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Foundation Bodyweight Basics

You'll wake up every muscle from head to toe with simple, feel-good moves that build real strength from the ground up. Perfect for day one — or any day you want to move well and feel great.

Workout Breakdown

Warm-Up

1

Arm Circle

1 set × 10 reps

2

Hip Circle

1 set × 10 reps

3

Squat (Dynamic Mobility)

1 set × 8 reps

Main Workout

Superset

3 circuits

Pushup Progression

Progressive exercise

Simple Squat Progression

Progressive exercise

Simple Hinge Progression

Progressive exercise

Superset

3 circuits

Row Progression

Progressive exercise

Anti-Extension Progression

Progressive exercise

Cool-Down

1

Child's Pose

1 set × 30s

2

Cat-Cow

1 set × 8 reps

Foundation Bodyweight Basics - Bodyweight Fitness | Bodyweight Fitness