Build Your Foundation: Get in Shape - Build Muscle - Lose Fat

BUILD YOUR
FOUNDATION
6 WEEK FULL BODY PROGRAM
GET IN SHAPE - BUILD MUSCLE - LOSE FAT

PROGRAM FAQ
PHOENIX NATION - 6 WEEK PROGRAM
BUILD YOUR FOUNDATION

• Build Your Foundations should be done for a minimum of 6 weeks
and as long as 12 weeks to get the best results.
• We use the same 10 exercises in all three Strength Workouts and

throughout the 6 weeks because we want you to get good at them.
They are the basics that have been used repeatedly to change
people’s physiques. While doing different exercises is a great
way to keep you entertained, real results come from spending time
to master the basics.
• You should aim for an RPE of between 7-8 for all work sets on your
strength days. RPE is your (Rate of Perceived Exertion). It is
measured out of 10. A good way of estimating it is how many reps
you have in reserve at the end of a set. If your RPE is 7, you should
have around 3 reps in reserve at the end of a set. If it is 8, you will
have approximately 2. An RPE of 10 means you have done every
rep you physically could during the set.
• So the goal is to pick a weight for each exercise that will lead to an
DISCLAIMER RPE of around 7-8. You will not get the same results if you use
If you are new to exercise or planning on embarking on a new fitness program, you should consult your physician. a weight that is not challenging enough, and you could have done
This video may offer health, fitness, or nutritional information and is meant for educational purposes only. This
information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please another 15 reps at the end of the set.
know that performing any exercise or program is solely at your own risk.
______________________________
WEEKLY SCHEDULE
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
STRENGTH 1 CARDIO + STRETCH STRENGTH 2 2 CARDIO + STRETCH STRENGTH 3 CARDIO MAX HEART RATE RECOVERY + STRETCH
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Days 1, 3, and 5 are strength workouts. We use the same 10 exercises in all three workouts, but each workout will tax you
differently.
Days 2 and 4 are for cardio. The workout we use is Jump Rope, but we also give alternatives for those who prefer other
cardio forms. This day also has some stretching mobility work at the end of the workout
Day 6 aims to touch your Max heart rate, which we recommend doing at least once weekly. In this workout, we use
burpees, but you can substitute sprints, double unders, and anything that will get you to max heart rate within the time
frame.
Day 7 is a rest day, but I have provided a 20-minute stretch you can do on this day. In fact, you can use the stretch anytime
throughout the week. I also recommend doing some active rest, like going for a walk.
DAY 7 - ACTIVE REST DAY
Rest days are just as important as
exercise. A successful fitness regimen
is only complete with rest days. Taking
regular breaks allows your body to
recover and repair. It’s a critical part
of progress and should be essential to
every program.
STRETCH WORKOUT BENEFITS

• Improve your performance in
physical activities.
• Decrease your risk of injuries.
• Help your joints move through
their full range of motion.
• Increase muscle blood flow.
EXERCISES
1.SQUAT
2.LUNGE
3.DEADLIFT
4.OVERHEAD PRESS
5.OVERHEAD PULL-APART
6.BENT ROW
7.FLOOR PRESS
8.BICEP CURL
9.TRICEP EXTENSION
10.CRUNCH
CARDIO
We use two different workouts for our cardio in this program.
1. Jump Rope Intervals
In this workout, we are aiming for around 70-80% of max heart rate. We are
looking for sustained work output. We use ten exercises for 40 secs of work
with a 20-second rest. You get a 1-minute break between rounds, and there is
five rounds total for the workout. The workout is done twice per week.
2. Maximum Heart Rate
You should do something once per week that gets you close to your
maximum heart rate. In this program, we use a workout containing Burpees.
We use 40 seconds of work with a 40-second rest and do four rounds. If you
hate Burpees, we give examples of other alternatives during the workout.
It should be an exercise that has you sucking for air. You can work out a
maximum Heart Rate of 220 - your age, which is a rough guideline.
150 - 180 mins weekly Zone 2
While not a specific workout, we recommend getting 150-180 minutes of
movement outside your training each week. Taking walks, roller skating, or
playing sport. Everything is on the table. If you are busy at work, take phone
calls while pacing the room. Movement is essential for health, and the more,
the better.
WORKOUTS
CLICK ON THE WORKOUT TO BE TAKEN DIRECTLY TO THAT WORKOUT PAGE
EXERCISE LIBRARY
CLICK ON THE LIBRARY TO BE TAKEN DIRECTLY TO THAT PAGE
EQUIPMENT
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DAY 1 - BUILD YOUR FOUNDATION
STRENGTH 1
We use straight sets in our first strength training session of the week. In the workout,
we use 40 secs of work with a 1-minute rest between sets. You should be aiming for
between 12-15 repetitions. In the workout, I am using a set of 5kg Dumbbells. Your
goal over the six weeks will be to increase the amount of weight you are using. Aim to
have about 2-3 reps left in the tank after each set.
1. Dumbbell Squats 1 Set x 40 Secs 10-12 Repetitions

2. Alternating Lunges 1 Set x 40 Secs 10-12 Repetitions
3. Deadlifts 1 Set x 40 Secs 10-12 Repetitions
4. Shoulder Press 1 Set x 40 Secs 10-12 Repetitions
5. OH Band Pull-Apart 1 Set x 40 Secs 10-12 Repetitions
6. Bent Row 1 Set x 40 Secs 10-12 Repetitions
7. Floor Press 1 Set x 40 Secs 10-12 Repetitions
8. Bicep Curl 1 Set x 40 Secs 10-12 Repetitions
9. OH Tricep Extension 1 Set x 40 Secs 10-12 Repetitions
10. Crunches 1 Set x 40 Secs 10-12 Repetitions
* Rounds x 2
* Rest for 1 minute between each set
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CARDIO + STRETCH
Day 2 is our first cardio session of the week. The workout is a 45-minute Jump Rope
Session. If you aren’t able to jump, there are many alternative exercises that you can
use. We provide some examples, but it can be as simple as doing Jumping Jacks.
A healthy cardiovascular system will help improve all aspects of your well-being. The
stretch is a simple 5-minute stretch at the end of the workout.
Jump Rope | 5 Rounds Stretch Workout

1. Basic Bounce 1. Posterior Delt + Calf (Right)
2. Heel to Toe 2. Posterior Delt + Calf (Left)
3. Side Straddle 3. Hamstring (Right)
4. Forward Straddle 3. Hamstring (Left)
5. Straddle Cross 4. Alt Spiderman Lunge + Reach
6. Side Jumps
7. High Knees * 45 Secs Work | 15 Secs Rest
8. Full Twister
9. Butt Kicks
10. Boxer Step
* 40 Secs Work | 20 Secs Rest

* Rest for 1 minute between each round

STRENGTH 2
We again used the same ten exercises in our second strength workout of the week.
We do this so that you get better at the movements. Rather than giving you new
exercises to keep things fresh, we change the workout format. For this workout,
we will be utilizing supersets increasing the metabolic demand and changing the
adaption pathways.
1A. Dumbbell Squats 60 Secs Work ( 12-15 Reps ) | 20 Secs Rest

1B. Shoulder Press 60 Secs Work ( 12-15 Reps ) | 20 Secs Rest
2A. Alternating Lunges 60 Secs Work ( 12-15 Reps ) | 20 Secs Rest

2B. OH Band Pull-Apart 60 Secs Work ( 12-15 Reps ) | 20 Secs Rest
3A. Deadlifts 60 Secs Work ( 12-15 Reps ) | 20 Secs Rest

3B. Floor Press 60 Secs Work ( 12-15 Reps ) | 20 Secs Rest
4A. Bent Row 60 Secs Work ( 12-15 Reps ) | 20 Secs Rest

4B. Crunches 60 Secs Work ( 12-15 Reps ) | 20 Secs Rest
5A. Bicep Curl 60 Secs Work ( 12-15 Reps ) | 20 Secs Rest

5B. OH Tricep Extension 60 Secs Work ( 12-15 Reps ) | 20 Secs Rest
* 2 Rounds of each Superset | Rest for 1 minute between Supersets

CARDIO + STRETCH
On day four, we repeat our workout from Day 2. The workout is a 45-minute Jump
Rope Session. If you aren’t able to jump, there are many alternative exercises that
you can use. We provide some examples, but it can be as simple as doing Jumping
Jacks. A healthy cardiovascular system will help improve all aspects of your well-
being. The stretch is a simple 5-minute stretch at the end of the workout.
Jump Rope | 5 Rounds Stretch Workout

1. Basic Bounce 1. Posterior Delt + Calf (Right)
2. Heel to Toe 2. Posterior Delt + Calf (Left)
3. Side Straddle 3. Hamstring (Right)
4. Forward Straddle 3. Hamstring (Left)
5. Straddle Cross 4. Alt Spiderman Lunge + Reach
6. Side Jumps
7. High Knees * 45 Secs Work | 15 Secs Rest
8. Full Twister
9. Butt Kicks
10. Boxer Step
* 40 Secs Work | 20 Secs Rest

* Rest for 1 minute between each round

STRENGTH 3
In this session, our third strength workout of the week we will be doing a circuit. So
we will do all ten exercises back to back, have a rest and then repeat. Doing strength
training in a circuit fashion can boost the cardiovascular demands of the workout as
your heart works hard to pump blood to all areas of the body.
1. Dumbbell Squats 75 Secs Work (Approx. 20+ Reps) 15 Secs Rest

2. Alternating Lunges 75 Secs Work (Approx. 20+ Reps) 15 Secs Rest
3. Deadlifts 75 Secs Work (Approx. 20+ Reps) 15 Secs Rest
4. Shoulder Press 75 Secs Work (Approx. 20+ Reps) 15 Secs Rest
5. OH Band Pull-Apart 75 Secs Work (Approx. 20+ Reps) 15 Secs Rest
6. Bent Row 75 Secs Work (Approx. 20+ Reps) 15 Secs Rest
7. Floor Press 75 Secs Work (Approx. 20+ Reps) 15 Secs Rest
8. Bicep Curl 75 Secs Work (Approx. 20+ Reps) 15 Secs Rest
9. OH Tricep Extension 75 Secs Work (Approx. 20+ Reps) 15 Secs Rest
10. Crunches 75 Secs Work (Approx. 20+ Reps) 15 Secs Rest
* 3 x Rounds

MAX HR CARDIO
Today is our last workout of the week. The goal is simple we want to touch our max
heart rate. In this workout, I use Burpees, but you can substitute other exercises to
achieve the goal. You could do sprints, double unders the work section should take
between 25-45 seconds. And then we want to repeat that 4-8 times. The equation
for figuring out your Maximum Heart Rate is (220 - your age). So in my case, that
is 220 - 46 = 174 BPM. This equation is a general guideline only. The other way
to measure it is that it should suck while you’re doing it. If it doesn’t suck, you are
probably not going hard enough. This workout can be quite a mental challenge,
particularly if you have had a hard day. The significant part is that it doesn’t take a
lot of time. I encourage you to warm up thoroughly. Raise your body temperature
and get the blood flowing before you get started. Due to being done in Thailand, I
was already sweating before we started. I also encourage you to do some relaxation
breathing at the end of the workout. 1-5 minutes of calming the nervous system
should do it.
1. Burpees 40 Secs Work | 40 Secs Rest
* Complete 4 rounds. If you want to push it do it twice..

15 MIN STRETCH
Day 7 is a active rest day. You can do the optional stretch workout on this day. There
are numerous benefits to stretching. It can decrease your risk of injuries, help your
joints move through their full range of motion and increase muscle blood flow. It is
also a good way of changing gears after all the high-intensity workouts of the week.
Use this workout as frequently as you feel your body needs it.
1. Standing Quad (R) 60 Secs Work 15 Secs Rest

2. Standing Quad (L) 60 Secs Work 15 Secs Rest
3. Standing Calf (R) 60 Secs Work 15 Secs Rest
4. Standing Calf (L) 60 Secs Work 15 Secs Rest
5. Hip Flexor (R) 60 Secs Work 15 Secs Rest
6. Hip Flexor (L) 60 Secs Work 15 Secs Rest
7. Seated Hamstring (R) 60 Secs Work 15 Secs Rest
8. Seated Hamstring (L) 60 Secs Work 15 Secs Rest
9. Butterfly 60 Secs Work 15 Secs Rest
10. Puppy 60 Secs Work 15 Secs Rest
11. German 60 Secs Work 15 Secs Rest
12. Relaxation Breathing 60 Secs Work
* 1 x Round

EXERCISE LIBRARY
STRENGTH
CLICK ON THE EXERCISE TO BE TAKEN DIRECTLY TO THAT EXERCISE PAGE
1. DUMBBELL SQUATS
2. ALTERNATING LUNGES
3. DEADLIFTS
4. OVERHEAD PRESS
5. OVERHEAD BAND PULL-APART
6. BENT ROW
7. FLOOR PRESS
8. BICEP CURL
9. OH TRICEP EXTENSION
10. CRUNCHES

1.SQUAT
Squatting is a foundational movement pattern. The squat pattern
transcends its use in the gym. Squatting is used for routine activities
and movement requirements of daily living. The squat is the king of
all lower body movements. In this program, we use the Dumbbell
Squat; however, if you don’t have access to dumbbells, all other squat
variations are acceptable to substitute.
TIPS + TECHNIQUE
• Set the hips back without bending over.
• Spread the knees, keeping a neutral spine
• Brace the core and tense your abs.
• Maintain maximal whole body tension every rep
• Feet are relatively straight and aligned with each other.
• Move vertically without shifting horizontally.

2.LUNGE
The Lunge is the second movement for our legs, and Lunging is another
foundational movement pattern. Few movements are more potent
than single-leg variations for identifying weak links and sticking points.
Lunges are programmed for strength and size gains and to maintain
optimal functionality. Again it is ok to substitute with any lunge variation if
you don’t have access to dumbbells.
TIPS + TECHNIQUE
• Take a big step forward (larger than you would walking)
• Keep your feet hip-width apart
• Engage your core and keep your back straight
• Keep neck neutral by focusing on a point at eye level
• The rear knee should brush the ground, not rest on it
• Drive through the heel as you push out of the bottom

3.DEADLIFT
Deadlifting is exercise number 3. The hip hinge is another foundational
movement pattern. The Deadlift not only recruits the back muscles, but
you’re also recruiting your hamstrings, quads, glutes, and core, lifting
something and putting it back down. That’s the Deadlift in a nutshell. Its
simplicity is personified and one of the best muscle-growing, strength-
building, health-improving moves around.
TIPS + TECHNIQUE
• Your feet are hip-width apart and can be turned out
• Maintain a strong spine throughout
• Keep your chest up; head and spine remain neutral
• The weight should move up and down in a vertical line
• Try to push your feet through the floor
• Finish your Deadlift by locking your hips and knees

4.OVERHEAD PRESS
We use the Overhead Press for the development of our vertical pushing
capacity. The overhead press is one of the best upper body exercises
for gaining muscle and overall strength in the shoulders. This compound
exercise is considered one of the big four lifts that define your upper
body strength. Again there are many variations; we use a standing
variation with dumbbells, and I always prefer standing variations to
seated for various reasons.
TIPS + TECHNIQUE
• Feet shoulder-width apart; toes pointed out slightly
• Core engaged, glutes contracted, look straight ahead
• Elbows at 45 degrees, wrists stacked
• Squeeze your shoulders and shrug your traps
• Extend up until the arms are locked
• Control the weight back down to shoulder level

5.OH PULL-APART
A pull-up or pulldown would be our first choice for vertical pulling, but
we have gone for a Band Pull-Apart because we want to limit the need
for equipment and gym use. These work the muscles of the upper back
and lats.
TIPS + TECHNIQUE
• Grip a bit wider than shoulder width
• Your arms stretched above your head
• Keep your posture upright, core engaged
• Pull apart the band with straight arms
• Squeeze the shoulder blades together
• Maintain constant tension on the band

6.BENT ROW
Our second pull exercise focuses on horizontal pulling. The Bent-over
Row will work the upper back muscles and lats and place demands on
your entire posterior chain and core. It’s great for posture and combating
the issues that arise from too much time looking at our computers and
phones. Again for simplicity, we use dumbbells, but it is perfectly fine to
use kettlebells, a barbell or even a resistance band.
TIPS + TECHNIQUE
• Bend over to about 45 degrees
• Keep the spine neutral and the head up
• Pull the weight to your waist and drive the elbows back
• I like to think about pulling from the elbows
• Squeeze the shoulder blades together
• Be explosive up and control the negative down

7.FLOOR PRESS
The second pushing movement we do is the Floor Press. This is a
variation of a standard Bench Press. We use the Floor Press to minimize
equipment requirements. If you have a Bench, then, by all means, use
that. The Bench Press is one of the big three movements, along with
the Squat and the Deadlift. The Bench or Floor Press will hit the chest,
shoulders and triceps muscles.
TIPS + TECHNIQUE
• Lie on your back legs can be bent or extended
• The arms will be between 45 and 90 degrees
• The elbows will be resting on the floor
• Press and extend the arms
• Bring the dumbbells together above the chest
• Control the weights during the negative

8.BICEP CURL
While bicep curls are not a foundational movement, this program
focuses on physiqe development and who doesn’t want a set of toned,
strong arms? Dumbbell curls are our choice but can be substituted
for any curling movement, including Barbell, Kettlebells and resistance
bands.
TIPS + TECHNIQUE
• Feet will be shoulder width apart
• I like to keep my shoulders externally rotated
• Keep the core engaged with the abs tight
• Squeeze the biceps, curl the weight to the shoulders
• Keep the upper arms still, elbows pointing down
• Think of pumping the weights up and down

9.TRICEP EXTENSION
This program is all about building a balanced body. We have hit
the biceps, so it’s time to work those triceps. The Overhead Tricep
Extension is a great exercise for hitting all three heads of the triceps,
with a particular emphasis on the long head.
TIPS + TECHNIQUE
• Hold one dumbbell overhead in both hands
• The elbows pointed to the ceiling
• Lower the dumbbell behind your head
• You should feel a nice stretch in the triceps
• Keep the core engaged and abs tight
• Contract the triceps and return the weight overhead

10.CRUNCH
The final exercise is a crunch. I am a believer in doing direct ab work. In
this program, we keep it simple. There has been lots of core involvement
with all of our compound exercises. We use the crunch to give the abs
some direct stimulation. While consistency with diet will be the main
reason for visible abs having some density to the abdominal wall also
helps them stand out.
TIPS + TECHNIQUE
• Lie on your back, hands behind your head
• The lower back should be flat on the ground
• Legs and knees will be at a 45-degree angle
• Contract the abs lifting the shoulders and upper back
• Squeeze the abs at the top of each repetition
• Control your body back to the floor

EXERCISE LIBRARY
CARDIO + STRETCH
CLICK ON THE EXERCISE TO BE TAKEN DIRECTLY TO THAT EXERCISE PAGE
1. BASIC BOUNCE 1. POSTERIOR DELT + CALF

2. HEEL TO TOE 2. HAMSTRING
3. SIDE STRADDLE 3. ALT SPIDERMAN LUNGE
4. FORWARD STRADDLE
5. STRADDLE CROSS
6. SIDE JUMPS
7. HIGH KNEES
8. FULL TWISTER
9. BUTT KICKS
10. BOXER STEP

1.BASIC BOUNCE
Basic Bounce is one of the fundamental jump rope skills, and it is the
foundation on which all other jump rope skills are built. Hand position
and not jumping too high are vital points to focus on here.
TIPS + TECHNIQUE
• Maintain a slight bend in your knees
• Your shoulders should be relaxed
• Make small circles with the wrists
• Hands should stay close to your waist
• Stay on the balls of your feet
• Keep your jumps nice and small

2.HEEL TO TOE
This skill requires you to touch the heel on the ground in front of you
rather than behind. As you jump onto your left foot, your right heel will
touch the ground at the same time. Continue repeating for both sides.
TIPS + TECHNIQUE
• Start with the right heel in front
• Rotate the rope and switch to the left heel
• Continue repeating pattern
• Keep your shoulders relaxed with your core tight
• Hands stay close to your hips

3.SIDE STRADDLE
Side Straddle is a jumping jack with a rope. To break this skill down,
let’s begin with the footwork. Start with a Basic Bounce with your feet
together, then jump to a straddle position. Feet slightly wider than
shoulder-width. The rope must pass under your feet each time you
alternate from jumping with your feet apart and then together.
TIPS + TECHNIQUE
• Similar to jumping jacks
• On each switch, rotate the rope
• Knees slightly bent-core engaged
• Hands stay close to your hips

4.FWD STRADDLE
Forward Straddle, aka Alternating Split Jumps. Start with a Basic
Bounce, then jump with your right foot forward while your left leg goes
back. The rope will pass under your feet as you perform the jump. On
the next rotation, alternate your feet, letting the rope pass under again
without stopping. You will continue to repeat this movement for the
entire time. Keep your Forward Straddle jump not too far apart, and
remember to land on your midsole.
TIPS + TECHNIQUE
• Use small alternating split jumps
• Each switch of feet rotate the rope
• Keep your hands close to your hips
• Stay on the balls of your feet, knees slightly bent

5.STRADDLE CROSS
Straddle Cross begins by performing Side Straddle jumping with feet
apart. Instead of jumping with your feet together, you will now cross your
right foot in front of your left. Now perform a Side Straddle (feet apart)
followed by a Straddle Cross with your left foot crossing in front of your
right foot and repeat.
TIPS + TECHNIQUE
• Jump to the straddle position
• Cross the right leg in front of the left leg
• Return to the straddle position

6.SIDE JUMPS
In Side Jumps, you will jump from left to right with each rope rotation.
Keep feet and knees together when jumping, have a slight bend in your
knees and remember to land on the balls of your feet. Keep your side
jumps to a maximum of 6 inches to prevent injury.
TIPS + TECHNIQUE
• Keep feet and knees together
• On each rotation, jump from right to left
• And then left to right

7.HIGH KNEES
High Knees are a skill that will get the heart rate up! Begin by jumping
onto your left foot and lifting your right knee to hip level. As you do this,
swing the rope over your head as you jump through simultaneously. On
the second rotation of the rope, jump onto your right foot and lift your
left leg at the same time before the rope hits your feet.
TIPS + TECHNIQUE
• Keep your hands close to the hips
• Keep your shoulders relaxed
• Your core should be tight and engaged
• Try and lift your knees to hip level
• Stay on the balls of your feet

8.FULL TWISTER
In full twister, we will be twisting from one side to the other with
each rope rotation. On the first rotation, twist until your feet point at
approximately 45 degrees. On the second rotation, turn your hips in
the other direction until your feet point at 45 degrees to the other side.
Continue back and forth, keeping your jumps nice and small.
TIPS + TECHNIQUE
• Your knees will be slightly bent, feet together
• The twist will come through your hips
• Your feet will land at approx 45 degrees on both sides
• Your core should be tight and engaged

9.BUTT KICKS
Butt Kicks are also another great skill to get the heart rate pumping! As
you jump onto your left foot, extend your right foot backward, trying to
get it as close to your glute as possible. Now jump onto your right foot
and bring your left foot back towards your glute. Try and maintain an
upright position..
TIPS + TECHNIQUE
• Kick the heels to the glutes
• Try and maintain an upright position

10.BOXER STEP
The Boxer Step is a favourite for a few reasons. If your shins are tired
from Basics Bounce, this is an excellent substitute as it reduces the
impact on your shins if you are prone to shin splints. It keeps the heart
rate up during HIIT Workouts as it’s relatively easy to perform without too
much complexity. And you can pretend you are a badass boxer or MMA
fighter.
TIPS + TECHNIQUE
• Your jumps should be nice and small
• Think of small bounces from left to right
• While switching feet on each bounce

1.POSTERIOR DELT
+ CALF
This stretch is a great little time saver. We combine stretching the
posterior delts with stretching the calves, and both these muscles are
prone to tightening up after the high load from repetitive cardio work.
TIPS + TECHNIQUE
• Stand with your feet hip-width apart
• Take a small step forward
• Slightly bend both knees
• Push the heels of both feet firmly into the ground
• Reach across your body with a straight arm
• Pull the elbow as close to the chest as you can

2.STANDING
HAMSTRING
Inflexible hamstrings commonly cause lower back pain and conditions
like sciatica. When your pelvic range of motion is compromised due
to tight hamstrings, your bottom lumbar spine tries to compensate,
resulting in increased stress on your lower back.
TIPS + TECHNIQUE
• Start standing one leg slightly in front of the other
• Lift the toe of the front foot of the ground
• Bend forward at the waist and keep the front leg straight
• Think about drawing your belly button in as you fold
• You can grab the toe to help pull yourself down
• Breath and relax into the stretch

3.ALT SPIDERMAN
LUNGE + ROTATION
This stretch is again a combination stretch. It is used to help stretch the
hip flexors along with opening the chest and thoracic region. If you can’t
reach the floor, it is ok to use a yoga block.
TIPS + TECHNIQUE
• Start from a plank position
• Lunge forward, bringing the foot level with your hand
• Open the chest and rotate the torso
• Try and reach up and back as far as you can
• Return to the starting position
• Repeat for the other side

EXERCISE LIBRARY
MAX HR CARDIO
1. BURPEES

1.BURPEES
The Burpee has been around since 1939 when Royal H. Burpee
invented this bodyweight movement. The Burpee is a six-count
movement that includes two squats, two planks, a push-up and a jump.
It’s challenging to think of another bodyweight movement as demanding
as the Burpee. The Burpee calls on about every major muscle group, so
every part of you is working hard to bang out just one rep.
TIPS + TECHNIQUE
• Squat down and place your hands on the floor
• Jump feet back into a plank position
• Lower through a push-up to the floor
• Jump feet back to a squat
• Jump up, reaching overhead
• Try and keep your core tight and engaged

EXERCISE LIBRARY
STRETCH
1. Standing Quad
2. Standing Calf
3. Hip Flexor
4. Seated Hamstring
5. Butterfly
6. Puppy
7. German
8. Relaxation Breathing

1.STANDING QUAD
What’s so great about the standing quad stretch? You can do it
anywhere—in the office, at the gym, or outside just before a long run. If
you can find a place to stand, you can do the standing quad stretch.
TIPS + TECHNIQUE
• Bend your knee by grasping your ankle with one hand
• Move your foot toward your buttocks
• Gently pull on your ankle
• Maintain position for 30 - 60 seconds
• Keep the abs tight and engaged
• You can use a chair or wall to help with balance

2.STANDING CALF
We use the standing calf stretch to stretch our calves. I am targeting the
soleus in this variation, as my legs are slightly bent. I can straighten my
back leg to move the stretch more into the gastrocnemius.
TIPS + TECHNIQUE
• Stand with your feet hip-width apart
• Take a small step forward
• Slightly bend both knees
• Push the heels of both feet firmly into the ground
• You can also straighten the back leg
• Keep the core tight and glutes engaged

3.HIP FLEXOR
With all the sitting we do in modern life combined with a lot of squatting,
your hip flexors can become remarkably tight. Tightness in this area
affects the alignment of the pelvis, restricts movement of the hips, and
reduces stability around the lumbar spine.
TIPS + TECHNIQUE
• Start kneeling on a yoga mat
• Extend one leg forward
• The foot should be in front of the knee
• Press the back hip forwards
• Tuck the pelvis while engaging the core
• Maintain an upright torso

4.SEATED HAMSTRING
Inflexible hamstrings commonly cause lower back pain and conditions
like sciatica. When your pelvic range of motion is compromised due
to tight hamstrings, your bottom lumbar spine tries to compensate,
resulting in increased stress on your lower back.
TIPS + TECHNIQUE
• Start sitting on the floor
• Extend one leg out straight
• Tuck the other leg with the foot near the knee
• Reach forward and grab your foot
• You can also use a towel or a band if needed
• Softening the knee can ease the intensity

5.BUTTERFLY
The butterfly stretch is a seated hip opener with immense benefits and
is perfect for all levels, including beginners. It’s effective in relieving
tightness in your hips and enhancing flexibility, especially after strenuous
workouts, repetitive movements, or prolonged sitting.
TIPS + TECHNIQUE
• Sit on the floor or a yoga mat
• Press the soles of your feet into each other
• For more intensity, bring your feet closer
• Root down into your legs and sitting bones
• Elongate and straighten your spine
• Press the knees to the floor

6.PUPPY
A cross between downward dog and child pose puppy stretches the
shoulders and arms and helps elongate the spine. It is amazing for
relieving tension after a long day on the computer.
TIPS + TECHNIQUE
• Start kneeling on all fours
• Walk your hands forward
• Push your hips back
• Press the armpits towards the floor
• Keep the arms straight, elbows locked
• Lengthen the spine and breath

7.GERMAN
The German is an excellent stretch for opening the chest and improving
shoulder extension, and it will also give you a considerable stretch
through your biceps and forearm flexors.
TIPS + TECHNIQUE
• Sit on the floor, legs extended in front of you
• Walk your hands behind you
• Bring your shoulder blades together
• Open your chest, keeping your arms straight
• Press into the floor
• Try and keep your hands close together

8.RELAXATION
BREATHING
There are infinite ways to game your breathing to calm yourself down
and switch from a sympathetic to a parasympathetic state. In this
session, the focus is to spend two minutes taking a six-second inhale
followed by a six-second exhale. Focus on calming yourself down and
feeling the tension leave your body.
TIPS + TECHNIQUE
• Lie flat on your back on the floor
• Close your eyes and relax
• Breath through your nose
• Start with a 4-6 second inhale
• Followed by a 4-6 second exhale
• Feel any tension leaving your body

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Build Your Foundation: Get in Shape - Build Muscle - Lose Fat

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Build Your Foundation: Get in Shape - Build Muscle - Lose Fat

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BUILD YOUR

GET IN SHAPE - BUILD MUSCLE - LOSE FAT

BUILD YOUR FOUNDATION

• We use the same 10 exercises in all three Strength Workouts and

STRETCH WORKOUT BENEFITS

Crossrope has been an amazing supporter of Phoenix

USE CODE: WINTER FOR 15% OFF

JUMP ROPE BUY A CROSSROPE DUMBBELLS

1. Dumbbell Squats 1 Set x 40 Secs 10-12 Repetitions

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Jump Rope | 5 Rounds Stretch Workout

* 40 Secs Work | 20 Secs Rest

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1A. Dumbbell Squats 60 Secs Work ( 12-15 Reps ) | 20 Secs Rest

2A. Alternating Lunges 60 Secs Work ( 12-15 Reps ) | 20 Secs Rest

3A. Deadlifts 60 Secs Work ( 12-15 Reps ) | 20 Secs Rest

4A. Bent Row 60 Secs Work ( 12-15 Reps ) | 20 Secs Rest

5A. Bicep Curl 60 Secs Work ( 12-15 Reps ) | 20 Secs Rest

* 2 Rounds of each Superset | Rest for 1 minute between Supersets

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Jump Rope | 5 Rounds Stretch Workout

* 40 Secs Work | 20 Secs Rest

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1. Dumbbell Squats 75 Secs Work (Approx. 20+ Reps) 15 Secs Rest

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1. Burpees 40 Secs Work | 40 Secs Rest

* Complete 4 rounds. If you want to push it do it twice..

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1. Standing Quad (R) 60 Secs Work 15 Secs Rest

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1. BASIC BOUNCE 1. POSTERIOR DELT + CALF

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