Jerome Tjosvold

Coach
Jerome Tjosvold

The Foundations of Fitness training program is meticulously crafted for individuals at the beginner level seeking to establish a solid groundwork in physical fitness. Tailored for those with little to no prior workout experience or individuals aiming to reinitiate their fitness journey, this program is designed to enhance mobility, stability, and strength through a comprehensive series of exercises and movements. Your body will be left craving for more when it's over so don't hesitate, start today! 

Features
3 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
I would wait to purchase the program until you have all the equipment needed. Once you have the equipment you can do everything in your own home and don't need a gym membership!You need a few different strengths of resistance bands (light // medium // strong). If you do not have some already then order them from roguefitness.com. You need 1 pair of orange echo // red echo // and blue echo.  https://www.roguefitness.com/rogue-echo-resistance-bands. PVC Pipe 5-6 feet long. Chair or something hard to sit on that's about knee height. 
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Sample Week
Week 1 of 12-week program
Monday
Week 1 Day 2

A1

Cat Cow w/Resistance Band

2 x 10

A2

Banded External Rotation

2 x 10

A3

Seated Good Morning

2 x 10

B1

Plank

2 x 0:45

B2

Glute Bridge

2 x 12

C1

Split Lunge Hold

2 x 0:30

C2

Band Pull Apart

2 x 12

C3

Chest Press Banded

2 x 12

Wednesday
Week 1 Day 4

A1

Upward to Downward Dog

2 x 10

A2

Lying Leg Raise

2 x 10

A3

Dead Bug

2 x 10

B1

Glute March

2 x 8

B2

Seated Resistance Band High Row

2 x 12

C1

Wall Sit

2 x 0:30

C2

Lateral Raise Resistance Band

2 x 12

C3

Bicep Curl Resistance Band

2 x 12

Friday
Week 1 Day 6

A1

Four Point Rock

2 x 10

A2

Thoracic Rotation PVC Pipe Rotation

2 x 10

A3

Superman

2 x 10

B1

Lying Leg Abduction

2 x 12

B2

Paloff Isometric Hold Resistance Band

2 x 0:30

C1

Box Squat w/PVC Pipe Assistance

2 x 12

C2

Seated Low Row Resistance Band

2 x 12

C3

Tricep Extension Resistance Band

2 x 12

Foundation of Fitness