s physiques. While doing different exercises is a great way to keep you entertained, real results come from spending time to master the basics.
You should aim for an RPE of 7-8 for all work sets on your strength days. RPE is your (Rate of Perceived Exertion). It is measured out of 10. A good way of estimating it is how many reps you have in reserve at the end of a set. If your RPE is 7, you should have around 3 reps in reserve at the end of a set. If it is 8, you will have approximately 2.
An RPE of 10 means you have done every rep you physically could during the set.
So the goal is to pick a weight for each exercise that will lead to an RPE of around 7-8. You will not get the same results if you use a weight that is not challenging enough, and you could have done another 15 reps at the end of the set
Crossrope Ambassador
JUMP ROPES I HIGHLY RECOMMEND
Over the years, my jump rope training has evolved from learning jump rope tricks with a beaded rope to focusing on the fundamentals with a high-quality weighted rope from Crossrope.
Jump rope is my favorite type of cardio training because it burns many calories, strengthens coordination and bone density, and can reduce your risk of injuries and heart disease.
I have had Hashimoto’s disease, an autoimmune disorder, since I was 33. Hashimoto’s disease can cause depression, fatigue, or weight gain, so daily movement is significant for my mental and physical health. Jump rope has helped me maintain a healthy weight and mind so far, and I plan to continue using this for many years to come.
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