Foundations C

Full-body gym session: step-up, press, pulldown, hip thrust and core.

Duration

35–50 min

Level

Beginner

Equipment

Full gym

Exercises

5

Targets: Legs, Glutes, Chest, Back, Core

Exercises

Low Step-Up
2 sets · 8-10/side · 90s rest

Use a low stable step; control your descent.

Swap: Supported Split Squat

Machine Chest Press
2 sets · 8-12 · 90s rest

Keep shoulders supported.

Swap: Dumbbell Floor Press

Lat Pulldown
2 sets · 10-12 · 90s rest

Pull elbows down without swinging.

Swap: Seated Cable Row

Hip Thrust
2 sets · 10-12 · 90s rest

Finish with glutes; avoid arching.

Swap: Glute Bridge

Pallof Press
2 sets · 8-10/side · 45s rest

Keep hips and ribs square.

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.