Full Body Basics

Day 1 kicks off with beginner-friendly bodyweight compound movements covering all major patterns: push, pull, squat, hinge, and core. Low rep ranges and longer rest periods help build foundational strength safely. Progressions are used for the main compound lifts so you can find your appropriate starting level.

Created by

mar19-2

Workout Breakdown

Warm-up

Jumping Jacks

1 set × 45s

Leg Swing (Front & Side)

1 set × 30s

Arm Circle

1 set × 30s

Cat-Cow

1 set × 8 reps

Inchworm

1 set × 5 reps

Main Workout

3 circuits

Pushup Progression

Progressive exercise

3 circuits

Simple Squat Progression

Progressive exercise

3 circuits

Row Progression

Progressive exercise

3 circuits

Simple Hinge Progression

Progressive exercise

3 circuits

Anti-Extension Progression

Progressive exercise

Cool Down

Child's Pose

1 set × 30s

Hamstring Stretch (Supine)

1 set × 30s

Kneeling Hip Flexor Stretch

1 set × 30s

Shoulder Stretch (Cross-Body)

1 set × 30s