BACK TO BASICS

PROGRAM

Follow all 3 steps below to get started with our Foundation Program

STEP 1

This is a series of 7 questions related to your health history and physical activity status that helps identify any potential risk(s) associated with engaging in our exercise programs. This is for your information only and does not need to be submitted.

STEP 3

You can download and/or print a new copy each week to track your progress. From week to week, follow the number of sets and repetitions assigned for each exercise outlined under each Phase and Day below. We recommend printing out and putting the checklists into a folder or binder. Create a journal of your journey!

STEP 3

SMART Goal

Use the following worksheet to help you create your own fitness SMART goal!
ENGLISH | ESPAÑOL

STEP 4

Start Your Journey Below

Continue scrolling down and select the phase and day you want to view. Complete only ONE workout per day with at least 48 hours in between workouts.

BONUS STEP

Join Our Strava Club

Click HERE (Instrucciones Sobre Strava) for instructions on how to join our Strava Club. Strava is an online fitness tracker where you can log all your activities (walk, bike, run, swim, hike, anything!) and track your progress towards lifelong fitness!


Conversion Chart: DOWNLOAD
Original Source from http://flyingpigmarathon.com/

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Phase 1

Duration: 3 weeks  |  Frequency: 3 days per week

IMPORTANT! Rest at least 48 hours between exercise days.

Select a day and complete the designated exercises.

Phase 2

Duration: 3 weeks  |  Frequency: 3 days per week

IMPORTANT! Rest at least 48 hours between exercise days.

Select a day and complete the designated exercises.

Phase 3

Duration: 2 weeks  |  Frequency: 3 days per week

IMPORTANT! Rest at least 48 hours between exercise days.

Select a day and complete the designated exercises.

Struggling to complete the workouts? Go back to our Foundation Program.