Bodyweight Foundations B (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

6

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

Exercises

Supported Split Squat
1 set · 6-10/side · 75s rest

Hold a sturdy support and use a comfortable depth.

Swap: Sit-to-Stand

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

Lower chest toward the counter; keep ribs controlled.

Swap: Wall Push-Up

Standing Hip Hinge
1 set · 10-12 · 45s rest

Push hips back with soft knees.

Swap: Glute Bridge

Prone Reverse Snow Angel
1 set · 8-10 · 45s rest

Move arms slowly within a comfortable range.

Swap: Prone W Raise

Supported Calf Raise
1 set · 12-15 · 45s rest

Use support for balance and rise smoothly.

Swap: Seated Calf Raise

Dead Bug
1 set · 6-8/side · 45s rest

Keep breathing as limbs move.

Swap: Heel Slide

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.