My Current Foundation Building Plan

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Yesterday evening I went to a place where I have never worked out before! It's near some water and very calm. I just finished 225 1 pump burpees and 75 squats. In my video where I talked about resetting myself, I also meant to reset my workouts. I really want to build a proper foundation! It is so important ladies and gentlemen. 


My current plan

This is my second week of my new training plan. I started with:

• Day 1: 3.46 KM run + 50 pull-ups
• Day 2: 200 1 pumps + 50 squats
• Day 3: 4 KM run + 50 chin-ups
• Day 4: 200 1 pumps + 50 squats
• Day 5: 4 KM run + 50 pull-ups
• Day 6: 200 1 pumps + 50 squats
• Day 7: Rest/active recovery


Increasing it weekly

This week I kind of want to do the same amount of running, but I'm adding 25 1 pumps, 25 squats and 5 pull-ups/chin-ups.


Like this I want to increase my workouts every week and build that solid foundation with only body weight training. Via this blog I will keep you up-to-date and track my progress. In between I might add some ab exercises, as I do not target them specifically. That might be the only change yet necessary to have a complete workout routine.


1 pump burpees

If you don't know what is a one pump burpee, then I would definitely recommend you to check out my YouTube channel. Also, if you want to know why you should do burpees, then check out this blog post and YouTube video.


Implementation of other exercises 

When I believe I have build that foundation, I'll start implementing other exercises. Let me know what you think in the comment section about this way of calisthenic foundation building!

Location: Roosendaal, Nederland

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