Foundations of Strength

Foundations of Strength is the debut program from the certified personal trainers on team GGR. At GGR, our goal is to make exercise more accessible to all, so this functional training-style program is one you can do at home with limited equipment—just some dumbbells or kettlebells, a barbell and plates, and some resistance bands.

The program consists of three 45-minute workouts per week: one upper-body focus, one lower-body focus, and one full-body, with power movements and mobility exercises mixed in. You’ll see lots of pull movement patterns—something the average person should be doing a lot of—and accessory work for smaller muscles as well. With less than 30 seconds of rest between sets and 1 minute of rest between supersets, you’ll knock these workouts out in about 45 minutes. So, if you have limited time and need a program that will make you an all-around better athlete, look no further.