FOUNDATIONS PROGRAM
SAMPLE WEEKLY PLAN
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LEVEL: Beginner / Intermediate
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PROGRAM OVERVIEW:
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Weeks 1-4: Stabilization Endurance Phase ("Stabilize") aims to increase postural control, mobility and stability of the core and peripheral joints, and overall muscular endurance.
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Weeks 5-8: Strength Endurance Phase ("Tone") is a hybrid form of training that promotes increased stabilization endurance, hypertrophy, and strength.
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Weeks 8-12: Muscular Development Training Phase ("Build") is specific for the adaptation of maximal muscle growth, focusing on high levels of volume to force cellular changes that result in an overall increase in muscle. In addition, cardiorespiratory training will be used in conjunction with the integrated training program to help weight-loss clients expend additional calories and improve health and overall fitness.
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GOALS: Build a solid foundation that includes appropriate levels of aerobic and muscular endurance, joint mobility and stability, and core strength
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DURATION: 12 weeks, 6 sessions per week (3 Strength + 3 Cardio)
DAY 1: STRENGTH 1 // STABILIZE
The primary adaptations for the "Stabilize" Workouts are: mobility + flexibility, core + joint stabilization, postural alignment + control, muscular + aerobic endurance.
DAY 2: CARDIO 1 // FLOW
The goals of "Flow" Training are to help clients build an appropriate aerobic base and a foundational level of fitness.
DAY 3: STRENGTH 2 // STABILIZE
The primary adaptations for the "Stabilize" Workouts are: mobility + flexibility, core + joint stabilization, postural alignment + control, muscular + aerobic endurance.
DAY 4: CARDIO 2 // BURN
"Burn" Training is the introduction to aerobic interval training in which intensities are varied throughout the workout. The focus of" Burn" Training is on increasing the workload (i.e. speed, incline) in a way that helps clients exercise at higher intensities and achieve greater levels of aerobic fitness.
DAY 5: STRENGTH 3 // STABILIZE
The primary adaptations for the "Stabilize" Workouts are: mobility + flexibility, core + joint stabilization, postural alignment + control, muscular + aerobic endurance.
DAY 6: CARDIO 3 // FLOW
The goals of "Flow" Training are to help clients build an appropriate aerobic base and a foundational level of fitness.
DAY 7: ACTIVE RECOVERY // RECOVER
Recovery is when the body adapts, rebuilds, and gets better - and it's a critical consideration in midlife and beyond. You aren't getting stronger when you're working out. You're getting stronger when you recover from what you did in your workouts. The key is to balance structured training sessions with daily low- to moderate-intensity activity and intentional recovery.
For every workout, you will find the following:
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Exercise demo videos
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Sets
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Weight suggestions
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Reps
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Tempo
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Rest
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Substitutions, modifications, etc.
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WHAT EQUIPMENT YOU’LL NEED
Some of the workouts have exercises that utilize equipment found at all public gyms. However, I have included substitutions for those doing the workouts at home using dumbbells, bands, etc. Below is a list of suggested equipment. You can click on the links to find out where I purchased mine (I do not earn commission off these items).
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At least 3 pairs of dumbbells - one "light" pair, one "medium" pair, one "heavy" pair (Most of my female clients start with 5 lbs., 8 lbs., and 10 lbs.)
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Plyo Box (or something 10-20" high to step up onto)
Optional Items: