Bodyweight Foundations A

Chair, counter and floor movements, no equipment needed.

Duration

20–30 min

Level

Beginner

Equipment

Sturdy chair, counter and mat

Exercises

5

Targets: Legs, Chest, Glutes, Upper Back, Core

Exercises

Sit-to-Stand
2 sets · 8-12 · 60s rest

Use a stable chair; stand without dropping back down.

Swap: Supported Squat

Counter Push-Up
2 sets · 6-12 · 60s rest

Keep body straight; use a fixed, sturdy counter.

Swap: Wall Push-Up

Glute Bridge
2 sets · 10-15 · 60s rest

Drive through feet and squeeze glutes.

Swap: Standing Hip Hinge

Prone W Raise
2 sets · 8-12 · 45s rest

Lift arms gently; avoid shrugging or arching.

Swap: Standing Scapular Squeeze

Bird Dog
2 sets · 6-8/side · 45s rest

Reach opposite arm and leg without rotating.

Swap: Dead Bug

General fitness template, not injury rehabilitation. Stop for sharp pain, dizziness or chest symptoms. General fitness template, not injury rehabilitation. Stop for sharp pain, dizziness or chest symptoms.