Welcome to the Foundations Body Weight Program. Here, you will learn the movement patterns that will keep you healthy and fit for a lifetime!
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Equipment
NONE!
Rest Time
See Exercise Descriptions
WARM UP
1.1
Limber 11
Sets:1
Reps:5 - 10 Each
Muscle:
Watch the entire explanation video for the first few days. You will learn movements you can practice for a lifetime. NOTE: IF ANY OF THESE MOVEMENTS CREATE SHARP SHOOTING PAIN OR ISSUES FOR YOUR BODY, STOP AND CONSULT A PHYSICAL/PHYSIOTHERAPIST!
1.1
Limber 11
SETS :1
REPS:5 - 10 Each
MUSCLE:
Watch the entire explanation video for the first few days. You will learn movements you can practice for a lifetime. NOTE: IF ANY OF THESE MOVEMENTS CREATE SHARP SHOOTING PAIN OR ISSUES FOR YOUR BODY, STOP AND CONSULT A PHYSICAL/PHYSIOTHERAPIST!
WORK OUT
2.1
Iron Cross
Sets:1
Reps:5 - 10 Each
Muscle:
Watch and practice. Consult a PHYSIO/PHYSICAL THERAPIST if you have any sharp shooting pain.
2.1
Iron Cross
SETS :1
REPS:5 - 10 Each
MUSCLE:
Watch and practice. Consult a PHYSIO/PHYSICAL THERAPIST if you have any sharp shooting pain.
2.2
V Sit Rollover
Sets:1
Reps:5 - 10 Each
Muscle:
Watch and practice. Consult a PHYSIO/PHYSICAL THERAPIST if you have any sharp shooting pain.
2.2
V Sit Rollover
SETS :1
REPS:5 - 10 Each
MUSCLE:
Watch and practice. Consult a PHYSIO/PHYSICAL THERAPIST if you have any sharp shooting pain.
2.3
Cat Cow
Sets:1
Reps:5 - 10
Muscle:
Watch and practice. Consult a PHYSIO/PHYSICAL THERAPIST if you have any sharp shooting pain.
2.3
Cat Cow
SETS :1
REPS:5 - 10
MUSCLE:
Watch and practice. Consult a PHYSIO/PHYSICAL THERAPIST if you have any sharp shooting pain.
2.4
Cat Camel
Sets:1
Reps:5 - 10
Muscle:
Watch and practice. Consult a PHYSIO/PHYSICAL THERAPIST if you have any sharp shooting pain.
2.4
Cat Camel
SETS :1
REPS:5 - 10
MUSCLE:
Watch and practice. Consult a PHYSIO/PHYSICAL THERAPIST if you have any sharp shooting pain.
2.5
Fire Hydrants
Sets:1
Reps:5 - 10 Each Leg
Muscle:
Watch and practice. Consult a PHYSIO/PHYSICAL THERAPIST if you have any sharp shooting pain.
2.5
Fire Hydrants
SETS :1
REPS:5 - 10 Each Leg
MUSCLE:
Watch and practice. Consult a PHYSIO/PHYSICAL THERAPIST if you have any sharp shooting pain.
2.6
Frog Stretch
Sets:1
Reps:5 - 10
Muscle:
Watch and practice. Consult a PHYSIO/PHYSICAL THERAPIST if you have any sharp shooting pain.
2.6
Frog Stretch
SETS :1
REPS:5 - 10
MUSCLE:
Watch and practice. Consult a PHYSIO/PHYSICAL THERAPIST if you have any sharp shooting pain.
2.7
Mountain Makers
Sets:1
Reps:5 - 10 Each
Muscle:
Watch and practice. Consult a PHYSIO/PHYSICAL THERAPIST if you have any sharp shooting pain.
2.7
Mountain Makers
SETS :1
REPS:5 - 10 Each
MUSCLE:
Watch and practice. Consult a PHYSIO/PHYSICAL THERAPIST if you have any sharp shooting pain.
2.8
Superman Turns
Sets:1
Reps:5 - 10 Each Side
Muscle:
Watch and practice. Consult a PHYSIO/PHYSICAL THERAPIST if you have any sharp shooting pain.
2.8
Superman Turns
SETS :1
REPS:5 - 10 Each Side
MUSCLE:
Watch and practice. Consult a PHYSIO/PHYSICAL THERAPIST if you have any sharp shooting pain.
COOL DOWN
3.1
Go for a walk
Sets:1
Reps:10 - 30 Minutes
Muscle:
Go for a walk to cool down.
I like to listen to a book or podcast while I walk.
Success comes to those who hustle while they wait!
3.1
Go for a walk
SETS :1
REPS:10 - 30 Minutes
MUSCLE:
Go for a walk to cool down.
I like to listen to a book or podcast while I walk.
Success comes to those who hustle while they wait!
Welcome to the FOUNDATIONS bodyweight program.
This program has been designed to teach you about how to exercise with NO EQUIPMENT.
You can do this in the park, at the gym, at home or really anywhere you get creative.
This program is for the novice athlete, this program is best utilized by taking things SLOWLY and really trying to learn the movement patterns.
For those of you who find this program to not challenge you enough, try out the INTERMEDIATE bodyweight program for a week before moving on the END GAME ADDICTS BODYWEIGHT Program.
