Gym Foundations B

Box squat, pulldown, incline press, leg curl, calf raise and Pallof press.

Duration

35–45 min

Level

Beginner

Equipment

Full gym

Exercises

6

Targets: Quads, Back, Chest, Hamstrings, Calves, Core

Exercises

Goblet Squat to Box
2 sets · 8-12 · 90s rest

Touch the box lightly; stand through your whole foot.

Swap: Leg Press

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

Pull to upper chest; avoid leaning far backward.

Swap: Seated Cable Row

Incline Dumbbell Press
2 sets · 8-12 · 90s rest

Keep forearms vertical and shoulders supported.

Swap: Machine Chest Press

Seated Leg Curl
2 sets · 10-15 · 75s rest

Curl smoothly without lifting hips off the seat.

Swap: Lying Leg Curl

Standing Calf Raise
2 sets · 12-15 · 75s rest

Use a comfortable stretch and pause at the top.

Swap: Seated Calf Raise

Pallof Press
2 sets · 8-10/side · 75s rest

Press straight out while resisting torso rotation.

Swap: Dead Bug

Start with 3-4 reps in reserve and use stable support as needed. General fitness template, not injury rehabilitation. Stop for sharp pain, dizziness or chest symptoms.