Phase
Foundation
Goal
Learn movements, build confidence, establish consistency
Intensity
Moderate
Rest
As prescribed
Focus
Quality reps > heavy weight
Week 1 – Workout Demonstration
WORKOUT WEEK 1 – FULL BODY FOUNDATION (Strength)
WORKOUT WEEK 1 – FULL BODY FOUNDATION (Strength)
- AT-HOME
Warm-Up (5–7 min)
- March or Jog in Place – 45 sec
- Bodyweight Squats – 15 Sit back, chest tall
- Arm Circles – 10 each direction
- Glute Bridges – 15 Squeeze at the top
- Plank – 30 sec Brace core, breathe
Strength Flow (3–4 Rounds)
- Goblet Squat – 12 Slow lower, push knees out, stand tall
- Push-Ups (knees or toes) – 8–12 Core tight, chest to floor, no sagging hips
- Dumbbell Romanian Deadlift – 12 Hinge at hips, soft knees, feel hamstrings
- Dumbbell Bent-Over Row – 10–12 Flat back, squeeze shoulder blades
- Standing Dumbbell Shoulder Press – 10 Brace core, ribs down, press straight up
Core + Stability (2–3 Rounds)
Dead Bugs
10/side Low back stays pressed down
Forearm Plank
30–45 sec Long spine, squeeze glutes
Glute Bridge Hold
30 sec Even hips, breathe
Optional Finisher
Wall Sit – max quality hold Heels down, chest tall
WORKOUT WEEK 1 – LOWER BODY FOUNDATION
- AT-HOME
Warm-Up (5–7 min)
- March or Jog – 1 min
- Alternating Lunges – 10/leg Step long, knee tracks over toes
- Glute Bridges – 15
- Squat Hold – 20 sec Push knees out
Strength Flow (3–4 Rounds)
- Bodyweight or Dumbbell Squat – 12 Control down, drive through heels
- Reverse Lunge – 10/leg Front heel grounded, tall torso
- Hip Thrust or Glute Bridge – 15 Pause and squeeze at the top
- Standing Calf Raises – 20 Slow up, slow down
Optional Finisher
WORKOUT WEEK 1 – CORE FOUNDATION
- AT-HOME OR GYM
Core Circuit – 3 Rounds
Focus: Bracing, posture, contro
- Dead Bugs – 10/side Opposite arm/leg, stay controlled
- Forearm Plank – 30–45 sec Brace abs, squeeze glutes
- Side Plank – 20–30 sec/side Hips stacked, don’t rotate
- Glute Bridge Hold – 30 sec Ribs down, breathe
Stretch (5 min)
- Cat–Cow
- Child’s Pose
- Supine Twist
WORKOUT WEEK 1– CARDIO FOUNDATION
Focus: Heart rate + breathing
Not HIIT. Just steady work.
- AT-HOME OR GYM
Intervals – 20–25 min
- 2 min brisk pace You should be able to talk in short sentences
- 1 min faster pace Breathing increases but still controlled
Repeat 6–8 rounds
Cool Down (5 min)
- Slow walk
- Deep breathing
- Hamstring + hip stretch
WORKOUT WEEK 1– UPPER BODY FOUNDATION
- AT-HOME
Warm-Up
- Arm Circles – 20
- Scap Push-Ups – 10 Move shoulder blades, not elbows
- Light Cardio – 2 min
Strength Flow (3–4 Rounds)
- Dumbbell Floor Press – 12 Elbows kiss floor, control up
- Standing Shoulder Press – 10 Ribs down, core tight
- Rear Delt Fly – 15 Light weight, squeeze at the top
- Incline or Knee Push-Ups – 8–10 Full range, strong plank
Core Add-On (2 Rounds)
Plank Shoulder Taps
20 Minimal hip sway
Hollow Hold
20 sec Lower back pressed down
Week 1 – Workout Demonstration
WEEK 1 – Foundation & Mindset
Welcome to 90 Days to Shred
Welcome to 90 Days to Shred.
The fact that you are here means something important:
You decided you are worth the effort, the focus, and the follow-through.
This program does not start with punishment workouts or restriction.
It starts with foundation and mindset because real, lasting results are built there.
Your Foundation
Over the next 90 days, everything we do builds on this truth:
Strong bodies are built on strong habits.
This week, your foundation is about:
- Creating structure where there was chaos
- Establishing routines that support your life (not overwhelm it)
- Learning how to show up consistently — even on imperfect days
You do not need to be “ready,” “in shape,” or “perfect” to begin.
You only need to be willing.
Your workouts, nutrition guidance, education, and check-ins are designed to meet you where you are, not where you think you “should” be.
This is not about extremes.
It’s about building something that lasts.
Your Mindset
Your results over the next 90 days will be shaped just as much by your thoughts as by your actions.
This week, we focus on shifting the narrative:
- You are not behind
- You are not broken
- You do not need another restart
You are capable of change right now.
For many people, the hardest part of transformation isn’t the workout — it’s believing they deserve the outcome. Let this be your reminder:
You are good enough for this change.
You are allowed to want more energy, confidence, strength, and control over your health.
You are allowed to prioritize yourself without guilt.
The Tools You Have Now
For the next 90 days, you are not guessing, winging it, or doing this alone.
You now have:
- Clear workouts with structure and purpose
- Education that explains the why, not just the what
- Accountability to keep you consistent
- Resources to support fat loss, strength, and energy
- A system designed for real life, real schedules, and real people
You are mentally prepared because you are supported.
What We Expect From You
Not perfection.
Not motivation every day.
Not intensity all the time.
What we expect is:
- Honesty
- Effort
- Consistency over time
- Willingness to learn
- Commitment to showing up — even when it’s uncomfortable
Progress happens when you keep going.
Your Commitment
For the next 90 days, you are choosing to:
- Show up for yourself
- Build habits instead of chasing quick fixes
- Learn how your body actually responds
- Strengthen not just your muscles, but your confidence
This is the beginning — not just of a program, but of a new standard you are setting for yourself.
Welcome to 90 Days to Shred.
You belong here.
Let’s build your foundation.
WEEK 1 COACHING MESSAGE
- Week 1 isn’t about proving anything.
- It’s about learning how this program feels.
- Move well now so you can move hard later.