WEEK 01: FOUNDATION TRAINING (Beginner Routine)

WEEK 01: FOUNDATION TRAINING (Beginner Routine)

KIYO KORNER

Train the Body. Sharpen the Mind.

WEEK 01: FOUNDATION TRAINING (Beginner Routine)

Objective: Build a strong base. Establish consistency. Learn how to move with control and purpose.

Before You Start: You don’t need perfection or heavy weights—just consistency.

Weekly Structure

Training Days: 4 | Rest Days: 3 | Focus: Full Body + Movement Control

Day 1 – Upper Body (Push + Pull)

  1. Warm-up: Arm circles, light push-ups, jumping jacks

  2. Push-ups – 3 sets (8–12 reps)

  3. Dumbbell rows – 3 sets (10 each side)

  4. Shoulder press – 3 sets (8–10 reps)

  5.  Plank – 3 rounds (20–30 sec)

Day 2 – Lower Body

  1. Warm-up: Bodyweight squats, lunges

  2.  Squats – 3 sets (10–15 reps)

  3. Lunges – 3 sets (8 each leg)

  4. Glute bridges – 3 sets (12 reps)

  5. Calf raises – 3 sets (15 reps)

Day 3 – Active Recovery

  1. Light walk (20–30 min)

  2. Stretching

  3. Breathing focus

Day 4 – Full Body

  1. Squats – 3 sets (10 reps)

  2. Push-ups – 3 sets (8–12 reps)

  3. Rows – 3 sets (10 reps)

  4. Plank – 3 rounds

Day 5 – Conditioning

  1. Jog/walk intervals (15–20 min)

  2. Sit-ups – 3 sets (10–15 reps)

  3.  Leg raises – 3 sets (8–10 reps)

Day 6 & 7 – Rest / Reset

  1. Rest or light stretching

  2. Hydrate

  3. Prepare for next week

Beginner Nutrition Basics

Drink more water. Eat whole foods. Reduce processed foods.

Mindset Focus

Discipline starts when motivation fades.