Full Body Basics

A beginner-friendly full body session using bodyweight compound movements. We hit all major patterns—push, pull, squat, hinge, and core—with low reps and longer rest to build foundational strength and movement quality.

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

Inchworm

1 set × 5 reps

Cat-Cow

1 set × 8 reps

Main Workout

3 circuits

Pushup Progression

Progressive exercise

3 circuits

Row Progression

Progressive exercise

3 circuits

Simple Squat 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

Toe Touch Stretch

1 set × 30s