Beginner Workout
Your starting line, at your pace. Get comfortable with squatting, hinging, pushing, and bracing using simple variations you can build on.
Box Squat
3 x 8
Hip Hinge
3 x 10
Wall Push-Up
3 x 8
Standing Row (Band)
3 x 12
Plank from Knees
3 x 20s
Warm up with five minutes of easy movement and ankle rocks.
Sit back to the box with control on every squat — no collapsing at the bottom.
Push the hips back on the hinge and keep the spine long throughout.
Walk the feet closer to the wall as the push-ups get easier over the weeks.
Breathe out on the effort, and finish with a stretch for hips and chest.
These workouts are the warm-up for the real project. Membership unlocks the full library and the people who keep you honest.
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