Full Body Basics

A beginner-friendly full body session using bodyweight progressions. We cover all major movement patterns—push, pull, squat, hinge, and core—with compound movements at low reps to start building foundational strength. Longer rest periods ensure quality reps and proper recovery between sets.

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