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Foundation1

Foundation1 — establish a baseline for your strength, endurance, and movement [ID: workout01]

Exercises

First time: Do 1 set, 12 reps of each exercise, at a lighter weight

Six exercises are: 3 core exercises, 1 upper body, and 2 your choice.

  1. Abs machine (abs), abs_mach.htm
  2. Leg press machine (glutes), leg_press_mach.htm
  3. Back extension machine (lower back), back_ext_mach.htm
  4. Chest press machine (upper body), chest_press_mach.htm
  5. Your choice!
  6. Your choice!

Start with a weight that is mildly challenging after 12 reps. It's easy to add on weight later.

Experiment! There are lots of machines out there to try. Popular member choices include: 1) Triceps machine, 2) Lat pulldown cable, 3) Leg extension machine, 4) Hip abductor machine, 5) Pull-up assist machine.

2nd time: Try 2 sets, 12 reps each exercise...with just 15-30 seconds between each set.

Details

NASM call this first stage "stabilization". The NASM algorithm calls for (relatively) low weights with high reps. The goal here is to achieve a baseline of strength, endurance, and movement so that you can progress on to more intense, complex exercises and modalities (like free weights or kettlebells).

For every exercise: Good posture with strong core muscles (abs, glutes).

Workout with focus and intensity:

  • Complete your reps at a slow, controlled pace to get the most out of your workout
  • But maintain a fast pace in between sets, resting just 15-30 seconds; hustle bunnies between machines too

You can change the order of these exercises.

Hey, we're not robots. If your energy is down, then do fewer sets or lower weights. Feeling great? Then progress by increasing your weight, adding a set, or working out at a faster pace (less time between sets).

Keep your positivity.

Progressions:

  • More sets - Ultimately, you want to reach 4-6 sets. It's okay to break this into two circuits. Fun example: 2 sets, cardio, then 2 more sets.
  • More weight - Slowly increase the weight on each exercise. You should be able to do 12 reps on your increased weight.
  • More reps - Increase to 15 reps, or even 20 if you want.
  • Faster pace - Decrease the time between sets to 15 seconds.
  • New stuff - The next step will be either dumbbells or body weight exercises on a yoga mat. These progressions, importantly, increase your range of motion.
Little help

The NASM Stabilization approach is described here, nasm.htm#stabilization

Detailed algorithm instructions are here, nasm.htm#algorithm

What is your "core"? Answer: hints.htm#core


Source: NASM blog, blog.nasm.org/nasm-optimum-performance-training