Functional fitness and mindset training to equip you to live your best life
Are you ready to go from feeling tired, burned-out and unconfident to strong, energized, focused and capable in just 30days?
We are not promising an easy road. However, if you are sick of feeling exhausted and unaccomplished and will commit 30 minutes, 3 times a week, for the next 4 weeks, you will achieve effective long term results. You will become a capable, equipped, confident athlete with a strong, focused mindset who knows how to accomplish your goals.
➡️We use fitness as a training ground so you are strong for LIFE.⬅️
What is the Foundations Course?
- Short, easy to digest fitness tutorial videos so you can master the skills,
- Drills so you can perfect your functional movements,
- 3-4 full workouts programmed per week so you can put your skills into action.
- Morning audio podcasts to build a growth mindset
- Activities and questions to deep dive into what you value most and narrow your focus so your growth potential is unhindered
- A fitness assessment you can easily test your cardiovascular health, muscular strength, endurance, flexibility and agility every month to track your progress.
- BONUS: Your fitness will be personally evaluated by our coaches through video analysis so you can train safely and effectively.
➡️AO1’s mission is for you to master the skills and develop the strength to live your full potential in and out of the gym⬅️
The Foundations Course is for you if:
- You need to prioritize your health, but want a stress free plan and step by step guide to start
- You are busy and need a time efficient program with minimal equipment that you can do anywhere
- You have dreams and goals, but somehow circumstances and broken promises have prevented you from completing it, but you believe deep down with the right skills and motivation you could achieve them.
What’s Next?
Upon completing the Foundations Course, you will be invited to join our ongoing fitness and mindset community. You’ll have fresh workouts and morning mindsets delivered right to you weekly. This community is accessible, keeps you accountable and motivated to reach your goals.
Are you ready to finally stop the spinning crazy train, dig deep for 30 days to invest skills in yourself that will serve you for a lifetime, and move forward in your true potential?
You are more capable than you think!
Your Instructor
Stefanie and Jasmine are sisters on a mission! Since childhood they have together dreamed, planned and organized numerous projects. It’s in their DNA to create. They are passionate to pull potential out of people so they can live and shine brightly. They truly believe that YOU are more capable than you think!
Stefanie Hitchborn
Stefanie has been active all her life, trying every sport she could get her hands on. After having her first baby, she started teaching bootcamp classes as a means of earning a bit of income on the side. This led to teaching aquafit and then to CrossFit. The passion grew and she became a co-owner of a CrossFit gym. In the gym she found that people’s lives were being changed by effective workouts, amazing community and refined mindsets. Now she wants to share this experience beyond the walls of the gym to anyone, anywhere online.
Jasmine Dolotov
Jasmine has grown up passionate about health and fitness. Since the age of 6, following along with her mom’s aerobic videos she has found great joy in fitness and sharing it with others. Her education is in Exercise Science and is certified as a personal trainer, group fitness and boot camp instructor. Over the past twenty years, she has volunteered in roles such as youth leader, camp counselor, community activity coordinator and been a mentor to several young women. She sees the struggle many live with and desires to come alongside, encourage, speak value, and equip others to recognize their potential and live their destiny.
Course Curriculum
AO1 Foundations Course
Introduction
Foundations Course Introduction
Cheat Sheets to download
Athlete Waiver
WEEK 1 – Module 1
Foundation Mindset 1.1
Fitness Tutorials 1.1 (2:57)
Foundations Workout 1.1 (8:53)
WEEK 1 – Module 2
Foundation Mindset 1.2
WEEK 1 – Module 3
Foundation Mindset 1.3
Goblet Squat Tutorial (0:29)
Front Squat Tutorial (0:32)
One Arm Overhead Squat Tutorial (0:30)
Foundations Workout 1.3
WEEK 1 – Module 4
Foundations Mindset 1.4
WEEK 1 – Module 5
Friday Mindset 1.5
Demo clips of Cardio Movements (1:39)
Double Unders Tutorial (0:47)
Burpees Tutorial (1:13)
Foundations Workout 1.5 (2:33)
End of Week 1 Notes
WEEK 2 – Module 1
Foundation Mindset 2.1
Shoulder Press Tutorial (0:29)
Push Press Tutorial (0:31)
Push-ups Tutorial (1:01)
Foundations Workout 2.1 (4:58)
WEEK 2 – Module 2
Foundation Mindset 2.2
WEEK 2 – Module 3
Foundation Mindset 2.3
Good Mornings Tutorial (0:50)
Romanian Deadlifts Tutorial (0:35)
Demo Clips of Core Movements (2:34)
Foundations Workout 2.3 (3:09)
WEEK 2 – Module 4
Foundation Mindset 2.4
WEEK 2 – Module 5
Foundation Mindset 2.5
Deadlift Tutorial (0:51)
Sumo Deadlift High Pull Tutorial (0:21)
Dumbbell or Kettlebell Swing Tutorial (0:38)
Foundations Workout 2.5 (3:03)
End of Week 2 Notes
WEEK 3 – Module 1
Foundation Mindset 3.1
Olympic Lifting Intro
Hang Power Clean Tutorial (0:20)
Hang Power Snatch Tutorial (0:16)
Foundations Workout 3.1 (5:47)
WEEK 3 – Module 2
Foundation Mindset 3.2
WEEK 3 – Module 3
Foundation Mindset 3.3
Power Clean Tutorial (0:16)
Power Snatch Tutorial (0:36)
Foundations Workout 3.3 (2:11)
WEEK 3 – Module 4
Foundation Mindset 3.4
WEEK 3 – Module 5
Foundation Mindset 3.5
Hang Squat Clean Tutorial (0:25)
Hang Squat Snatch Tutorial (0:35)
Foundations Workout 3.5 (4:32)
End of Week 3 Notes
WEEK 4 – Module 1
Foundation Mindset 4.1
Squat Clean Tutorial (0:25)
Squat Snatch Tutorial (0:28)
Foundations Workout 4.1 (2:05)
WEEK 4 – Module 2
Foundation Mindset 4.2
WEEK 4 – Module 3
Foundation Mindset 4.3
Pullup Variations (2:23)
Foundations Workout 4.3 (2:39)
WEEK 4 – Module 4
Foundation Mindset 4.4
WEEK 4 – Module 5
Foundation Mindset 4.5
Toes to Bar Variations (2:08)
Thruster Tutorial (1:03)
Foundations Workout 4.5 (2:34)
What Happens Next?
Fitness Assessment
Fitness Assessment
Fitness Tutorials Video Vault
01 – Hollow Body (0:33)
02 – Squat (0:28)
02a – Box Squat (0:29)
02b – Wall Squat (0:29)
02c – Platform Squat (0:29)
02d – Banded Squat (0:29)
03 – Goblet Squat (0:29)
07 – Burpee (1:13)
05 – One Arm OH Squat (0:30)
06 – Double Under (0:47)
04 – Front Squat (0:32)
09 – Push Press (0:31)
08 – Shoulder Press (0:29)
10 – Push-up (1:01)
11 – Good Mornings (0:50)
12 – Romanian Deadlifts (0:35)
13 – Deadlifts (0:51)
14 – Sumo Deadlift High Pull (0:21)
15 – DB-KB Swing (0:38)
16 – Hang Power Clean (DB) (0:20)
17 – Hang Power Clean (KB) (0:17)
18 – Hang Power Snatch (DB) (0:16)
19 – Hang Power Snatch (KB) (0:17)
20 – Power Clean (DB) (0:16)
21 – Power Snatch (DB) (0:36)
22 – Power Snatch (KB) (0:37)
23 – Hang Squat Clean (DB) (0:25)
24 – Hang Squat Clean (KB) (0:31)
25 – Hang Squat Snatch (DB) (0:35)
26 – Hang Squat Snatch (KB) (0:25)
27 – Squat Clean (DB) (0:25)
28 – Squat Snatch (DB) (0:28)
29 – Squat Snatch (KB) (0:32)
30 – Strict Pull Up (0:17)
30a – Lat Pulldown (0:21)
30b – Jumping Pull Up (0:12)
30c – Ring Row (0:14)
30d – Banded Pull Up (0:26)
30e – Kipping tutorial (0:23)
31 – Kipping Toes to Bar (0:23)
30f – Kipping Pull-ups (0:30)
31a – Laying Leg Raises (0:40)
31b – Hanging Knee Raises (0:17)
31c – Hanging Leg Raises (0:16)
31d – Strict Toes to bar (0:16)
31e – Kipping Knees to Chest (0:16)
32 – Thrusters (0:21)
33a – Lsit DB press (HSPU) (0:14)
33b – HSPU variation on box (0:29)
33c – HSPU kipping (0:31)
34 – Reverse Burpees (0:19)
35c – Pistols variation on a box (0:20)
Demo 1 – Skipping (0:19)
Demo 2 – Jumping Jacks (0:19)
Demo 3 – Mountain Climbers (0:19)
Demo 4 – High Knees (0:19)
Demo 5 – Walking Lunges (0:23)
Demo 7 – Bird Dog (0:20)
Demo 6 – Plank (0:20)
Demo 8 – Deadbug (0:26)
Demo 9 – Glute Bridge (0:21)
Demo 10 – V Sit Twist (0:21)
Demo 11 – Penguin Taps (0:20)
Demo 12 – Ab Mat Situps (0:26)
Demo 13 – Box Jump (0:17)
35 – Pistols (0:22)
35a – Pistols variation lunges (0:16)
35b – Pistols variation box step up (0:16)
33 – HSPU strict (0:15)
Kettlebell Variations
Kettlebell Tutorials
Hang Power Clean (Kettlebell) (0:17)
Hang Power Snatch (Kettlebell) (0:17)
Power Snatch (Kettlebell) (0:37)
Hang Squat Clean (Kettlebell) (0:31)
Hang Squat Snatch (Kettlebell) (0:25)
Squat Snatch (Kettlebell) (0:32)
Bonus Fitness Articles
Scaling is not Failing
Why Functional Fitness
Constantly Varied Fitness
Pyramids of Progress
How to score a workout
Access download Jas & Stef | AO1 Fitness & Mindset Training – AO1 Foundations Course at coursesblock.com right now!
Delivery Method
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– Downloads are available once your payment is confirmed, we’ll also send you a download notification email separate from any transaction notification emails you receive from coursesblock.com
– Since it is a digital copy, our suggestion is to download and save it to your hard drive. In case the link is broken for any reason, please contact us and we will resend the new download link.
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