Bodyweight Foundations A (Easy, 1 Set)

One-set technique practice; leave at least 5 good reps in reserve.

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
1 set · 8-12 · 60s rest

Use a stable chair; stand without dropping back down.

Swap: Supported Squat

Counter Push-Up
1 set · 6-12 · 60s rest

Keep body straight; use a fixed, sturdy counter.

Swap: Wall Push-Up

Glute Bridge
1 set · 10-15 · 60s rest

Drive through feet and squeeze glutes.

Swap: Standing Hip Hinge

Prone W Raise
1 set · 8-12 · 45s rest

Lift arms gently; avoid shrugging or arching.

Swap: Standing Scapular Squeeze

Bird Dog
1 set · 6-8/side · 45s rest

Reach opposite arm and leg without rotating.

Swap: Dead Bug

Easy technique practice: leave at least 5 good reps in reserve. Keep band sessions as the main strength days. 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.