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
WEEKLY SCHEDULE
| DAY 1 | DAY 2 | DAY 3 | DAY 4 | DAY 5 | DAY 6 | DAY 7 |
|---|---|---|---|---|---|---|
| STRENGTH 1 | CARDIO + STRETCH | STRENGTH 2 | CARDIO + STRETCH | STRENGTH 3 | MAX HR CARDIO | ACTIVE REST + STRETCH |
Days 1, 3, and 5 are Strength Workouts. We use the same 10 exercises in all three workouts, but each workout will tax you differently.
Days 2 and 4 are for Cardio. The workout we use is Jump Rope, but we also give alternatives for those who prefer other cardio forms. This day also has some stretching mobility work at the end of the workout
Day 6 aims to touch your Max Heart Rate, which we recommend doing at least once weekly. In this workout, we use burpees, but you can substitute sprints, double unders, and anything that will get you to max heart rate within the time frame.
Day 7 is an Active Rest, but I have provided a 20-minute stretch you can do on this day. In fact, you can use the stretch anytime throughout the week. I also recommend doing some active rest, like going for a walk.
WORKOUTS
CLICK ANY OF THE WORKOUTS TO PLAY THEM IN YOUTUBE
And don’t forget to download your FREE 50+ Page Program PDF.
DAY 1
DAY 3
DAY 5
DAY 7
DAY 2
DAY 4
DAY 6
EXCERCISE LIBRARY
We have also included a comprehensive exercise library as part of the program you can click on any of the sections below to be taken to that part of the video in Youtube. Don’t forget to download your Free copy of our program PDF which has written descriptions and tips for all exercises used within the program.
