Home workout routines are great when done correctly, and Phase 1 of the Foundation Home Routine is spot on. Phase 1 is designed to gradually integrate someone from a sedentary lifestyle to an active lifestyle.

Since this is the beginning phase of multiple home workout routines, phase 1 integrates a person slowly into working out. This phase is comprised of only 4 exercises. These exercises include squats, pull ups, push ups and planks. Each exercise has its own tutorial and progression. This allows for anyone to achieve success on this program.

Choose a variation of each exercise that you can successfully perform with good form. As you complete workouts you will gain strength, body control and the ability to complete more advanced versions of each movement.

*NOTE: Cardiovascular work should be done after the workout or on off days. Walking or any low impact cardio work is ideal in Phase 1. (ex: elliptical, walking on a treadmill, bike riding)


squat muscles

Squat holding on to something
Squat with your hands out
Squat with hands on your hips

The squat is the best movement for the lower body. The prime mover for the squat are the quadriceps muscles. Secondary muscles involve in the movement are the glutes, hamstrings and calves.

In this video you will find multiple ways to perform the squat.

Pull Ups

* To do pull ups you will need to purchase a doorway pull up bar. Doorway pull up bars are very inexpensive and can be purchased for as low as $30.00. Walmart and Amazonare the best choices for price. Here is an example of a reliable bar I found on Amazon

pull up back muscles

Underhand Negative Pull Ups
Underhand Flexed Arm Hang
Underhand Assisted Pull Ups
Underhand Pull Ups

Pull ups work primarily your latissimus dorsi. Secondary movers are the trapezius, rhomboids, back of your deltoid and biceps. The core is also engaged during this movement because you will have to stabilize yourself as you hang.

Push Ups

push up muscles

Progression (All of these can be made easier with your knees on the ground)

Push Up Plank
Shoulder touches
Negative Push Ups
Push Ups

Push ups are great for building size and strength in the upper body. The prime mover for the push up is the pectoralis major. Secondary movers for the push up include the front of the shoulder and triceps.


core muscles planks stability

Plank with Knee Down
Standard Plank

Planks are awesome for building strength and stability in the core. Your transverse abdominis helps keep your body stable by contracting and restricting space in the abdominal area. This increases intra abdominal pressure. Having the ability to do this is integral in more advanced movements.

Planks also help a person’s posture. You must contract your glutes, abdominals, quads, back and arms to keep your posture during a plank.

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