My 7-day Total Fitness Foundation

Program

Welcome to my 7-day foundation program! My name is Nick Swettenham and thank you
for signing up to receive this free gift from me to you. Before we get started, I would like
to give you a quick introduction as to who I am and what to expect.

In a nutshell, I am an experienced personal trainer who coaches clients of all ages and
levels on a daily basis. I have dedicated a huge portion of my life to the fitness industry
and I can honestly say, I love training and building relationships with my clients.

Everything in this free program comes from not only my years of experience in training
clients, but also my own training experience. I used to train differently in my 20s and
early 30s but today, after incorporating these 7 foundations of total fitness, I’ve never felt
in better overall shape! These foundations are…

1. Strength
2. Flexibility
3. Mobility
4. Stability
5. Agility
6. Endurance
7. Nutrition

With these 7 foundations, training doesn’t have to be the same old routines and become
boring and dull after a few weeks. By using these 7 foundations you have a diverse range
of exercises that will keep you challenged, motivated and open a whole new way of
training that will fit and healthy for years to come!

Now let’s get started…

 The Program

Through a lot of trial and error I have found what I feel is one of the safest and most time
efficient ways to fit all these foundations into my weekly routine. This does require some
dedication on your part as you simply can’t fit all these into a couple of gym sessions a
week; however, it doesn’t mean that every session in this program has to be a long 60- 90
minutes of hard slog in the gym.

In this program, Mondays, Wednesdays and Fridays will be your main full body training
sessions. Tuesdays and Thursdays are shorter sessions focusing on areas we often neglect
or leave out entirely. They will focus on stability or agility along with corrective exercises
and an optional cardio blast in the form of a simple fast walk or jog. These days, I
personally like to walk fast keeping my heart rate at around 125-135 BPM. This is a great
way to burn calories without leaving you feeling exhausted when you wake up the next
day for your next main training session. I do it with my partner in the evenings so we use
it as an opportunity to catch up on our days.

On your main training days you will be adding in some additional mobility exercises to
compliment some of your bigger compound exercises (i.e. creating supersets). Usually,
supersets involve you performing two resistance exercises back-to-back, with a rest after
you have completed both exercises. In our case, we’re being creative by substituting
mobility drills for one of the exercises. This means you can do these smaller mobility
exercises while you’re recovering from your bigger lifts. For example: supersetting Goblet
Squats (resistance exercise) with Cat Cow (mobility drill).

You will notice your rest time will only be 30 seconds after doing both of these two
exercises, but as the mobility drills are less demanding than the resistance exercise, this
is plenty of time to get you ready for the next set of lifts. Exercising in this way allows us
to use our time in the gym much more efficiently!
On each full body session, you will notice that in addition to the supersets, there are some
separate resistance exercises. I have given no more than 4 sets for each exercise; however,
you can add on a 5th set if you have time or if you want to increase the challenge as you
progress week to week. This really comes down to how much time and energy you have!

On Tuesdays and Thursdays you will simply be doing 2 circuits comprising 3 exercises
each. You will perform 3 rounds of both circuits, with 30 – 60 seconds optional rest
between rounds. If you don’t feel you need rest then feel free to carry on going!

N.B. If you are not sure about any of the exercises make sure you look them up on Google
and Youtube as use these tools to your advantage. Look for videos or articles with the
most likes and positive comments.

Your Daily Routine

Mon Tues Wed Thurs Fri Sat Sun

Full Body Stability Full Body Agility Full Body Cardio Rest
Resistance Drills & Resistance Drills & Resistance Endurance
Exercise & Corrective Exercise & Corrective Exercise &
Mobility Exercises Mobility Exercises Mobility
Drills Drills Drills

Plus: Plus: Plus: Plus: Plus: Plus: Plus:

5-10 mins 5-10 mins 5-10 mins 5-10 mins 5-10 mins 5-10 mins 5-10 mins
Static Static Static Static Static Static Static
Stretching Stretching Stretching Stretching Stretching Stretching Stretching

Optional Optional
Cardio: Cardio:

Brisk Walk- Brisk Walk-

30 mins or 30 mins or
Steady Jog- Steady Jog-
20 mins 20 mins
 Warm-up: Cardio and Mobility
Exercises
This is a simple and effective warm up that be used for any training session. It should
take no longer than 8- 10 minutes so it won’t eat into your gym time too much. Never
skip the warm up as it’s crucial to avoiding injuries.

First, do a short cardio exercise to raise your heart rate (HR):

Exercise Time HR Zone

Cross trainer 3-5 minutes 50 - 60% MHR

Remember, MHR stands for Maximum Heart Rate – this is the zone you should aim to
stay in for the duration of the exercise.

Follow this with a mobility circuit – do one set of each of these exercises, with no rest
between each.

Mobility exercise Repetitions

Standing shoulder circles 20 each way

Leg swings 20 each leg

Lying alternate rolling crucifix 20 in total

Standing torso rotation alternate 20 in total

World’s greatest stretch alternate legs 10 in total

Archer/Cossack squats alternate 10 in total

Squats with alternate high knees 20 in total

 Monday Main Workout

Exercise Sets Repetitions Rest

Superset 30 seconds between

supersets
Goblet Squat 4 15/10/8/8

Cat cows 4 10/10/10/10

Superset 30 seconds between

supersets
Hip thrusts 4 15/10/8/8

Scapular wall slides 4 10/10/10/10

Superset 30 seconds between

supersets
Dumbbell Press 4 15/10/8/8

Fire hydrants 4 each leg 10/10/10/10

Superset 30 seconds between

supersets
Decline dumbbell Triceps 4 15/8/8/8
extension
Walk outs 4 10/10/10/10

One Arm Lat Pull In 3 each arm 12/10/8 Zero between each
arm, 30 seconds after
each round

Alternate Dumbbell Curl 3 12/10/8 60 - 90 seconds

Cable deltoid press 3 12/10/8 60 - 90 seconds

Seated or standing Calf 3 each leg 20/20/20 30 seconds

Raise, single leg
 Tuesday Main Workout

Exercise Sets Repetitions Rest

Circuit 1 – 3 rounds 30-60 seconds
between rounds
Airplanes 3 each side 10
Clam shells 3 each side 12-15

Bird dogs 3 each side 30-60 seconds

Circuit 2 – 3 rounds 30-60 seconds

between rounds
Rotator cuff external 3 each side 12-15
rotation
Marching glute bridge 3 12 total
w/band (alternate legs)
Dynamic Mountain pose 3 12-15
w/ band

Follow this with a cardio blast:

Exercise Time HR Zone

Brisk Walk 30 minutes 60 - 70% MHR

OR

Steady Jog 20 minutes 60 – 70% MHR

 Wednesday Main Workout

Exercise Sets Reps Rest between

sets or supersets

Superset 30 seconds
between supersets
Assisted Pull ups 4 15/10/8/8

Fire hydrants 4 each leg 10/10/10/10

Superset 30 seconds
between supersets
Cable Deltoid Press 4 15/10/8/8

Dynamic Ankle knee 4 each leg 10/10/10/10

to wall

Superset 30 seconds
between supersets
Seated cable rows – 4 15/10/8/8
narrow grip

Paint the fence 4 10/10/10/10

Superset 30 seconds
between supersets
Dumbbell back 2 each leg (4 15/10/8/8
lunges with high knee total)

Wrist rolls 4 10/10/10/10

Seated leg curls 3 12/10/8/ 60 -90 seconds

Barbell wrist curl 3 12/10/8 60 – 90 seconds

Cable torso rotation 3 each arm 15/15/15 30 seconds

between each
superset

Side plank raises 3 each side 12/12/12 30 seconds

 Thursday Main Workout

Exercise Sets Reps Rest

Circuit 1 – 3 rounds
Box jumps 3 each side 10
Face-pulls 3 12-15
Lateral running side 3 each side 30-60 seconds 30-60 seconds
to side drill between rounds
Circuit 2 – 3 rounds
Rotator cuff 3 each side 12-15
external rotation
Lateral plyometric 3 12 total out and
jumps in
Crab walks 3 10 each way 30-60 seconds
between rounds

Follow this with a cardio blast:

Exercise Time HR Zone

Brisk Walk 30 minutes 60 - 70% MHR

OR

Steady Jog 20 minutes 60 – 70% MHR

 Friday Main Workout
Exercise Sets Reps Rest between
sets or supersets

Superset 30 seconds
between supersets
Hex bar or 4 15/10/8/8
dumbbell squats

Scapular wall 4 10/10/10/10

slides

Superset 30 seconds
between supersets
One arm lat pull in 4 each arm 15/10/8/8

Cat cows 4 10/10/10/10

Superset 30 seconds
between supersets
Decline dumbbell 4 15/10/8/8
press

Thread the needle 4 each side 10/10/10/10/10

Superset 30 seconds
between supersets
Seated cable rows 4 15/10/8/8
– narrow grip

Rolling crucifix - 4 20/20/20/20

alternate

Dumbbell goblet 3 each leg 12/12/12 60 seconds after

side step ups both legs
w/high knee

Hamstring Swiss 3 10/10/10/10 60-90 seconds

ball curls

Superset 30 seconds
between supersets
Reverse (Prone) 3 12/12/12
Snow Angels

X’s and O’s abs 3 12/12/12

 Saturday Cardio Endurance

Exercise Time HR Zone

Brisk Walk 45 – 60 minutes 60 - 70% MHR

OR

Fast Jog 20 – 30 minutes 60 – 80% MHR

5 Minute Core Supercharge

For an additional core blast, add this supercharge circuit into your workout if you have
extra time on any day!

Exercise Sets Time per Rest

Exercise

Straight lying Legs raises – 1 30 seconds 30 seconds

single or double if you can.

Leg scissors 1 30 seconds 30 seconds

Leg flutters 1 30 seconds 30 seconds

Lying toe touches 1 30 seconds 30 seconds

Forearm plank 1 30 seconds 30 seconds

 Static Cooldown Stretches

Perform each stretch for a minimum of 15 seconds. If you have more time, you can hold
them for up to 60 seconds but keep the stretches gentle.

N.B. Always stretch both sides for the same amount of time!

Neck Stretch

Bend your head forward so that your chin touches your upper chest. Bend your head
backward so that you are looking at the ceiling. Bend your head to the left side, trying to
get your ear to touch your shoulder. Repeat this on the right side. Hold for 60 seconds
each.

Upper Back Stretch

Place both hands face down on a fence, ledge or mantel. Bending at the waist, let your
body drop down while keeping your knees slightly bent and arms straight out in front of
you. Hold this gentle stretch for 60 seconds.

Spinal Stretch

Start by kneeling on your hands and knees. Push your hips back, so your pelvis sinks
between your knees and your head rests on the floor. Extend your hands out as far as
you can in front of you. Hold for 60 seconds.

Oblique Stretch

Standing - Lean to the right, keeping your left arm straight over your head, and right
arm on your hip. Hold for 60 seconds.

Arms, Shoulders & Chest Stretch

Grab a towel at both ends while keeping your arms straight. Without bending your arms,
raise the towel over your head and behind your back. Hold the towel behind your back
for 60 seconds.
Pectoral Stretch

Standing – Place your right forearm onto a door frame so that your finger tips are
pointing toward the ceiling. Your upper arm should be at shoulder height with your
elbow bent at 90 degrees. Place your right foot forward and rotate your torso away from
the frame. Hold for 60 seconds and repeat with the left arm.

Forearm & Wrist Stretch

Get down on your hands and knees. Turn your hands outwards until your thumbs are on
the outside and your fingers are pointed towards your knees. Keeping your arms
straight, start to lean backwards until you feel an easy stretch in your forearms. Hold for
60 seconds.

Hip Flexor Stretch

Start by kneeling on a mat, then place your right foot forward so that you have a 90-
degree angle at the hip and knee. The left knee should remain on the floor, aligned
underneath the left hip. Place your hands on the right knee for support (if needed).
Keeping the torso upright, slightly tuck your pelvis under. Slowly lean forward until you
feel a comfortable stretch in front of your left hip. Hold for 60 seconds.
Quad Stretch
Standing - Hold your foot at the lace part of your shoe (not your ankle), bring it behind
your body and tuck your pelvis under so your tailbone is pointing at the wall in front of
you (a posterior tilt). Try and get your heel to touch your glute without letting your knee
swing out to the side. Hold for 60 seconds.

Hamstring Stretch

Standing - With your feet hip width apart, place your right leg forward so your right heel
is just in front of your left toe. Keeping your right leg straight, place your hands on your
left knee and bend the knee. With a straight back, gently lean forward resting your
weight on your bent leg. Hold for 60 seconds.

Glute Stretch

Sit on a chair and cross your right ankle just above your left knee. Place your hands on
the inner side of your right knee, lean forward slightly and apply gentle pressure. Hold
for 60 seconds.

Groin Stretch
Sit on the floor with the soles of your feet together while grabbing them with your hands.
Your heels should be a comfortable distance (for you) from your crotch. Gently pull
yourself forward, keeping your back straight, until you feel an easy stretch in your groin.
Hold for 60 seconds.

Abductor Stretch

Standing - lean forward and grab onto a chair for balance. Cross one foot behind the
other and slide that foot away from your body, keeping your legs straight. Slowly bend
your front leg to lower your body. Hold for 60 seconds.

Calf Stretch I

Position the ball of your foot on the edge of a stair. Your other foot should be completely
on the stair and you may wish to grab a railing or wall for balance. Lower the heel of
your foot below the stair level. Hold for 60 seconds.

Calf Stretch II
Stand facing a wall and place your palms on it in line with your chest. Step your right leg
back so that it is fully extended with your left knee slightly bent. Now lean forward to the
wall, keeping your back foot completely on the floor. You should feel the stretch through
your calf muscle. Hold for 60 seconds.

The World’s Greatest Stretch

This stretch does indeed live up to its moniker, as it stretches almost every major muscle
group in some way. It has been modified over the years and you can find numerous
variations online. Here is a relatively easy version to follow:
1. Standing hip width apart, lunge forward with your right leg and put your left
hand on the ground opposite the right leg. You will now be in a balanced half
kneeling or exaggerated sprint position. Your front (right) knee should be directly
above your ankle and back (left) ankle behind your toe.
2. Keeping your left leg as straight as you can, lower your right forearm to the
ground and hold for 10 seconds.
3. Keeping your hips still and in line with your back (left) leg, extend your right arm
up to 90 degrees towards the ceiling, rotating your torso. Look up and hold for 10
seconds. Try to keep your back foot still as you rotate.
4. Bring your right arm down and rotate underneath your torso to the left. Hold for
10 seconds.

Repeat this action 10 times and switch sides.

 Nutrition

Okay guys, now for the toughest part…food! Oh we love it and damn right we do! I love
pretty much most foods, healthy and unhealthy but in life we have to make a choice. I’m
not saying never eat a pizza or burgers because I do! I could never say don’t eat ice cream
or chocolate but I do! BUT it’s how much and how often I eat these that matter. Treat
yourself and do it weekly as if you don’t you will always be controlled by food and diets.
Life is about balance, control and most importantly enjoyment!

As far as this nutrition plan goes, we all have different tastes in food but if you can follow
this guideline adapted to your tastes, minus the odd cheat meal or unhealthy snack then
you will notice the difference in weeks! If you want to lose weight, try and minimize snacks
and keep them as small and manageable as possible but if you’re looking for bigger gains
then you can go all out. Either way keep your meals to a medium portion and avoid over
eating at one time. When it comes to snacking, this will depend on your body size, training
goals and time between meals. If you are gaining muscle mass then replacing the snacks
with more protein shakes or bars will help. If you are trying to lose weight then stick to
the smaller snacks but again, watch your portions.
Meal Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Breakfast 2 poached 2 Scrambled 2 poached eggs, Greek 2 poached Porridge w/ Pancakes
eggs, 1 brown eggs, 1 brown toast yoghurt w/ eggs, 1 semi w/
toast w/mash smoked w/mash sprinkle of brown skimmed or blueberries,
avocado and salmon, avocado and oats, mix toast alternative raspberries,
cherry asparagus, cherry tomatoes seeds, w/mash milk w/ banana,
tomatoes & & watercress, walnuts, avocado banana, Greek
watercress, tender stem spinach & and cherry blueberries yoghurt
spinach & broccoli w/ rocket blueberries, tomatoes & and mixed and drizzle
rocket lemon strawberries watercress, seeds of honey
& drizzle of spinach &
honey rocket
Optional Small protein Apple & Small protein Apple & Small Cottage 2
Snack shake w/ handful of shake w/ choice handful of protein cheese w/ tablespoons
choice of walnuts or of protein walnuts or shake w/ flaxseeds of hummus
protein almonds powder plus almonds choice of and w/ carrot
This is powder plus frozen berries, protein cinnamon sticks
dependent on frozen berries, spinach, kale powder
time of spinach, kale plus frozen
breakfast, berries,
body size and spinach,
training goals kale
Lunch Homemade Spaghetti Chicken stir fry Pork and Spanish Oven cooked Sunday
chicken, leek & bol w/added w/ lots of mixed bean chicken w/ Salmon w/ roast w/
potato soup carrots, veg & choice of casserole w/ brown rice, anchovies’ roast
made from peppers. noodles from Broccoli, kale and green beans, potatoes,
Sunday roast Half brown the bulk meal spring greens green cherry carrots,
chicken stock pasta & half on Tuesday carrots from beans tomatoes broccoli,
courgetti the bulk and sweet peas,
meal on potato homemade
From the Wednesday wedges gravy
bulk meal on
Monday
Optional Dark chocolate Greek Handful of Healthy beef Low carb, One hard - A piece of
Snack & almonds. No yoghurt w/ olives jerky high fiber boiled egg fruit
more than 30g berries and protein bar w/ 3
each mixed seeds sundried
tomatoes
Dinner Bulk cook. Bulk cook. Bulk cook. Pork Bulk cook. Seabass w/ Lean steak Tuna salad
Spaghetti bol Chicken stir and bean Spanish new w/ sauté w/ 1 boiled
w/added fry w/ lots of casserole w/ chicken w/ potatoes, potatoes, egg, lettuce,
carrots, mixed veg & Broccoli, spring brown rice, Spinach, broccoli, tomato,
peppers. Half choice of greens carrots kale and watercress, sugar snap cucumber,
brown pasta & noodles green beans rocket peas peppers,
half courgetti. salad, fresh apple,
Sprinkle of peppers, mixed
cheese tomatoes & seeds,
(optional) cucumber walnuts.
Olive oil,
lemon and
vinaigrette
dressing
Drinks 2.7 liters of water for women OR 3.7 liters for men

(1/2 a liter before breakfast)

Any other drinks like added squash, tea, coffee or even the odd fizzy drinks are fine - but in moderation!
Thank you for downloading my 7 Day Program - I hope you enjoy
putting it into action!

If you found it useful then you are only at the beginning of your
exciting new health and fitness journey. If you would like more
help and support from other people just like you then I’d like to
invite you to join my Facebook health and fitness community
group.

Hope to see you there!

https://www.facebook.com/groups/nickstotalhealthandfitness