Phase 1 - Foundation – (4 weeks)

The Foundation level should be completed by all individuals regardless of their goals in order to prepare for the higher demands of training in levels 2 through 4. Although this is the first level of training, it is highly recommended to repeat it after levels 2 through 4 have been completed. This will allow for better recovery and avoid boredom with your routine. This workout is performed 3 days per week on non-consecutive days.


    • Muscular Endurance
    • Core Muscle Efficiency
    • Muscular Coordination
    • Establish cardio baseline

Recommended Equipment:

  • Cardio machine (Treadmill, Elliptical, or cycle)
  • Stability ball
  • Resistance bands
  • Hand weights or dumbbells
  • Exercise mat
  • Heart rate monitor
  • Foam roll
  • Push-up bars
Plyometric Box

The Foundation cardio program is designed to establish a strong cardio base and introduce you to interval training. If you are just beginning a cardio program it is recommended that you skip the higher intensity intervals and remain in the lower intensity training for the duration of the workout. This program can be performed on any cardio machine (Treadmill, Elliptical or stationary cycle) however it is recommended that you vary your mode of exercise to avoid boredom and challenge different muscle systems. This workout is performed 3 days per week on non-consecutive days and on opposite days of the circuit workout above. Adjust the speed and/or tension of your cardio machine to achieve the desired heart rate (HR).
Simple Target Heart Rate calculation: 

220-age, then multiply by .6 for 60% MHR or .75 for 75%MHR

Smooth Fitness | Treadmills & Ellipticals

© 2000-2014, Smooth Fitness™
Smooth Fitness is a Registered Trademark of Smooth Fitness, LLC.