Strength & Muscle · Full body
Foundation Full Body
A steady total-body session with clear, equipment-friendly swaps.
GoalBalanced strength and movement quality
LevelNew or returning
Duration35–45 min
Exercises5
BEFORE YOU START
Equipment and structure
Bodyweight · Band or dumbbells · Chair or bench
Beginner FriendlyBalancedMovement Quality
FULL PRESCRIPTION
Exercise by exercise
Coaching cues
- Set your feet under your knees.
- Lean slightly forward and press through the whole foot.
- Touch the chair softly instead of dropping onto it.
Alternatives
Coaching cues
- Use a stable surface that makes the reps smooth.
- Keep your body in one long line.
- Lower your chest between your hands and press the surface away.
Alternatives
Coaching cues
- Anchor the band securely before starting.
- Pull your elbows toward your back pockets.
- Return slowly without letting your shoulders roll forward.
Alternatives
Coaching cues
- Keep your ribs stacked over your pelvis.
- Press through the whole foot.
- Squeeze your glutes without arching your low back.
Alternatives
Coaching cues
- Exhale and keep your low back gently supported.
- Move only as far as you can hold that position.
- Return slowly before changing sides.
Alternatives
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