Strength · 20 min

Foundations A

Your first full-body strength session, no equipment needed.

• 20 minutes
• New to it
• Chair, Mat

Customise copies this workout to the Bench, where every move and number is yours to change.

You do two easy rounds of six basic moves: a squat, an incline push-up, a bridge, a back raise, a bird dog and a plank. Two sets of each is enough to get stronger in the first months. Alternate it with Foundations B, two or three days a week with a rest day between.

Kit

Chair, Mat

Music

The tempo follows each block.

Tempo shape

Z2 Warm · 90 to 115 bpmZ4 Work · 125 to 140 bpmZ1 Recover · 60 to 90 bpm

Blocks

1. Warm up

   Z2 Warm
   • March in Place60 s
   • Arm Circles30 s
   • Hip Hinge Drill8 reps
   • Cat-Cow30 s

2. Full body2 rounds

   Z4 Work
   • Bodyweight Squat8 to 12 reps · Sit back to a chair if you need a target
   • Incline Push Up8 to 12 reps · Hands on a sturdy chair or counter
   • Glute Bridge10 to 12 reps
   • Prone Y T Raise8 to 10 reps
   • Bird Dog8 to 10 reps · Slow, alternate sides
   • Forearm Plank20 s

3. Cool down

   Z1 Recover
   • Standing Hamstring Stretch30 s each side
   • Wall Chest Opener30 s each side
   • Figure Four Stretch30 s each side
   • Child's Pose45 s

General exercise guidance, not medical advice. If you have a heart condition, chest pain, dizziness or a joint problem, are pregnant, or a doctor has limited your activity, check with them first. Stop if anything feels wrong.