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Full Body Basics

A beginner-friendly full body session covering all major movement patterns. Volume is kept at 0.7x for Week 1 to help you focus on form and build consistent habits. Longer rest periods give you time to recover between sets and nail your technique.

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Workout Breakdown

Warm-Up

1

Jumping Jacks

1 set × 40s

1

Arm Circle

1 set × 10 reps

1

Squat (Dynamic Mobility)

1 set × 8 reps

1

Hip Circle

1 set × 8 reps

1

High Knees

1 set × 30s

Main Workout

Pushup Progression

Progressive exercise

Row Progression

Progressive exercise

Simple Squat Progression

Progressive exercise

Simple Hinge Progression

Progressive exercise

Anti-Extension Progression

Progressive exercise

Cool Down

1

Child's Pose

1 set × 30s

1

Hamstring Stretch (Supine)

1 set × 30s

1

Kneeling Hip Flexor Stretch

1 set × 30s

1

Shoulder Stretch (Cross-Body)

1 set × 20s

1

Cat-Cow

1 set × 8 reps