Start Here · 4 weeks
Foundation: 4 Weeks
Twelve approachable sessions that rotate full-body strength, lower-impact movement, and core control.
GoalBuild a consistent total-body routine
LevelNew or returning
Frequency3 days / week
Sessions12
PROGRAM SETUP
Equipment and emphasis
Bodyweight · Chair or bench · Band or light dumbbells
Beginner FriendlyBalancedConsistency
FULL SCHEDULE
Every planned session
- Week 1 · Day 1Foundation Full BodyDay 1 · 35–45 min · 5 exercisesPREVIEW
- Week 1 · Day 2Low-Impact RestartDay 3 · 30–40 min · 6 exercisesPREVIEW
- Week 1 · Day 3Core, Balance & MobilityDay 5 · 30–40 min · 6 exercisesPREVIEW
- Week 2 · Day 1Foundation Full BodyDay 8 · 35–45 min · 5 exercisesPREVIEW
- Week 2 · Day 2Low-Impact RestartDay 10 · 30–40 min · 6 exercisesPREVIEW
- Week 2 · Day 3Core, Balance & MobilityDay 12 · 30–40 min · 6 exercisesPREVIEW
- Week 3 · Day 1Foundation Full BodyDay 15 · 35–45 min · 5 exercisesPREVIEW
- Week 3 · Day 2Low-Impact RestartDay 17 · 30–40 min · 6 exercisesPREVIEW
- Week 3 · Day 3Core, Balance & MobilityDay 19 · 30–40 min · 6 exercisesPREVIEW
- Week 4 · Day 1Foundation Full BodyDay 22 · 35–45 min · 5 exercisesPREVIEW
- Week 4 · Day 2Low-Impact RestartDay 24 · 30–40 min · 6 exercisesPREVIEW
- Week 4 · Day 3Core, Balance & MobilityDay 26 · 30–40 min · 6 exercisesPREVIEW
PRIVATE CALENDAR
Schedule the full program
Choose a start date, then add the full program. Your workout results and history stay private to your account.
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