Section 03 — Exercise & Movement | Program 1 of 6
The Foundation Movement Program
Designed for members who are new to structured exercise, returning after a long break, or in the early weeks of GLP therapy when energy and appetite are adjusting. This program builds the movement habit safely, protects joints, and establishes the base from which all other programs grow. No experience required.
Foundation Home — Weekly Schedule
| Day | Session | Duration | Focus |
|---|---|---|---|
| Monday | Foundation Strength A | 25–30 min | Lower body & core activation |
| Tuesday | Walking — Steady Pace | 20–30 min | Active recovery, cardiovascular base |
| Wednesday | Foundation Strength B | 25–30 min | Upper body & posture |
| Thursday | Rest or Gentle Stretching (10 min) | Optional | Recovery — do not skip rest |
| Friday | Foundation Strength A | 25–30 min | Repeat lower body — add 1 rep each set |
| Saturday | Walking — Longer Walk | 30–40 min | Steady state, enjoy the outdoors |
| Sunday | Full Rest Day | — | Muscle repair happens during rest |
⚡ GLP Workout Timing Note
- Wait at least 1.5–2 hours after eating before any workout to minimize GLP-related nausea during exercise.
- If morning nausea is present, shift workouts to late afternoon when GLP side effects are typically lowest.
- A light protein snack (half a protein shake or a hard-boiled egg) 30–45 minutes before training stabilizes blood sugar and reduces dizziness.
- On injection days (if weekly), some members feel fatigue or mild nausea 12–24 hours after dosing. Schedule rest or light walking on those days.
Foundation Strength A — Lower Body & Core (Home)
Complete 2–3 rounds of the following circuit. Rest 60–90 seconds between exercises. Rest 2 minutes between rounds. Focus on form over speed — every rep controlled.
Bodyweight Squats
3 sets × 10–15 reps
Feet shoulder-width, lower until thighs near parallel. Drive through heels. Keep chest tall.
Glute Bridges
3 sets × 12–15 reps
Lie on back, knees bent. Drive hips up, squeeze glutes at top. Hold 2 seconds. Lower slowly.
Reverse Lunges
2 sets × 8 each leg
Step backward, lower rear knee toward floor. Keep front knee over ankle. Return to standing. Alternate legs.
Dead Bug
3 sets × 8 each side
Lie on back, arms up, knees bent 90°. Lower opposite arm and leg while keeping low back pressed to floor. Core stability foundation.
Calf Raises (on step or flat)
3 sets × 15 reps
Rise onto toes, lower slowly. Hold something for balance if needed. Excellent for lower leg circulation.
Plank Hold
3 sets × 20–40 sec
Elbows under shoulders, body straight line. Don't let hips sag or rise. Build to 60 seconds over 6 weeks.
Foundation Strength B — Upper Body & Posture (Home)
Complete 2–3 rounds. Rest 60–90 seconds between exercises. Focus on controlled motion — especially on the way down (eccentric phase), which builds strength fastest.
Wall Push-Ups or Incline Push-Ups
3 sets × 8–12 reps
Begin with wall or countertop push-ups if floor push-ups are not yet accessible. Chest toward wall, lower with control, press away powerfully.
Superman Hold
3 sets × 10 reps, 3-sec hold
Lie face down, lift arms and legs simultaneously. Hold 3 seconds. Works posterior chain — back, glutes, hamstrings.
Chair Dips
3 sets × 8–10 reps
Hands on edge of sturdy chair, legs extended. Lower until elbows reach 90°. Press up. Triceps and shoulder focus.
Band or Towel Row (seated)
3 sets × 12 reps
Sit on floor, loop towel around feet. Pull handles toward hips, squeeze shoulder blades together. Excellent posture exercise.
Shoulder Taps (from plank)
3 sets × 10 each side
In plank position, tap opposite shoulder with each hand. Keep hips level — resist rotation. Core and shoulder stability.
Standing Side Leg Raises
3 sets × 12 each side
Stand tall, lift leg directly to side. Hold top position 1 second. Hip abductor and glute med activation — critical for knee and hip health.
🏠 Home Equipment Worth Getting (Optional Upgrades)
- Resistance bands (set of 3): $15–25 — dramatically expand exercise variety and add progressive resistance. Most important home fitness purchase.
- A pair of light dumbbells (5–15 lb): Opens upper body training significantly. Available at most department and sporting goods stores.
- Yoga mat: Cushioning for floor exercises — makes home workouts far more comfortable and sustainable long term.
GLP Exercise Guidelines — All Members
✅ Exercise Best Practices on GLP Therapy
- Resistance training must come first — it is the primary tool for preserving muscle on GLP medications. Cardio alone during GLP therapy accelerates muscle loss.
- Start with 2–3 days per week and progress slowly. Consistency over 6 weeks matters more than intensity in any single session.
- Listen to your body — fatigue on GLP medications can come on quickly due to reduced caloric intake. Never push through dizziness.
- Every 10-minute walk counts — on hard days, a short walk is infinitely better than complete rest. Movement signals preservation to your body.
- Progress deliberately — add 1 rep, 1 set, or 5 seconds to holds each week. Small weekly increases compound dramatically over 6 weeks.
- Warm up for 5 minutes before every session — marching in place, arm circles, hip rotations. Cold muscles are injury-prone muscles.
⚠️ GLP-Specific Exercise Cautions
- Never train fasted on GLP medications — the combination of reduced food intake + fasting + exercise creates a significant hypoglycemia and dizziness risk.
- If you feel dizzy or light-headed during exercise, stop immediately, sit down, and sip an electrolyte drink. Do not push through.
- High-intensity cardio (HIIT, long runs) in the first 4–6 weeks is not recommended — your body is adapting to reduced caloric intake and GLP effects simultaneously.
- Heat significantly amplifies dehydration risk on GLP medications. Move outdoor workouts to early morning or evening in warm climates (especially important in Savannah, GA summers).
- Do not exercise within 2 hours of your GLP injection — some members experience a temporary energy dip immediately after dosing.
- If you experience muscle cramps during exercise, this is almost always an electrolyte issue — not a fitness problem. Add magnesium and potassium.
Foundation Gym — Weekly Schedule
| Day | Session | Duration | Focus |
|---|---|---|---|
| Monday | Machine Lower Body Circuit | 30–35 min | Leg press, leg curl, cable kickback — guided by machines |
| Tuesday | Treadmill Walk or Elliptical | 20–25 min | Steady pace 3.0–3.5 mph, light incline — no running yet |
| Wednesday | Machine Upper Body Circuit | 30–35 min | Chest press, seated row, lat pulldown — machines only |
| Thursday | Rest or stretching / foam rolling | Optional 15 min | Active recovery only |
| Friday | Full Body Machine Circuit | 30–35 min | Combination of Monday + Wednesday exercises |
| Saturday | Cardio — Treadmill or Bike | 25–30 min | Steady state only — conversational pace |
| Sunday | Full Rest | — | Rest is part of the program, not failure |
🏋️ Planet Fitness Beginner Notes
- Planet Fitness offers a free 30-minute Express Circuit (alternating strength machines and step areas) — ideal for this program's structure in weeks 1–2.
- Use the machine-only area for all strength work in weeks 1–4. Machines guide your range of motion and dramatically reduce injury risk for beginners.
- Ask a staff trainer for a free machine orientation — PF offers this free of charge to all members and it ensures correct setup for your height and limb length.
- Bring your water bottle and electrolyte packet — drink before, during, and after. GLP medications reduce your thirst even in a warm gym environment.
Foundation Lower Body — Gym Machines (Monday)
2–3 sets of each exercise. Rest 60–90 seconds between sets. Start with a weight you can complete all reps with good form — this is not about heavy weight yet.
Leg Press Machine
3 sets × 12–15 reps
Feet shoulder-width on platform. Lower until knees reach 90°. Drive through heels. Do not lock knees at top.
Seated Leg Curl Machine
3 sets × 12 reps
Hamstring isolation. Lower slowly (3 counts) — the negative is where strength is built. Avoid jerking the weight.
Leg Extension Machine
3 sets × 12 reps
Quadricep isolation. Full extension, lower with control. Keep back firmly against pad.
Hip Abductor Machine
3 sets × 15 reps
Press knees outward against pads. Critical for hip stability, knee health, and glute activation. Often underrated.
Standing Calf Raise Machine
3 sets × 15 reps
Rise fully onto toes, lower slowly below platform level for full range. Pause at top 1 second.
Ab Crunch Machine
3 sets × 15 reps
Core finisher. Controlled movement — exhale on contraction, do not use momentum or neck.
Foundation Upper Body — Gym Machines (Wednesday)
Chest Press Machine
3 sets × 12 reps
Adjust seat so handles align with mid-chest. Press forward, control return. Chest, shoulders, triceps.
Seated Cable Row
3 sets × 12 reps
Pull handle to lower chest/upper abdomen. Squeeze shoulder blades together at peak contraction. Back and biceps.
Lat Pulldown Machine
3 sets × 12 reps
Pull bar to upper chest, lean back slightly. Do not pull behind neck. Wide grip for lat width, narrow for thickness.
Shoulder Press Machine
3 sets × 10–12 reps
Press straight up from shoulder height. Do not arch back. Core engaged. Deltoid focus.
Bicep Curl Machine or Cable
3 sets × 12 reps
Full range of motion — all the way down, all the way up. No swinging. Controlled tempo throughout.
Tricep Pushdown (cable)
3 sets × 12–15 reps
Elbows at sides, push rope or bar down to full extension. Squeeze at bottom. Do not flare elbows.
GLP Exercise Guidelines — Gym Members
✅ Gym Strategy on GLP Therapy
- Machines first for 4–6 weeks before transitioning to free weights — they guide range of motion and are far safer when energy and coordination may be affected by GLP medications.
- Track your weights each session. Even small increases (5 lb on a machine) every 1–2 weeks means you are building real strength and protecting muscle.
- Use the gym's free training sessions if available (Planet Fitness offers them) — proper machine setup dramatically improves effectiveness and safety.
- Arrive at the gym pre-hydrated. Do not rely on the water fountain alone — bring a full 24–32 oz bottle with an electrolyte packet already mixed in.
- The locker room is your friend — if you feel unwell at any point, sit down in a cool area and sip your electrolyte drink before driving home.
⚠️ Signs to Slow Down or Stop
- Dizziness or lightheadedness — sit immediately, sip electrolytes. Most common cause is dehydration or low blood sugar from GLP-reduced food intake.
- Unusual heart racing — reduce intensity immediately. GLP medications can affect cardiovascular response to exercise during early adaptation.
- Nausea during training — slow down, breathe, sip cold water. If persistent, end the session. Never push through active nausea.
- Muscle cramps — electrolyte deficiency signal. Add magnesium glycinate and potassium to your daily routine (see Supplementation Guide).
- A shortened workout is always better than a missed workout — 15 minutes of good training is worth more than zero on a hard day.