Great! I am working on building my endurance, and this definitely pushed me!

Seth

Arturo

Daniel Jamieson

Jack Welsh

Stephen

Thank you Alexander. It was so good. I haven’t done sprints since high school more than 10 years ago lol. Did the abs and rope at the gym. And came to the beach to do the sprints. 👌🏽

Willy

Donna

Still Ill but not as bad, really excited to be going back and smashing it after the 2 days recovering!

Tom Samuel

I recommend you to add the ab roller to your workouts ,since I started following you I’ve seen significant improvements however my abs have been losing strength and are not as they used to be (my strongest point) consider adding this exercise... 💪🏾🤪

Steven

Today we are going to focus on mobility work, abs, and some type of high intensity interval training (sprints or battle ropes or kettlebell swings or all combined together.)  Also if you have a favorite sport that you really enjoy playing, you may do it and count that as HIIT…...Then tomorrow we are going to take a rest day where I recommend hitting the sauna, a quick ice plunge (cold shower),  and I’ll even hit a deep tissue massage (optional).

- Lay on the Swiss ball comfortably (with mid back against the ball)
- Position the feet wide and stable
- Put both hands behind the head (with elbows flared out)
- Crunch forward mentally creating and “U” shape. Squeeze core at 
  maximum contraction at the top

Swiss ball crunches

- Do it outdoors (if you can) , oxygen availability is a huge advantage to 
  you and has many benefits for health and overall results
- Get into a semi-squat (stable) position, wider then shoulders width 
  stance
- Start tossing the ropes vigorously for 20-30 sec nonstop (changing the 
  way of moving them) from alternating to bilateral etc. be creative!
- Rest 1 min or so between rounds!

Battle Ropes

- It’s always better to do cardio outdoors as opposed to stuffy oxygen-          
  deprived gyms! Oxygen and sun will only increase the benefits of 
  cardio!
- I love to do barefooted uphill sprints (on the grass)
- By doing it barefooted you get to train all the small muscles around the        
  foot and also you get the benefit of detoxification from electro- 
  magnetic pollution! 
- Adjust the number of sprints and intensity based on your athletic level!
- I personally do 25-30 sprints of 10-15 seconds, followed by 40 seconds of slow walking

Outdoor Sprints

W1/D4 - Mobility +  Abs + HIIT

Nancy

The perfect plan for me right now! I needed to get back to the basics and work on form. Love the no fluff approach!

Leslie Erwin

W1/D1 - Lower Body Workout

That was short but still felt like a good workout.

Geoffrey Morgan

I was nice and straight forward.  Thanks!

Eric Williams

One of the best chest workouts I’ve done! 💪🏼

W1/D2 - Chest Workout

Workouts lack length and intensity so far. Not tired.

Arnav Kacker

Good. Did it yesterday, forgot to mark that I completed it.

Ryan Sirlin

W1/D3 - Back attack workout

Jagger

Absolutely brutal. I warmed up with 5 minutes brisk pace on the stairmaster 💀

W2/D1: Lower Body Workout

W2/D2: Abs and HIIT

Weak workout, needs more to it, I ended up adding additional chest exercises afterwards. Additionally, exercise two is labeled inc bench DB flyes, but the video is clearly inc bench press

Angela

Thank you Alex! I was a little confused with the first exercise bc it say to do 20,12,10,8,8 but then in your notes it said the last 3 sets should be 5reps. Should I do 3 extra sets after the sets you wrote there so around 8sets total? Then, the second exercise said incline dB flies but when I saw you doing it on the video you were doing incline dB press instead. Thank you bro for a great workout 🙌🏽

Nawar Rasslan

W2/D3: Chest Workout

Thank you Alexander. Love being able to work on so many new things that are going to help me to be healthier all around

W2/D4: Mobility work / abs

Pablo

Had to speed it up without rest and switch the barbell row for an upright kettlebell row. Also changed the deadlifts for flyes🤘🏼shoulders burning

David

W2/D5: Back and shoulders

W2/D6 : Active Rest

Thanks for another great workout. Sissy squats....wow I have no words. I’m going to continue to work on those. I was able to do 3x4

Holy s*** ... i tried the workout with as few breaks as possible, I’m dead. Ain’t nothing “sissy” about those squats 🔥🔥

W3/D1: Lower Body Workout

Did this right after the leg workout from the prior week 😅

Thanks for another great and challenging workout Alexander!💪🏽

W3/D3: Chest Workout

Deadpulls were a great movement. Will be adding them to further workouts.

Great workout Alexander. Just a few movements but real great combination of exercises. Thanks for your work💪🏽

Really enjoyed it, loving the mobility exercises.

W3/D4: Back Workout

Love it bro. I got to do some sprint at the beach again. Amazing connection with nature

Never been this tired from a workout in ages! Definitely going to tell all my friends about this

Samer

Struggled with mobility as didn’t know which ones to do, however did: Chest, back and shoulders. Also, did a 5 min 20 on 10 off Tabbata sprints and a 10 min swim :)

W3/D5: Mobility, Abs, + HIIT

This workout had me fooled for something easy but with the variation of compound movements you’ve added it really pushes you,  especially with great form!!

Jonathan

Thanks Alexander. Finished third week 💪🏽🤟🏽

Really good sesh again, calf’s were a bit of a killer.

W3/D6: Arms + Calves Workout

The hole program is perfect! Thx for your hard work🙏🏻

Thorsten

Thank you Alexander. This one was tough. I warmed up with some abs but it took some energy out of me to then go to squats and lunges lol

Wow, just wow! Did a foam roller session after.

W4/D1: Lower Body Workout

W4/D2: Chest + Biceps

Great workout Alexander!!💪🏽 Getting into doing that mobility work. Definitely helps my workout

W4/D4: Back and Triceps

Alexander that was an awesome four weeks of Foundation. Thank you for everything you created. Finally done with all of it but it was so worth & I definitely learned to include sprints in my workouts. Love them now especially at the beach

W4/D5: Abs and HIIT

Loved the mobility warm up and the targeting of all regions of the shoulders. Always a pleasure brother 🙏🏼💪🏼

Hunter

Hey, I just completed your Foundation workouts. Love it! What should I do next?
Alex

W1/D4 - Mobility + Abs + HIIT

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