Program·12 workouts

Foundations

New to training? Start here. Four weeks of bodyweight sessions that teach the five movement patterns — squat, push, pull, hinge, brace — and build a base engine. No barbell, no percentages, every s...

by @fiz16 followersPublished Jun 2026
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Workouts
Workouts
01 ROUNDS + REPS
Foundations · W1D1 First Steps
Your first session. An easy 8-minute AMRAP of squat, push and pull — move slo...
AMRAP
bodyweightbeginnerfoundations
beginner
02 ROUNDS + REPS
Foundations · W1D2 Hold the Line
Learning to brace. An 8-minute AMRAP of glute bridges, a short plank hold and...
AMRAP
bodyweightbeginnerfoundations
beginner
03 DISTANCE
Foundations · W1D3 Easy Engine
Build your base. Cover as much ground as you can in 10 minutes — run, jog, or...
AMRAP
bodyweightbeginnerfoundations
beginner
04 TIME
Foundations · W2D1 Three Rounds
Your first for-time piece. Three rounds of squats, push-ups and lunges — move...
For Time
bodyweightbeginnerfoundations
beginner
05 ROUNDS + REPS
Foundations · W2D2 Hinge & Pull
Posterior chain day. A 10-minute AMRAP of glute bridges, ring rows and sit-up...
AMRAP
bodyweightbeginnerfoundations
beginner
06 TIME
Foundations · W2D3 Run & Rest
Interval engine. Five rounds of a 200m run with a walk to recover between eac...
For Time
bodyweightbeginnerfoundations
beginner
+ 6 more workouts in Fiz
Program: Foundations by Fiz. New to training? Start here. Four weeks of bodyweight sessions that teach the five movement patterns — squat, push, pull, hinge, brace — and build a base engine. No barbell, no percentages, every session scaled to you and scored so you can watch yourself improve. Three days a week. Re-test in Week 4 and feel the difference. 12 workouts, 0 likes, 0 saves.