Free
Beginner
25 min
Full-body foundations
A beginner full-body session using marching, chair squats, wall push-ups, glute bridges and calf raises.
Exercises
1
March in place
Warm up at a comfortable pace.
1 sets 60 reps 60 sec
2
Chair squat
Sit back toward a stable chair. Rest 45-60 seconds between sets.
3 sets 10 reps 45 sec
3
Wall push-up
Keep your body straight and lower with control.
3 sets 10 reps 45 sec
4
Glute bridge
Lift through the hips without arching your back.
3 sets 12 reps 45 sec
5
Standing calf raise
Hold a support if needed. Lower slowly.
2 sets 15 reps 40 sec