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Start Here · 4 weeks

Foundation: 4 Weeks

Twelve approachable sessions that rotate full-body strength, lower-impact movement, and core control.

Preview the full schedule
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

PRIVATE CALENDAR

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FULL SCHEDULE

Every planned session

  1. Week 1 · Day 1
    Foundation Full BodyDay 1 · 35–45 min · 5 exercises
    PREVIEW
  2. Week 1 · Day 2
    Low-Impact RestartDay 3 · 30–40 min · 6 exercises
    PREVIEW
  3. Week 1 · Day 3
    Core, Balance & MobilityDay 5 · 30–40 min · 6 exercises
    PREVIEW
  4. Week 2 · Day 1
    Foundation Full BodyDay 8 · 35–45 min · 5 exercises
    PREVIEW
  5. Week 2 · Day 2
    Low-Impact RestartDay 10 · 30–40 min · 6 exercises
    PREVIEW
  6. Week 2 · Day 3
    Core, Balance & MobilityDay 12 · 30–40 min · 6 exercises
    PREVIEW
  7. Week 3 · Day 1
    Foundation Full BodyDay 15 · 35–45 min · 5 exercises
    PREVIEW
  8. Week 3 · Day 2
    Low-Impact RestartDay 17 · 30–40 min · 6 exercises
    PREVIEW
  9. Week 3 · Day 3
    Core, Balance & MobilityDay 19 · 30–40 min · 6 exercises
    PREVIEW
  10. Week 4 · Day 1
    Foundation Full BodyDay 22 · 35–45 min · 5 exercises
    PREVIEW
  11. Week 4 · Day 2
    Low-Impact RestartDay 24 · 30–40 min · 6 exercises
    PREVIEW
  12. Week 4 · Day 3
    Core, Balance & MobilityDay 26 · 30–40 min · 6 exercises
    PREVIEW