Strength · 20 min

Foundations B

The partner to Foundations A: lunges, hinges and core, no equipment.

• 20 minutes
• New to it
• Mat

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

You do two easy rounds of six moves that balance Foundations A: a split squat, a wall push-up, a good morning, a superman, a dead bug and a side plank from the knees. Keep every rep slow and controlled and stop two or three reps before you could not do another. Alternate A and B through the week.

Kit

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
   • Leg Swing15 s each side
   • Bodyweight Squat8 reps · Easy and shallow to start
   • Arm Circles30 s

2. Full body2 rounds

   Z4 Work
   • Split Squat6 to 10 reps each side · Hold a wall for balance if you like
   • Wall Push Up10 to 15 reps
   • Bodyweight Good Morning10 to 12 reps · Hands on your chest, flat back
   • Superman8 to 10 reps
   • Dead Bug8 to 10 reps
   • Side Plank from Knees15 s each side

3. Cool down

   Z1 Recover
   • Standing Quad Stretch25 s each side
   • Half-Kneeling Hip Flexor Stretch25 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.