Foundations C (Short, Extra Leg Set)

Short full-body session with three sets of step-ups.

Duration

30–40 min

Level

Intermediate

Equipment

Full gym

Exercises

4

Targets: Legs, Chest, Back, Glutes

Exercises

Low Step-Up
3 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

These workouts support muscle retention and fitness. Fat loss requires a sustained energy deficit; no exercise targets fat loss from one body area. 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.