Bodyweight Full Body Foundation — Session 14

35-minute beginner strength workout for full body foundation, designed for home training. Includes a 4-6 minute warm-up and time for transitions and rest. Adjus

Duration

35 min

Difficulty

beginner

Equipment

bodyweight

Muscle groups

chest, core, glutes, quads, triceps

Exercises

1. 1. Step-up

   2 sets · 8-12 reps

   Use a stable low step and press through the leading foot. Rest 45-90 seconds between sets; use a load that allows controlled technique.

2. 2. Split squat

   2 sets · 8-12 reps

   Lower vertically and keep your front foot firmly planted. Rest 45-90 seconds between sets; use a load that allows controlled technique.

3. 3. Incline push-up

   2 sets · 8-12 reps

   Keep your body aligned and lower to a stable elevated surface. Rest 45-90 seconds between sets; use a load that allows controlled technique.

4. 4. Close-grip push-up

   2 sets · 8-12 reps

   Keep elbows close and avoid sagging through the hips. Rest 45-90 seconds between sets; use a load that allows controlled technique.

5. 5. Forearm plank

   2 sets · 20-35 sec reps

   Maintain a straight line and breathe steadily. Rest 45-90 seconds between sets; use a load that allows controlled technique.