Full-body strength · Beginner

Full-body strength – Beginner

Chair squats, bridges, incline push-ups and rows. Learn the patterns with support.

Warm-up

1. Dynamic warm-up flow — 5 min
2. Ankle rocks — 10 reps each side
3. Shoulder circles & arm swings — 10 reps

Strength

1. Chair box squat — 2 × 8 reps · 1:15 rest
2. Glute bridge — 2 × 10 reps · 55 s rest
3. Incline push-up — 2 × 8 reps · 1:15 rest
4. Seated band row — 2 × 10 reps · 1:15 rest
5. Supported reverse lunge — 6 reps each side · 1:15 rest
6. Bird dog — 5 reps each side · 40 s rest
7. Front plank (knee or full) — 2 × 25 s · 55 s rest
8. Calf raises — 2 × 12 reps · 55 s rest

Cool-down

1. Calf stretch — 30 s each side
2. Hip-flexor stretch — 30 s each side
3. Slow breathing reset — 2 min

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