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Start Here · Low Impact

Home Foundation: Progress

Stable home-friendly patterns that need only a chair, a band, and comfortable floor space.

LevelNew
Rounds3
Work40s
Rest30s

FULL CIRCUIT

Exercise order

  1. 01
    Chair Sit-to-StandQuads, glutes, trunk · Squat
    GUIDE
  2. 02
    Incline Push-UpChest, shoulders, triceps · Horizontal push
    GUIDE
  3. 03
    Standing Band RowUpper back, lats, biceps · Horizontal pull
    GUIDE
  4. 04
    Glute BridgeGlutes and hamstrings · Hip hinge
    GUIDE
  5. 05
    Bird DogTrunk, hips, shoulders · Trunk anti-extension
    GUIDE