Foundational Fitness
Foundational Fitness
Foundational Fitness

Designed by personal trainer Jaime McFaden, this low-impact, four-week program is perfect for true beginners and those restarting fitness. It's a gentle, powerful start to building lasting fitness. You'll move three times a week, focusing on cardio, functional strength, and mobility. Every 100% bodyweight exercise is sensitive-joint and accessible. Each week you'll increase intensity for real progression and results! Let's kickstart your fitness journey today!

Jennifer Jones-Clark , Level 17
Arianna de los Santos , Level 3
Logan Peters-Berrier , Level 1
Jennifer, Arianna, Logan and 40 others joined this program
At a Glance
Beginner/Intermediate
12 videos (Avg 19 min)
19 mins average length
Benefits
•Get Strong
•Stay Fit
•Get Toned
•Boost Mobility
▼

Week 1

1
Thumbnail image for CARDIO 1 – Light It Up
CARDIO 1 – Light It Up
15:02

2
Rest Day
3
Thumbnail image for STRENGTH 1 – Strong Foundations
STRENGTH 1 – Strong Foundations
16:55

4
Rest Day
5
Thumbnail image for MOBILITY 1 – Daily Reset
MOBILITY 1 – Daily Reset
10:14

6
Rest Day
7
Rest Day
▼

Week 2

1
Thumbnail image for CARDIO 2 – Rise & Shine Energy Flow
CARDIO 2 – Rise & Shine Energy Flow
19:33

2
Rest Day
3
Thumbnail image for STRENGTH 2 – Core & Full-Body Control
STRENGTH 2 – Core & Full-Body Control
16:24

4
Rest Day
5
Thumbnail image for MOBILITY 2 – Unwind & Open
MOBILITY 2 – Unwind & Open
17:11

6
Rest Day
7
Rest Day
▼

Week 3

1
Thumbnail image for CARDIO 3 – Grace in Motion
CARDIO 3 – Grace in Motion
20:51

2
Rest Day
3
Thumbnail image for STRENGTH 3 – Gentle Power
STRENGTH 3 – Gentle Power
21:12

4
Rest Day
5
Thumbnail image for MOBILITY 3 – Grounded Stretch
MOBILITY 3 – Grounded Stretch
22:09

6
Rest Day
7
Rest Day
▼

Week 4

1
Thumbnail image for CARDIO 4 – Soulful Sweat Flow
CARDIO 4 – Soulful Sweat Flow
22:25

2
Rest Day
3
Thumbnail image for STRENGTH 4 – Body Balance & Burn
STRENGTH 4 – Body Balance & Burn
27:01

4
Rest Day
5
Thumbnail image for MOBILITY 4 – Ease & Energy
MOBILITY 4 – Ease & Energy
28:18

6

Rest Day

7

Rest Day

Videos

CARDIO 1 – Light It Up
CARDIO 1 – Light It Up
Ignite your metabolism with this explosive 10-minute bodyweight cardio session! Say goodbye to excuses and high-impact routines as you dive into dynamic, no-equipment movements that deliver maximum calorie burn in minimal time.
STRENGTH 1 – Strong Foundations
STRENGTH 1 – Strong Foundations
Sculpt and strengthen your entire body with this powerful 10-minute bodyweight session! You'll maximize muscle engagement using just your own resistance, driving real strength gains in a highly efficient, fast-paced routine.
MOBILITY 1 – Daily Reset
MOBILITY 1 – Daily Reset
Unlock tighter movement and soothe stiff joints with this rejuvenating 10-minute mobility routine! Flow through targeted exercises designed to increase your flexibility, enhance your range of motion, and leave your body feeling limber and ready for anything.
CARDIO 2 – Rise & Shine Energy Flow
CARDIO 2 – Rise & Shine Energy Flow
Get ready for a serious spike in your energy and heart rate with this invigorating 15-minute bodyweight cardio session! Utilizing only dynamic, no-impact movements, you'll melt away stress and maximize fat burn in just a quarter of an hour.
STRENGTH 2 – Core & Full-Body Control
STRENGTH 2 – Core & Full-Body Control
Transform your physique with this intense 15-minute bodyweight strength-building session! Engage every major muscle group through strategic, high-resistance movements designed to increase lean muscle mass and boost your functional power quickly.
MOBILITY 2 – Unwind & Open
MOBILITY 2 – Unwind & Open
Deepen your movement potential and liberate stiff areas with this restorative 15-minute mobility flow! Dedicated time spent on active stretching and targeted joint rotations will significantly improve your posture, flexibility, and overall physical readiness.
CARDIO 3 – Grace in Motion
CARDIO 3 – Grace in Motion
Dive into 20 minutes of exhilarating, non-stop movement with this challenging bodyweight cardio blast! Using zero equipment, you will drive your stamina, accelerate calorie burn, and finish feeling energized and accomplished.
STRENGTH 3 – Gentle Power
STRENGTH 3 – Gentle Power
Build serious, lasting muscle with this focused 20-minute bodyweight strength-training routine! This session strategically combines compound and isolation movements, using your own resistance to effectively challenge and develop maximum functional power.
MOBILITY 3 – Grounded Stretch
MOBILITY 3 – Grounded Stretch
Invest 20 minutes in this deep, comprehensive mobility and flexibility session to unlock your body's full potential! You'll systematically release tension, increase joint stability, and restore a fluid range of motion necessary for a healthier, pain-free life.
CARDIO 4 – Soulful Sweat Flow
CARDIO 4 – Soulful Sweat Flow
Power through a dynamic, sweat-inducing 25-minute bodyweight cardio challenge designed to torch calories and supercharge your endurance! With non-stop, low-impact movements, this zero-equipment session is the perfect way to build serious stamina and finish strong.
STRENGTH 4 – Body Balance & Burn
STRENGTH 4 – Body Balance & Burn
Maximize your gains with this comprehensive 25-minute bodyweight strength-building routine that targets every major muscle group! Leverage the power of your own resistance through strategic sets and reps, driving deep fatigue and impressive functional strength gains.
MOBILITY 4 – Ease & Energy
MOBILITY 4 – Ease & Energy
Dedicate 25 transformative minutes to this thorough mobility and flexibility deep dive, designed to release chronic tension and restore effortless movement! This session flows through dynamic stretching and targeted joint work, significantly improving your posture, balance, and overall physical freedom.
At a Glance
Beginner/Intermediate
12 videos (Avg 19 min)
19 mins average length
Benefits
•Get Strong
•Stay Fit
•Get Toned
•Boost Mobility
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