Darrell Michnowicz's "The Complex Foundations" Online Video Workouts on Cody

The Complex Foundations

Part of the The Complex Bundle
$39.99
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What you get

  • Lifetime Access
  • Satisfaction Guarantee
  • iPhone & Android Access

About the coach

Darrell is a Los Angeles-based movement coach with a specialty in calisthenics and body weight training. After constantly battling injuries from bodybuilding and soccer, he looked to calisthenics and body weight fitness as a low impact alternative...

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More About This Plan

Diff beginner 30Beginner and Intermediate
Stopwatch 301 hr 54 min
Playbtn 305 videos

This plan is the first stage of The Complex series. You will build the foundations of your strength, body awareness and control. You don't have to lift weights to get strong – you just need your body, a solid plan and hard work. That's what I'm giving you.

The five workouts I constructed include many of the movements I used when I ventured into calisthenics. You will strengthen your smaller joints and muscles like your wrists, shoulders, and triceps, as well as working your larger muscles like your legs, arms, glutes, and hips. Each workout has approximately 12 minutes of strength work which is then followed by skill work. The skill work will put your strength and cardiovascular conditioning to the test by challenging you to replicate movement patterns with proper form when you aren’t completely fresh.

Calisthenics is functional movement – you can apply what you learn with me to movements in your everyday life and your favorite sport.

Workouts

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    10:47
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    This is a preview of Darrell's "Workout 1" video.
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    2:09

    How To Approach This Plan

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    Hey guys! I’m excited to help you explore your movement potential! Here’s some important information for the next month:
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    20:39

    Day 1: Foundations Complex 1

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    Hey guys, welcome to Day 1! Today's upper body workout will focus primarily on the plank and hollow body position.
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    21:26

    Day 2: Foundations Complex 2

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    Today's workout consists primarily of lying exercises. They will teach you how to control and strengthen the core as well as lower body and hips.
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    0:22

    Day 3: Rest Day

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    Today is a rest day!
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    24:48

    Day 4: Foundations Complex 3

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    This lower body workout is a quad and calf killer, but you've got it!
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    21:20

    Day 5: Foundations Complex 4

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    Great job so far this week! Today's workout will help build the upper body more than any other.
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    0:22

    Day 6: Rest Day

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    Today is a rest day!
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    23:50

    Day 7: Foundations Complex 5

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    Nice! End of week 1! This workout will challenge your lower body strength, flexibility and coordination.
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    20:39

    Day 8: Foundations Complex 1

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    Welcome to week 2! Hope you enjoyed your rest days.
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    0:22

    Day 9: Rest Day

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    Today is a rest day!
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    21:26

    Day 10: Foundations Complex 2

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    Alright guys, you know what today is… core work! What’s great about these exercises is that they incorporate legs and hips to activate the entire midline.
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    24:48

    Day 11: Foundations Complex 3

    Diff beginner 20Beginner and Intermediate
    Remember quality of movement is key. Don’t rush through just to finish. Be aware of what you’re doing and how your body feels.
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    Day 12: Rest Day

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    Today is a rest day!
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    21:20

    Day 13: Foundations Complex 4

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    I know you’ve been missing push-ups, so we’re back at it today!
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    23:50

    Day 14: Foundations Complex 5

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    Do you feel your hamstrings like crazy in the glute bridges? I always do!
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    0:22

    Day 15: Rest Day

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    Today is a rest day!
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    20:39

    Day 16: Foundations Complex 1

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    Awesome, we’re at the halfway point!
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    21:26

    Day 17: Foundations Complex 2

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    How has your control improved since our first time with this complex? What about your hamstring flexibility?
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    0:22

    Day 18: Rest Day

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    Today is a rest day!
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    24:48

    Day 19: Foundations Complex 3

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    Hey guys, great work this week! You are doing an awesome job!
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    21:20

    Day 20: Foundations Complex 4

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    Try your best to use a full range of motion for each rep. Think before you move!
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    Day 21: Rest Day

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    Today is a rest day!
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    23:50

    Day 22: Foundations Complex 5

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    How has your balance improved since beginning this series? And in this workout complex in particular??
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    20:39

    Day 23: Foundations Complex 1

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    Keep up the great work! We’re in the final week!
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    0:22

    Day 24: Rest Day

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    Today is a rest day!
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    21:26

    Day 25: Foundations Complex 2

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    Our last time going through these movements! As you know by now, they’re not just about the core, they’re also about stability and balance. Keep up the great work!
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    Day 26: Foundations Complex 3

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    Remember not to jeopardize your form. We aren’t racing against the clock, we’re working for strength and stamina!
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    Day 27: Rest Day

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    Today is a rest day!
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    21:20

    Day 28: Foundations Complex 4

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    Just two workouts left! Keep it up!
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    23:50

    Day 29: Foundations Complex 5

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    Congratulations for making it through the Foundations! I'm so proud of all your hard work.

See what people are saying about Darrell Michnowicz’s's plans

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Manuel R

"This plan is a must-have! I was looking for a program that focused on core stability, and The Complex is the perfect one. I really love the composition of these challenging workouts; they’re a perfect mixture of static holds, movement patterns and active rests. I’ve learned a lot of new movements, exercises and a whole new art of training. In one month I’ve improved my balance, core stability and the coordination of different muscle groups across my entire body"

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Meltem Y

"I can clearly see the results of Darrell's program on my body; when I look at the mirror, new abdominal muscles say "hi!". These movement patterns will definitely improve my capacity to develop handstands, hollow back inversions, lolasana, jump throughs, and all everything else I’m working so hard to improve! "

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Paul R

"This program is awesome! The way Darrell explains the exercises really teaches you how to engage the correct muscles for each movement! In three weeks I've already seen and felt massive gains in strength that are not only helping me get closer to my next goal of the planche, but improved my calisthenics all round! I encourage anyone with very little time on their hands who wants to get fitter and stronger than ever before to give this a go!"

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Linh L

"I LOVE this program, and that says a lot since in the military I never liked calisthenics. I never thought I would do it voluntarily after leaving the forces with several injuries. Darrell definitely designed this to be fairly low-impact, which is perfect for the injury-prone like myself. They're short and easy to squeeze into any busy schedule. It works all parts of your body and helps to develop both static and dynamic strength, which have been super beneficial to my yoga practice."

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Frequently Asked Questions

How does this plan work?
A plan is a set of video-based classes. It’s 100% online, so you can watch the videos on Macs, PCs, iPhones, iPads, Android, and TVs: any device with an internet connection! Even more, use our mobile apps to download videos for offline access.
How many times will I be charged?
Just one time for any paid plan or bundle. We won't charge you monthly. It's a one-time, upfront fee, and that's it.
How long do I have access?
You have lifetime access to the plan. In other words, it never expires. Months, even years from now you can re-use the plan without paying again.
How does the refund policy work?
If you're unhappy for any reason, email us within 30 days of purchasing on the web, and we will give you a full refund. No strings attached.
Can I download workouts for offline access?
You can download entire plans or individual videos to your phone or tablet using our iOS and Android apps. Once you complete your download no internet connection is needed! Learn how to download for offline access here.
If I have questions while using the plan, can I get help?
Yes! We're happy to help with any questions you have on our plans. Just shoot an email to [email protected] and someone from our team will be in touch shortly!

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$39.99
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