Build the Base + Build the Burn: Home Program Bundle

Level · Beginner to Intermediate

For adults starting out, with a clear path from first walks to dumbbell circuits.

Both of Coach Stephen Register's home programs, in the order they were written to be done: 10 weeks of Build the Base, an easy week, then 4 weeks of Build the Burn.

1. Build the Base (10 weeks)

Daily walking plus short home strength sessions with a chair, a counter, a resistance band and a grocery bag. Nothing is done on the ground, and there is no jumping. For adults beginning exercise or returning to it, at any age.

2. Build the Burn (4 weeks)

Dumbbell strength plus conditioning circuits, 3 workouts a week (about 55 to 90 minutes for A and B, 40 to 75 minutes for C, warm-up and cool-down included). For strength and all-round fitness, beginner to intermediate. Every jump has a low-impact option.

Where to start

Start with Base if a 30-minute walk is difficult right now. If you can already do 5 push-ups, 10 chair squats and a 30-minute walk, you can start with Burn and keep Base for later.

What you need

Base: a stable chair, a counter, a wall, a light resistance band with a door anchor, and a grocery bag or water jug.

Burn: two pairs of dumbbells, a stable chair, a wall, a counter, a mat and a timer.

Included

- Build the Base: 33-page PDF in US Letter and A4, with a pre-filled 10-week Excel tracker

- Build the Burn: 30-page PDF in US Letter and A4, with a pre-filled 4-week Excel tracker

- Rest intervals on every workout in both programs

- A starting test and a retest in both

About the coach

Stephen Register began coaching college track and field in 2012. Through Register Fitness, he has written individual programs for clients at every level since 2008. His credentials are NSCA Certified Strength and Conditioning Specialist, USATF Level 2 in Sprints/Hurdles/Relays and USATF Level 2 in Sports Science. He is a U.S. Army veteran.

Health & safety

This program is general fitness education, not medical advice. Talk with your doctor before you start, especially if you have a health condition, an injury or have been inactive. Exercise carries a risk of injury. You take part by choice and at your own risk, and you are responsible for your loads, equipment and training space. Stop and get medical help if you feel chest pain, dizziness or sharp pain. Results are not guaranteed. All sales are final, with no refunds. Under 18: only with a parent's or guardian's permission and adult supervision. By buying or using this program, you agree to the full Health & Safety Disclaimer and Terms of Sale: https://payhip.com/CoachStephenRegister/terms-of-sale

Instant download. Nothing ships. The purchase covers personal use within your household, so someone at home may follow the plan with you. Trainers and gyms may neither use it with clients nor resell it. Contact me if a file is damaged or you receive the wrong one, and I'll replace it. To reach me about a file, email register.stephen.paul@gmail.com. I reply within 2 business days.

-Stephen