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Full Body Foundation — Back to Basics

Welcome back! This workout will reawaken your whole body using classic movements that rebuild your strength, coordination, and confidence from the ground up. Expect to feel challenged but energized — your athletic foundation is still in there!

Created by

kreha

Workout Breakdown

Warm-Up

Jumping Jack

1 set × 60s

Arm Circle

1 set × 30s

Hip Circle

1 set × 30s

Leg Swing

1 set × 10 reps

Inchworm

1 set × 5 reps

Squat Progression

Progressive exercise

Main Workout

Pushup Progression

Progressive exercise

Squat Progression

Progressive exercise

Pullup Progression

Progressive exercise

Reverse Lunge

3 sets × 10 reps, 10 reps, 10 reps

3 circuits

Glute Bridge

1 set × 15 reps

Dead Bug

1 set × 8 reps

Plank

3 sets × 30s, 30s, 30s

Cool Down

Child's Pose

1 set × 45s

Hip Flexor Stretch

1 set × 40s

Seated Hamstring Stretch

1 set × 40s

Chest Stretch

1 set × 30s

Cat-Cow Stretch

1 set × 40s