All workouts

Foundation Full Body

Build strength with fundamental movements

30 min 4 exercises

The workout

  1. 1

    Bodyweight Squats

    3 × 12

    Stand with feet shoulder-width apart, lower hips back and down keeping chest up

  2. 2

    Push-ups

    3 × 10

    Start in plank position, lower chest to floor, push back up

  3. 3

    Plank Hold

    30s

    Hold plank position with core engaged, body in straight line

  4. 4

    Glute Bridges

    3 × 15

    Lie on back, feet flat, lift hips up squeezing glutes

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Exercise guidance is educational only. Adjust to your fitness level and any injuries, and consult a qualified professional before starting a new program.

More workouts to try

30 minBeginner Full Body A: Goblet Squats & DeadliftsBeginner full-body free weights workout with goblet squats, deadlifts, floor press, farmer carry, and overhead march.30 minBeginner Full Body B: Step-Ups & PulloversBeginner full-body workout featuring step-ups, pullovers, hammer curls, goblet lunges, and standing press.30 minBeginner Full Body C: Glute Bridges & Upright RowsBeginner full-body workout with glute bridges, upright rows, split squats, front raises, and suitcase carry.30 minBeginner Full Body D: Chest Press Hip Bridge & Goblet Reverse LungeBeginner full-body workout with chest press hip bridge, goblet reverse lunge, side bends, shrugs, and calf raises.30 minBeginner Pull A: Bent-Over Rows & Bicep CurlsFull body pulling focus with rows, curls, and rear delt work.30 minBeginner Full Body E: Split Squats & KickbacksBeginner full-body workout with split squats, kickbacks, front rack march, reverse fly, and wall sit hold.

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