Foundation Full Body

Full-body strength base

1. 01

   Bodyweight squat

   Sets

   3

   Reps

   10–12

   Rest

   45s

   Sit back, chest tall, knees tracking toes.

2. 02

   Incline push-up

   Sets

   3

   Reps

   8–10

   Rest

   45s

   Hands on a bench or counter, ribs down.

3. 03

   Glute bridge

   Sets

   3

   Reps

   12–15

   Rest

   40s

   Squeeze at the top for one full second.

4. 04

   Bird dog

   Sets

   2

   Reps

   8 per side

   Rest

   30s

   Move slowly, keep hips level.

5. 05

   Dead bug

   Sets

   2

   Reps

   10 per side

   Rest

   30s

   Low back stays gently pressed down.