Workout 01 · Build confidence
Beginner Full-Body Foundations
Learn the basic patterns of squatting, bracing, pushing and controlled locomotion without turning the session into a test.
How to run it
Complete 2–3 rounds. Rest 45–75 seconds between exercises as needed.
Warm-up
- Easy march in place — 60 seconds
- Shoulder circles — 8 each direction
- Sit-to-stand from a chair — 8 reps
- Slow alternating knee raise — 6 per side
Main workout
Open each exercise for coaching notes and the demonstration video where available.
01Walk Walk Bodyweight Squat
6–8 reps
Move at a pace that lets every squat look the same. Use a chair target if depth is uncertain.
Remove the walking steps and perform a standard chair squat.
02Incline Push-Up
6–10 reps
Use a wall, countertop or sturdy bench. Keep the body long and lower under control.
Choose a higher surface to reduce difficulty.
03Lower Body Only Deadbug
5–8 per side
Keep the ribs quiet and move only as far as you can without losing your trunk position.
Tap one heel at a time instead of extending the leg.
04Supported Split-Stance Hold
20–30 sec per side
Use a wall or chair for balance. Keep pressure through the whole front foot.
Shorten your stance or reduce the bend in both knees.
05Forearm Side Plank from Knees
15–25 sec per side
Press the floor away and keep shoulder, hip and knee aligned.
Hold for 8–12 seconds and repeat twice per side.
Finish
Walk at an easy pace for 3–5 minutes and finish feeling like you could have done a little more.