Workout Building a Solid Foundation


  • 5-10 minutes of dynamic stretching (arm circles, leg swings, high knees, etc.)
  • 5 minutes of light cardio (brisk walking, cycling, jumping jacks, etc.)

Lower Body Strength:

  • Squats: 3 sets of 10 reps
  • Lunges: 3 sets of 12 reps (each leg)
  • Deadlifts: 3 sets of 8 reps
  • Leg Press: 3 sets of 12 reps

Upper Body Strength:

  • Bench Press: 3 sets of 10 reps
  • Bent-Over Rows: 3 sets of 10 reps
  • Shoulder Press: 3 sets of 12 reps
  • Bicep Curls: 3 sets of 12 reps
  • Tricep Dips: 3 sets of 10 reps

Core and Stability:

  • Plank: Hold for 1 minute (3 sets)
  • Russian Twists: 3 sets of 15 reps (with or without weights)
  • Bicycle Crunches: 3 sets of 20 reps
  • Side Plank: Hold for 30 seconds on each side (3 sets)

Cardiovascular Endurance:

  • Treadmill or Outdoor Jog: 20-30 minutes (adjust intensity based on fitness level)
  • Cycling: 30 minutes (stationary or outdoor)
  • Jump Rope: 3 sets of 1 minute (with 30 seconds rest in between)

Flexibility and Mobility:

  • Static Stretching: Hold each stretch for 30 seconds (focus on major muscle groups)
  • Yoga or Pilates: 30-45 minutes (choose a routine that enhances flexibility and balance)

Cool Down and Recovery:

  • 5-10 minutes of light cardio (brisk walking, gentle cycling, etc.)
  • Foam rolling or self-myofascial release: Target major muscle groups for 5-10 minutes
  • Static Stretching: Hold each stretch for 30 seconds, focusing on the muscles worked during the workout

Remember to listen to your body, adjust the weights and intensity based on your fitness level, and gradually progress over time. It’s essential to consult with a fitness professional or trainer to ensure proper form and technique for each exercise. Building a Solid Foundation is about consistency, progressive overload, and finding joy in your fitness journey.

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