Build Strength. Build Control. Build Momentum.

The Foundations Fitness Sprint is a 4-week, structured strength and conditioning program designed to help you improve form, build total-body strength, increase confidence in the gym or at home, and create the habits that support long-term fitness success.

It is the perfect next step after Week 0 or the Beginner Sprint — and the required foundation before entering Athletic Conditioning or Advanced Sprints.

Your purchase includes 30 days of NIA, your AI fitness coach who personalizes your training daily, adjusts your exercises, and supports your progress.

💪 What You Can Expect

• Stronger glutes, legs, back, and core

• Improved mobility, stability, and balance

• Noticeable strength increase week-to-week

• Better control of tempo, form, and movement patterns

• Higher endurance and conditioning capacity

• Fat loss and recomposition benefits with consistency

• Confidence using gym equipment or home alternatives

• Readiness for more advanced athletic training

This Sprint builds the foundation for becoming the strongest version of yourself.

🗓️ What’s Inside the 4-Week Training Block

🏋️ Strength Days (2x/week)

You’ll train full-body movement patterns using progressive overload, controlled tempo, and beginner-friendly compound lifts.

• Squats, hinges, pushes, pulls

• Machines + dumbbell variations

• Home-only alternatives included

• NIA-guided intensity scaling and cues

🔥 Technique + Light Conditioning (1x/week)

• Low-impact conditioning

• Hip + knee strengthening

• Movement pattern skill work

• Intro to steady-state cardio

🧘 Mobility + Core Day (1x/week)

• Hip, hamstring, and T-spine mobility

• Core stabilization + anti-rotation

• Recovery-focused movement

🚶 Optional Conditioning Day

• Incline treadmill walking

• Row, bike, stairmaster, or outdoor cardio

• NIA modifies based on fatigue + goals

🤖 Your 30 Days of NIA — AI Coaching That Adapts to You

NIA will:

• Read your intake form + goals

• Guide your warm-ups and cool-downs

• Adjust your workouts when needed

• Track your RPE and weekly performance

• Scale intensity up or down safely

• Offer equipment-free substitutions

• Add targeted accessory training

• Provide weekly check-ins + accountability

• Move you into Maintenance Mode after completion

• Help you decide when to repurchase this Sprint or move forward

NIA ensures every workout meets you exactly where you are — and takes you further.

📥 What You Receive

• 4-Week Foundations Fitness Sprint (PDF Guide)

• Training Tracker (Google Sheets)

• 30 Days Full Access to NIA

• Warm-up & Cool-down guidance

• Weekly check-ins + adjustments

• Access to the ALTUVA Fit Community

• Instant digital delivery via email

🏋️ Who This Sprint Is For

Perfect for individuals who:

• Want to get stronger safely

• Need structure and accountability

• Are new to strength training or returning after time off

• Prefer home workouts OR commercial gym workouts

• Want to tone, build muscle, or improve conditioning

• Are preparing for more advanced training

Foundations is your runway into athleticism.

💬 Safety + Requirements

• Basic mobility for squats, hinges, and presses

• Cleared by a medical provider for exercise

• Works for home or gym setups

⭐ Next Steps After Foundations

You may choose to progress into:

• Athletic Conditioning Sprint (Sprint 3)

• Advanced Sprint (Sprint 4)

• Or repeat Foundations with increased loads for continued progress

NIA will guide you toward the right choice based on your performance and goals.

⚠️ Disclaimer

This program is not a substitute for medical advice. Consult a licensed provider before starting any exercise regimen.