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Strength & Muscle · Full body

Bodyweight Foundations

A quiet, repeatable session for learning the main patterns with a wall, chair, and floor space.

Preview the exercises
GoalApproachable total-body practice without gym equipment
LevelNew or returning
Duration30–40 min
Exercises6

BEFORE YOU START

Equipment and structure

Bodyweight · Wall · Chair or bench

BodyweightBeginner FriendlyHome

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FULL PRESCRIPTION

Exercise by exercise

  1. 01

    High Box Squat

    3 sets · 8–12 · 60s rest

    EXERCISE GUIDE
    Coaching cues & alternatives

    Coaching cues

    • Choose a box height that keeps the motion comfortable.
    • Reach your hips back while keeping the whole foot down.
    • Pause lightly on the box, then stand with control.
  2. 02

    Wall Push-Up

    3 sets · 8–15 · 60s rest

    EXERCISE GUIDE
    Coaching cues & alternatives

    Coaching cues

    • Place hands slightly wider than shoulders.
    • Keep a straight line from head to heel.
    • Bring the chest toward the wall with elbows angled down.
  3. 03

    Seated Band Row

    3 sets · 10–15 · 60s rest

    EXERCISE GUIDE
    Coaching cues & alternatives

    Coaching cues

    • Anchor the band securely in front of you.
    • Sit tall and pull toward the lower ribs.
    • Keep the torso still as the arms return.
  4. 04

    Bodyweight Good Morning

    3 sets · 8–12 · 60s rest

    EXERCISE GUIDE
    Coaching cues & alternatives

    Coaching cues

    • Soften the knees.
    • Send the hips behind you while keeping ribs stacked.
    • Stop when the hamstrings tighten before the back rounds.
  5. 05

    Alternating Heel Tap

    3 sets · 6–10 / side · 45s rest

    EXERCISE GUIDE
    Coaching cues & alternatives

    Coaching cues

    • Lie with knees bent.
    • Brace gently before moving one heel.
    • Tap only as far as the low back stays comfortable and steady.
  6. 06

    March in Place

    3 sets · 60–90 sec · 30s rest

    EXERCISE GUIDE
    Coaching cues & alternatives

    Coaching cues

    • Stand near support if needed.
    • Lift feet only as high as comfortable.
    • Keep an effort that allows full sentences.