Free Training Plans

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

Walking Leg Swing (Int) (Vid)


Hip Circles (Beg) (Vid)


Arm Circles (Beg) (Vid)

Exercise Weight Reps Sets

Knee Drive (Beg-Int) (Vid)

work up to 60 seconds


Chair Squat (Beg) (Vid)


Footwork – Hokey Pokey Step (Line) (Int) (Vid)


Glute Bridge (Beg) (Vid)


1 Leg Deadlift (Int) (Vid)

don’t have to use weight.

12 each leg 
Stretch Exercises Duration/Rep Reps Sets

Stretch – Quad (Beg)

60 seconds each leg


Stretch – Half Kneel Twist (Beg) (Vid)

60s each side   

Stretch – Standing Hamstring (Beg)


Stretch – Standing Chest Wall (Beg)


Stretch – Hip Flexor (Beg)

60s each side   
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!