Full Body Basics

Day 1 kicks off with beginner-friendly bodyweight compound movements covering all major patterns: push, pull, squat, hinge, and core. Longer rest periods and moderate reps help build confidence and foundational strength safely.

Created by

mar19-2

Workout Breakdown

Warm-up

Jumping Jacks

1 set × 45s

Leg Swing (Front & Side)

1 set × 10 reps

Arm Circle

1 set × 10 reps

Cat-Cow

1 set × 8 reps

Inchworm

1 set × 5 reps

Main Workout

3 circuits

Pushup Progression

Progressive exercise

3 circuits

Row Progression

Progressive exercise

3 circuits

Simple Squat Progression

Progressive exercise

3 circuits

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

Shoulder Stretch (Cross-Body)

1 set × 30s