Bodyweight Foundations B

Split squat, push, hinge and back work with no equipment.

Duration

20–30 min

Level

Beginner

Equipment

Sturdy chair, counter and mat

Exercises

6

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

Exercises

Supported Split Squat
2 sets · 6-10/side · 75s rest

Hold a sturdy support and use a comfortable depth.

Swap: Sit-to-Stand

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

Lower chest toward the counter; keep ribs controlled.

Swap: Wall Push-Up

Standing Hip Hinge
2 sets · 10-12 · 45s rest

Push hips back with soft knees.

Swap: Glute Bridge

Prone Reverse Snow Angel
2 sets · 8-10 · 45s rest

Move arms slowly within a comfortable range.

Swap: Prone W Raise

Supported Calf Raise
2 sets · 12-15 · 45s rest

Use support for balance and rise smoothly.

Swap: Seated Calf Raise

Dead Bug
2 sets · 6-8/side · 45s rest

Keep breathing as limbs move.

Swap: Heel Slide

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.