New

Foundation Fitness

Reaction Gymnastics

General Fitness, Functional Fitness

Coach

Amy Fryt

Foundation Fitness is a simple, beginner-friendly exercise program designed to help you build strength, confidence, and consistency from home. Each workout takes just 20 to 30 minutes minutes and requires zero equipment, making it easy to fit into your day. Whether you're brand new to exercise, getting back into fitness, or simply want a simple routine you can stick with, Foundation Fitness gives you approachable workouts and a clear place to start.

$39

Get Foundation Fitness

Build Confidence

Start exactly where you are with simple, approachable workouts designed for beginners. Build strength and confidence without feeling overwhelmed or intimidated.

Make Fitness Fit Your Life

With 20–30 minute workouts and no equipment required, Foundation Fitness makes it easier to fit movement into your day, even when life (inevitably) gets busy!

Build a Routine That Sticks

Foundation isn't about going all-out. It's about showing up consistently, creating healthy habits, and building a foundation you can continue to build on AND be proud of!

Features

Programming 3 days per week

Two workouts programmed weekly with an optional third day included. Workouts can be re-schedule to fit each individual's schedule.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

Train with coaches who push you, understand your goals, and keep you progressing.

Equipment

Required

No Equipment

Sample Week

Week 1 of 4-week program

Sunday

Week 1 Session 1

Circuit

Set a timer for 5:00 and move through the following at a controlled pace: 10 Cat Cow 10 Bird Dogs (5/5) 10 Deadbugs (5/5)

Circuit

Set your time for 5:00 and complete :20 Tall Plank Toe-Taps :10 Rest :20 Calf Raises (complete with both feet together) :10 Rest

Circuit

Almost done! Last piece, try working at a pace that starts to feel a *little* uncomfortable. Get just a little out of breath and try to stay at that effort! Set your timer for 8:00 and complete the following: 10 Mountain Climbers (5/5) 10 Bear Squats 10 Mountain Climbers (5/5) 10 Glute Bridge Raises 5 Up Downs

Circuit

Great work! Now for a few stretches and call it a day. :30 V-Sit Reach to the Right :30 V-Sit Reach to the Left :30 V-Sit Reach Middle :60 Prayer Stretch

Tuesday

Week 1 Session 2

Circuit

Set your timer for 5:00 and complete the following at a controlled pace: 3 Inchworms (no push up) 6 Plank Toe Touch 9 Gorilla Squats 12 Calf Raises

Circuit

Time for some core and hip strength! Set your timer for 6:00 and move through the following (4 total rounds) :20 Side Plank (R) :10 Rest :20 Side Plank (L) :10 Rest :20 Reverse Plank :10 Rest

Circuit

Time to get the heart rate up! Try to keep your RPE in the 6-7 zone. This should feel like you are getting out of breath but can still answer a question or two if needed. Set your timer for 8:00 and complete the following: 3 Up Down (+1 each round) 8 Split Squats (R) 8 Split Squats (L) 8 Sit Ups *For today you are adding 1 Up Down each round! *For the split squats, use a door jam or wall for support if balance is an issue. Try focusing on going straight up and straight down throughout the movement, keeping weight evenly distributed in the front foot.

Circuit

Great work! Now time for a little warmdown. Move through 3 sets of the following at a controlled pace and then grab some water and call it a day! 10 Scap Push Ups 10 Thread the Kneedle (5/5) 10 90/90's (5/5)

Thursday

*BONUS DAY*

Circuit

10-20 Minutes Walk/Jog/Bike *try working in an RPE zone of 4-5! Conversational pace but we're breaking a sweat :)

Coach