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Full Body Basics

Full Body Basics

A beginner-friendly full body session using bodyweight compound movements across all major patterns—push, pull, squat, hinge, and core. Low reps with longer rest periods help build foundational strength and motor patterns safely on Day 1.

M

Created by

mar19-2

Workout Breakdown

Warm-up

1

Jumping Jacks

1 set × 30s

2

Leg Swing (Front & Side)

1 set × 30s

3

Arm Circle

1 set × 30s

4

Inchworm

1 set × 5 reps

5

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

1

Child's Pose

1 set × 30s

2

Hamstring Stretch (Supine)

1 set × 30s

3

Kneeling Hip Flexor Stretch

1 set × 30s

4

Spinal Twist

1 set × 30s

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