## BACK TO BASICS

## PROGRAM

## for Performance

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

Complete the Physical Activity Readiness Questionnaire (PAR-Q)

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.

Download our Exercise Checklist (En Español)

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!

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.

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/

## 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.

**Instructor:** Chris

Rest 15 seconds between exercises, 45 seconds between sets

Exercise | Week 1 | Week 2 | Week 3 |
---|---|---|---|

Circuit 1 | |||

Overhead Press | 4 sets of 6 repetitions | 4 sets of 8 repetitions | 4 sets of 10 repetitions |

DeadBug (Hollow Hold) | 4 sets of 6 repetitions | 4 sets of 8 repetitions | 4 sets of 10 repetitions |

Hip Abduction | 4 sets of 6 repetitions | 4 sets of 8 repetitions | 4 sets of 10 repetitions |

Circuit 2 | |||

Upright Row | 4 sets of 6 repetitions | 4 sets of 8 repetitions | 4 sets of 10 repetitions |

Knee Raises | 4 sets of 6 repetitions | 4 sets of 8 repetitions | 4 sets of 10 repetitions |

(Chair Supported) Russian Twist | 4 sets of 6 repetitions | 4 sets of 8 repetitions | 4 sets of 10 repetitions |

**Instructor:** Tony

Rest 15 seconds between exercises, 45 seconds between sets

Exercise | Week 1 | Week 2 | Week 3 |
---|---|---|---|

Circuit 1 | |||

Chest Press | 4 sets of 6 repetitions | 4 sets of 8 repetitions | 4 sets of 10 repetitions |

Ankle Clock Taps | 4 sets of 6 repetitions | 4 sets of 8 repetitions | 4 sets of 10 repetitions |

Birddog | 4 sets of 6 repetitions | 4 sets of 8 repetitions | 4 sets of 10 repetitions |

Circuit 2 | |||

Bent Over Row | 4 sets of 6 repetitions | 4 sets of 8 repetitions | 4 sets of 10 repetitions |

Overhead March in Place | 4 sets of 6 repetitions | 4 sets of 8 repetitions | 4 sets of 10 repetitions |

Bear Holds | 4 sets of 6 repetitions | 4 sets of 8 repetitions | 4 sets of 10 repetitions |

**Instructor:** Jenny

Rest 15 seconds between exercises, 45 seconds between sets

Exercise | Week 1 | Week 2 | Week 3 |
---|---|---|---|

Circuit 1 | |||

Bicep Curl | 4 sets of 6 repetitions | 4 sets of 8 repetitions | 4 sets of 10 repetitions |

Alternating Reverse Lunge | 4 sets of 6 repetitions | 4 sets of 8 repetitions | 4 sets of 10 repetitions |

Half Kneeling Wood Chopper | 4 sets of 6 repetitions | 4 sets of 8 repetitions | 4 sets of 10 repetitions |

Circuit 2 | |||

Floor Press | 4 sets of 6 repetitions | 4 sets of 8 repetitions | 4 sets of 10 repetitions |

High Plank | 4 sets of 6 repetitions | 4 sets of 8 repetitions | 4 sets of 10 repetitions |

Glute Bridge | 4 sets of 6 repetitions | 4 sets of 8 repetitions | 4 sets of 10 repetitions |

## 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.

**Instructors**

Circuit 1: Mauricio

Circuit 2: Santos

Circuit 3: Naeiri

Rest 15 seconds between exercises, 45 seconds between sets

Exercise | Week 1 | Week 2 | Week 3 |
---|---|---|---|

Circuit 1 | |||

Squat | 4 sets of 8 repetitions | 4 sets of 10 repetitions | 4 sets of 12 repetitions |

Boat Hold | 4 sets of 8 repetitions | 4 sets of 10 repetitions | 4 sets of 12 repetitions |

Bent Over Row | 4 sets of 8 repetitions | 4 sets of 10 repetitions | 4 sets of 12 repetitions |

Circuit 2 | |||

Floor Press | 4 sets of 8 repetitions | 4 sets of 10 repetitions | 4 sets of 12 repetitions |

Glute Bridge | 4 sets of 8 repetitions | 4 sets of 10 repetitions | 4 sets of 12 repetitions |

Side Plank | 4 sets of 8 repetitions | 4 sets of 10 repetitions | 4 sets of 12 repetitions |

Cardio Circuit | |||

Mountain Climbers | 4 sets of 30 seconds | 4 sets of 45 seconds | 4 sets of 60 seconds |

Jumping Jacks | 4 sets of 30 seconds | 4 sets of 45 seconds | 4 sets of 60 seconds |

Quick Feet Around a Cone | 4 sets of 30 seconds | 4 sets of 45 seconds | 4 sets of 60 seconds |

**Instructors**

Circuit 1: David

Circuit 2: Yesenia

Circuit 3: Jjesus

Rest 15 seconds between exercises, 45 seconds between sets

Exercise | Week 1 | Week 2 | Week 3 |
---|---|---|---|

Circuit 1 | |||

Reverse Lunge | 4 sets of 8 repetitions | 4 sets of 10 repetitions | 4 sets of 12 repetitions |

Hip Abductions | 4 sets of 8 repetitions | 4 sets of 10 repetitions | 4 sets of 12 repetitions |

Zotman Curls | 4 sets of 8 repetitions | 4 sets of 10 repetitions | 4 sets of 12 repetitions |

Circuit 2 | |||

Concentric Push Up | 4 sets of 8 repetitions | 4 sets of 10 repetitions | 4 sets of 12 repetitions |

Dead Bug | 4 sets of 8 repetitions | 4 sets of 10 repetitions | 4 sets of 12 repetitions |

RDL | 4 sets of 8 repetitions | 4 sets of 10 repetitions | 4 sets of 12 repetitions |

Cardio Circuit | |||

High Knees | 4 sets of 30 seconds | 4 sets of 45 seconds | 4 sets of 60 seconds |

Imaginary Jump Rope | 4 sets of 30 seconds | 4 sets of 45 seconds | 4 sets of 60 seconds |

Toe Taps | 4 sets of 30 seconds | 4 sets of 45 seconds | 4 sets of 60 seconds |

**Instructors**

Circuit 1: Alex

Circuit 2: Crystal

Circuit 3: Jordan

Rest 15 seconds between exercises, 45 seconds between sets

Exercise | Week 1 | Week 2 | Week 3 |
---|---|---|---|

Circuit 1 | |||

Seated Over Head Press | 4 sets of 8 repetitions | 4 sets of 10 repetitions | 4 sets of 12 repetitions |

Standing Wood Chopper to Forward Lunge | 4 sets of 8 repetitions | 4 sets of 10 repetitions | 4 sets of 12 repetitions |

Ankle Clock Taps | 4 sets of 8 repetitions | 4 sets of 10 repetitions | 4 sets of 12 repetitions |

Circuit 2 | |||

Pull Apart | 4 sets of 8 repetitions | 4 sets of 10 repetitions | 4 sets of 12 repetitions |

Good Morning | 4 sets of 8 repetitions | 4 sets of 10 repetitions | 4 sets of 12 repetitions |

High Plank | 4 sets of 8 repetitions | 4 sets of 10 repetitions | 4 sets of 12 repetitions |

Cardio Circuit | |||

Quick Feet | 4 sets of 30 seconds | 4 sets of 45 seconds | 4 sets of 60 seconds |

Icky Shuffle | 4 sets of 30 seconds | 4 sets of 45 seconds | 4 sets of 60 seconds |

Boxer Burnouts | 4 sets of 30 seconds | 4 sets of 45 seconds | 4 sets of 60 seconds |

## 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.

**Instructors**

Circuit 1: Arlene

Circuit 2: Chris

Circuit 3: Arlene

Rest 15 seconds between exercises, 45 seconds between sets

Exercise | Week 1 | Week 2 |
---|---|---|

Circuit 1 | ||

Tempo Squat | 4 sets of 8 repetitions | 3 sets of 12 repetitions |

Alternating Reverse Lunges | 4 sets of 8 repetitions | 3 sets of 12 repetitions |

Deadbugs | 4 sets of 8 repetitions | 3 sets of 12 repetitions |

Leg Raises | 4 sets of 8 repetitions | 3 sets of 12 repetitions |

Circuit 2 | ||

Hip Hinge | 4 sets of 8 repetitions | 3 sets of 12 repetitions |

Glute Bridges | 4 sets of 8 repetitions | 3 sets of 12 repetitions |

Bicep Curls | 4 sets of 8 repetitions | 3 sets of 12 repetitions |

Bent Over Row | 4 sets of 8 repetitions | 3 sets of 12 repetitions |

Cardio Circuit | ||

Imaginary Jump Rope | 4 sets of 45 seconds | 3 sets of 60 seconds |

Icky Shuffle | 4 sets of 45 seconds | 3 sets of 60 seconds |

Boxer Burnouts | 4 sets of 45 seconds | 3 sets of 60 seconds |

**Instructors**

Circuit 1: Gevork

Circuit 2: Hannah

Circuit 3: Omar

Rest 15 seconds between exercises, 45 seconds between sets

Exercise | Week 1 | Week 2 |
---|---|---|

Circuit 1 | ||

Floor Press | 4 sets of 8 repetitions | 3 sets of 12 repetitions |

Hammer Curls | 4 sets of 8 repetitions | 3 sets of 12 repetitions |

Lateral Raises | 4 sets of 8 repetitions | 3 sets of 12 repetitions |

Bear Holds | 4 sets of 8 repetitions | 3 sets of 12 repetitions |

Circuit 2 | ||

Curtsy Lunge | 4 sets of 8 repetitions | 3 sets of 12 repetitions |

Messier Squat | 4 sets of 8 repetitions | 3 sets of 12 repetitions |

Single Leg RDL | 4 sets of 8 repetitions | 3 sets of 12 repetitions |

RFE Split Squat | 4 sets of 8 repetitions | 3 sets of 12 repetitions |

Cardio Circuit | ||

Jumping Jacks | 4 sets of 45 seconds | 3 sets of 60 seconds |

Burpees (No Push Up) | 4 sets of 45 seconds | 3 sets of 60 seconds |

Mountain Climbers | 4 sets of 45 seconds | 3 sets of 60 seconds |

**Instructors**

Circuit 1: Garland

Circuit 2: Mauricio

Circuit 3: Arlene

Rest 15 seconds between exercises, 45 seconds between sets

Exercise | Week 1 | Week 2 |
---|---|---|

Circuit 1 | ||

Drop to Base (To Full Squat) | 4 sets of 8 repetitions | 3 sets of 12 repetitions |

Skater to Curtsy Lunge | 4 sets of 8 repetitions | 3 sets of 12 repetitions |

Romanian Deadlift (RDL) | 4 sets of 8 repetitions | 3 sets of 12 repetitions |

Split Squat | 4 sets of 8 repetitions | 3 sets of 12 repetitions |

Circuit 2 | ||

Push Up | 4 sets of 8 repetitions | 3 sets of 12 repetitions |

Overhead Press | 4 sets of 8 repetitions | 3 sets of 12 repetitions |

Side Plank | 4 sets of 8 repetitions | 3 sets of 12 repetitions |

Shoulder Taps | 4 sets of 8 repetitions | 3 sets of 12 repetitions |

Cardio Circuit | ||

Toe Taps | 4 sets of 45 seconds | 3 sets of 60 seconds |

Quick Feet (Around a Cone) | 4 sets of 45 seconds | 3 sets of 60 seconds |

High Knees | 4 sets of 45 seconds | 3 sets of 60 seconds |

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