Mastering the Basics: The "Foundation" Circuit Workout

In the world of fitness, it’s easy to get distracted by flashy new trends or overly complicated machines. But if you look at the most successful transformations, they all share one thing in common: mastery of the fundamentals.

This week, I’m introducing the "Foundation" Circuit. Whether you are deep in the trenches of our 8-Week Challenge or just getting back into a groove, this workout is designed to build functional strength, improve stability, and reinforce the mind-muscle connection.

Why "The Foundation"?

This circuit hits every major muscle group using compound movements. Compound movements—exercises that use more than one joint at a time—are the most efficient way to build lean muscle and burn calories. By performing these in a circuit (back-to-back), we keep the heart rate elevated for a cardiovascular boost while we lift.

The Workout Parameters

• Target: Full Body

• Intensity: Moderate to High

• Format: 4 Rounds

• Rest: 60 seconds between rounds (minimal rest between individual exercises)

1. Goblet Squats

12–15 Reps Hold a single dumbbell or kettlebell against your chest, keeping your elbows tucked.

• The Focus: Keep your chest up and your weight distributed through your mid-foot and heels.

• Pro Tip: Think about "spreading the floor" with your feet to engage your glutes at the bottom of the movement.

2. Push-Ups

Max Reps (To Failure) A true test of upper body pushing strength and core stability.

• The Focus: Maintain a full range of motion. Your chest should nearly touch the floor, and your arms should fully lock out at the top.

• Modification: If your form starts to break, drop to your knees to finish the set while keeping a straight line from your head to your knees.

3. Reverse Lunges

10 Reps Per Leg Lunges are incredible for identifying muscle imbalances between your left and right sides.

• The Focus: Step back far enough that both knees form roughly a 90-degree angle at the bottom.

• Pro Tip: To target the glutes more, add a slight forward lean with your torso.

4. Dumbbell Rows

12 Reps Per Arm Strong backs lead to better posture and a more powerful physique.

• The Focus: Avoid using momentum. Pull the weight toward your hip (rather than your chest) to fully engage the latissimus dorsi.

• Mind-Muscle Connection: Squeeze your shoulder blade toward the center of your back at the top of every rep.

5. Plank Hold

45–60 Seconds We finish each round by stabilizing everything we just worked.

• The Focus: Create a "hollow body" position. Squeeze your glutes and quads while pushing the floor away through your forearms.

• The Fix: If your lower back starts to arch, reset! Quality over quantity is the rule of the Foundation Circuit.

Making the Most of This Workout

To see progress, you must embrace Progressive Overload. If this circuit feels "easy" by the third round, try one of the following next time:

• Increase the weight of your dumbbells.

• Slow down the "eccentric" (lowering) phase of each movement to 3 seconds.

• Reduce your rest time between rounds to 45 seconds.

Ready to get started? Grab your gear, put on your favorite playlist, and let's lay the foundation for a stronger you.

About Elizabeth DeHart

Elizabeth DeHart is a dedicated fitness professional and coach committed to helping individuals build sustainable health habits and functional strength. With a focus on science-backed training methods and balanced nutrition, she empowers her community to reach their goals through intentional movement and practical lifestyle shifts. Elizabeth believes that fitness is about more than just aesthetics—it's about building a foundation of confidence, energy, and longevity.