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Bodyweight Fitness
Full Body Basics

Full Body Basics

A beginner-friendly full body session using bodyweight progressions across all major movement patterns. Low reps and longer rest periods help build foundational strength safely on day 1.

M

Created by

mar19-2

Workout Breakdown

Warm-up

1

Jumping Jacks

1 set × 20 reps

2

Leg Swing (Front & Side)

1 set × 10 reps

3

Arm Circle

1 set × 10 reps

4

Cat-Cow

1 set × 8 reps

5

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

Hinge Progression

Progressive exercise

1

Plank

3 sets × 10s, 10s, 10s

Cool Down

1

Child's Pose

1 set × 30s

2

Hamstring Stretch (Supine)

1 set × 30s

3

Kneeling Hip Flexor Stretch

1 set × 30s

4

Shoulder Stretch (Cross-Body)

1 set × 30s