What’s better than free? Here your 2 free fitness plans. Each one is designed to focus on movements to improve core, cardio, mobility and strength for a complete balanced routine. Every exercise is based on our Top 5 Foundation Exercises. Take the time to review and practice those exercises before beginning any of these routines. We will change up these fitness plans month, so keep checking back.
If waiting around isn’t your style and you want results quicker and new routines to keep you motivated, check out our Building Blocks Online program. The program is a customized fitness plan specific to your fitness level and your fitness goals, guaranteed for faster results!
Core and Balance Routine | |||
Warm-up Exercise | Duration | Reps | Sets |
Front Hip Swings (Beg-Int) (Vid) | 30s each leg | 0 | 1 |
Broomstick Lateral Bend (Beg) use a towel if you don’t have broomstick |
60s | 1 | |
Walking Knee Hug (Int) (Vid) | 60s | 1 | |
Exercise | Weight | Reps | Sets |
Pushup (Beg-Int) (Vid) | 0 | 15 | 2 |
4 Point Superman (Beg) (Vid) | 0 | 15 | 2 |
Plank (Beg) (Vid) | 0 | 60s | 2 |
1 Leg Tracking Horizontal (Int)
make sure you focus and slow it down |
0 | 30s each leg | 2 |
See The Wall Squat (Beg) (Vid) | 0 | 12-15 | 2 |
Stretch Exercises | Duration/Rep | Reps | Sets |
Stretch – Hip Flexor (Beg) | 45s | 2 | |
Stretch – Quad (Beg) | 45s | 2 | |
Stretch – Supine Figure 4 Hip (Beg) | 45s | 2 | |
Stretch – Standing Hamstring (Beg) | 45s | 2 | |
Nutrional Tips: | Stay hydrated during the entire routine. | ||
Comments: | Focus on technique. Practice the top 5 foundation exercises before beginning this routine. |
Bodyweight Workout | |||
Warm-up Exercise | Duration | Reps | Sets |
60s | 1 | ||
60s | 1 | ||
60s | 1 | ||
Exercise | Weight | Reps | Sets |
Knee Drive (Beg-Int) (Vid) |
0 | 60s | 2 |
0 | 12-15 | 2 | |
0 | 60s | 2 | |
0 | 12-15 | 2 | |
1 Leg Deadlift (Int) (Vid) |
0 | 12 each leg | 2 |
Stretch Exercises | Duration/Rep | Reps | Sets |
Stretch – Quad (Beg) |
60s | 1 | |
60s each side | 1 | ||
60s | 1 | ||
60s | 1 | ||
60s each side | 1 | ||
Nutrional Tips: | Eat breakfast everyday. Skipping meals will only prevent you from gaining the results you want. | ||
Comments: | Practice each exercise slowly. This will ensure better form and allow the body to adapt to each movement effectively and achieve result much quicker! |