This is the Foundations level of RiderCise. If you have completed the Posture Correction Workouts or have a ‘normal’ posture type then do the Foundation level workouts.

It is really important to perform each of the exercises correctly, with control and body awareness so that you engage the correct muscles needed to perform each movement pattern.

Full instructions for the exercises of each routine are in weeks 1&2. In futher weeks, the instructions are reduced to allow the workouts to flow easier.

It is important that these workouts are completed before moving on to Intermediate. As Intermediate uses equipment completing Foundation first will ensure you get maximum benefit of the Intermediate Series and reduce the risk of injury by preparing your body correctly.

Start with Weeks 1 & 2 and perform all 3 routines (ideally with a day off in-between) for 2 Weeks

Then move to the next 3 routines for weeks 3&4 then 5&6.

Foundation Introduction

Week 1 & 2

Week 3 & 4

Week 5 & 6