The Concrete Foundation Workout

This week’s workout is all about laying a firm foundation for you whole body to rest on.

Your body is only as strong as its foundation, meaning your lower body. It’s critical to have a sturdy support for any structure, and that includes you! Ignoring it just makes you look weak. That’s why people who regularly leg day just aren’t that impressive, no matter how jacked they are up top.

I want you to be the Empire State of fitness, the Taipei 101 of muscle, the Burj Khalifa of strength.

This workout will get you there using five high-intensity, lower-body focused exercises.

So watch my friends Dmitry from Russia and Eli from Holland doing the workout and getting a strong foundation. Then, go ahead and grab your copy of the workout sheet below and get a strong foundation yourself.

INSTRUCTIONS

Do each exercise for 30 seconds then immediately move to the next exercise — that’s right, NO REST. Once you finish one round, rest for 1 minute. Do 5 rounds total.

EXERCISES

Listed below are the exercises you will be doing. Click the link for a video tutorial on how to perform each one, as well as a link to some of our unique programs where you can find each exercise (and a lot more!).

• Bodyweight Squats
  The Bodyweight Cardio 500 Challenge (including 100 bodyweight squats)
• Front lunges
  The 3 Month Bodyweight Butt Workout Plan (including front lunges during the first month)
• Mountain climbers
  100 Hardest Body Weight Exercises Of All Time (mountain climbers are #100)
• Bulgarian split squats
  20 Bodyweight Circuits For Rapid Fat Loss (with Bulgarian squats for circuit #3)
• Turkish get ups
  The beastmode 30 day workout plan

ADVANCED MODIFICATIONS

• Instead of regular bodyweight squats, do pistol squats
• Crank your lunges up a notch with crazy lunges
• Add a hop to your Bulgarian split squats
• Go to failure with each exercise before moving to the next

BEGINNER MODIFICATIONS

• If the mountain climbers are too punishing, you can skip them
• Do the exercises for 20 seconds instead of 30