4-Week Foundation
Five purposeful training days and two recovery days each week. Build consistency first, then progress the effort.
20 workouts
General fitness
Beginner
Free
BeginnerStrengthCardioMobility
Day by day
- Day 1: Full Body Foundation42 min · Learn the movements and leave two or three good reps in reserve.
- Day 2: Cardio + Core Builder32 min · Learn the movements and leave two or three good reps in reserve.
- Day 3: Rest dayLearn the movements and leave two or three good reps in reserve.
- Day 4: Lower-Body Shape34 min · Learn the movements and leave two or three good reps in reserve.
- Day 5: Upper-Body Foundation32 min · Learn the movements and leave two or three good reps in reserve.
- Day 6: Mobility Reset22 min · Learn the movements and leave two or three good reps in reserve.
- Day 7: Rest dayLearn the movements and leave two or three good reps in reserve.
- Day 8: Full Body Foundation42 min · Repeat the quality from week one and add a small amount only if form stays clean.
- Day 9: Cardio + Core Builder32 min · Repeat the quality from week one and add a small amount only if form stays clean.
- Day 10: Rest dayRepeat the quality from week one and add a small amount only if form stays clean.
- Day 11: Lower-Body Shape34 min · Repeat the quality from week one and add a small amount only if form stays clean.
- Day 12: Upper-Body Foundation32 min · Repeat the quality from week one and add a small amount only if form stays clean.
- Day 13: Mobility Reset22 min · Repeat the quality from week one and add a small amount only if form stays clean.
- Day 14: Rest dayRepeat the quality from week one and add a small amount only if form stays clean.
- Day 15: Full Body Foundation42 min · Build the effort while keeping every repetition controlled.
- Day 16: Cardio + Core Builder32 min · Build the effort while keeping every repetition controlled.
- Day 17: Rest dayBuild the effort while keeping every repetition controlled.
- Day 18: Lower-Body Shape34 min · Build the effort while keeping every repetition controlled.
- Day 19: Upper-Body Foundation32 min · Build the effort while keeping every repetition controlled.
- Day 20: Mobility Reset22 min · Build the effort while keeping every repetition controlled.
- Day 21: Rest dayBuild the effort while keeping every repetition controlled.
- Day 22: Full Body Foundation42 min · Finish the month consistently; do not chase fatigue at the cost of form.
- Day 23: Cardio + Core Builder32 min · Finish the month consistently; do not chase fatigue at the cost of form.
- Day 24: Rest dayFinish the month consistently; do not chase fatigue at the cost of form.
- Day 25: Lower-Body Shape34 min · Finish the month consistently; do not chase fatigue at the cost of form.
- Day 26: Upper-Body Foundation32 min · Finish the month consistently; do not chase fatigue at the cost of form.
- Day 27: Mobility Reset22 min · Finish the month consistently; do not chase fatigue at the cost of form.
- Day 28: Rest dayFinish the month consistently; do not chase fatigue at the cost of form.