Foundational Fitness 6
Tak Athletics
General FitnessWhether you are just starting your fitness journey, or took some time off and need to get back into it, minimal equipment workouts are the way to go.
Consistency is the key to gaining traction with any fitness lifestyle. These workouts can be performed with limited equipment anywhere and anytime, making it easier to stay on track!
The Foundational Fitness Program system is designed to be progressive, with each program building upon the previous one. As you get stronger, more mobile, and build more endurance, the next program will challenge you just a bit more. This is the Sixth Workout Program in a series and ups the intensity a bit.
A1
90/90 Alternating Hip Internal Rotation
3 x 5
A2
90/90 Alternating Elbow Down Pigeon
3 x 5
A3
Straight Leg Hip Hover Over Roller
3 x 5
B1
Jump Rope
3 x 60
B2
Prone Knee Banded Frog
3 x 10
B3
Wall Supported Alternating Banded Hip Flexion
3 x 10
B4
Med Ball Offset Reverse Lunge
3 x 6
B5
Alternating Spiderman to Stationary Inch Worm
3 x 5
B6
Crunches - Arms to Ceiling
3 x 15
C
Jog
@ 25:00
A1
90/90 Back Leg Hip Internal Rotation
3 x 5
A2
Elevated Hip Hover With Poles
3 x 5 @ 5
A3
Frog Stretch Unilateral To Bilateral
3 x 5
B1
Supine Straight Leg Lower To Hip Flexion
3 x 8
B2
Yoga Push Up To Lateral Hand Walk
3 x 4
B3
Low Med Ball Back Pedals
3 x 5
B4
Hollow Body Flutter Kicks
3 x 15
C
Jog
1 x 15:00
A1
90/90 Hip Internal Rotation Not Alternating
3 x 10
A2
90/90 Back Leg Hip Hover Over Roller With Forward Lean
3 x 5
A3
Single Leg Kettlebell Rapid Tap
3 x 15
B1
Assisted Heel Drop To Lunge
4 x 10
B2
Banded Deceleration Forward Lunges
4 x 12
B3
Low Quick Alternating Split Lunge With Med Ball
4 x 5
B4
single leg body rock
4 x 8
B5
Feet Elevated Side Plank Row
4 x 10
C
Jog
@ 20:00
A1
Side Lying Thoracic Open Ups
3 x 5
A2
90/90 Stationary Pigeon
3 x 5
A3
90/90 Kettlebell Hip Hover To Groin Drift
3 x 5
B1
Jump Rope
3 x 60
B2
Split Stance Ankle Banded Hip Flexion
3 x 12
B3
Psoas March With Band Pulldown
3 x 10
B4
Bird Dog Row With Band
3 x 10
C1
Alternating Bicycle
3 x 12
C2
Eldoa - 2 feet up
3 x 12
C3
Side Crunches - Elbow to Knee
3 x 12
D
Jog
1 x 20:00
A1
Lateral Lunge To Hip Flexor Stretch
3 x 6
A2
90/90 Alternating Hip Internal Rotation To Lunge
3 x 6
A3
Alternating Warrior
3 x 6
A4
Modified Lateral Bridge
3 x 10
A5
Banded Lateral Cutting
3 x 10
A6
5 Cone Pick Up With Slider
3 x 1
B1
Front Plank Plate Switches
3 x 5
B2
Band Resisted Side Bends
3 x 15
B3
Half Wipers
3 x 10
C
Jog
1 x 30:00
