Full-Body Foundation

The moves

• Squat to chair — Feet at a comfortable width, whole foot on the floor. Easier: Use a higher chair and a smaller range.
• Incline push-up — Hands on a wall or sturdy counter, body in one long line. Easier: Move to a wall — the higher the support, the gentler it is.
• Hip hinge — Soften your knees and put your hands on your hips. Easier: Keep the range small and hold a counter for balance.
• Reverse lunge — Step one foot back, toes down. Easier: Make it a small supported step-back and hold a chair.
• Glute bridge — On your back, knees bent, feet flat. Easier: Lift a smaller amount.
• Row or prone W raise — With a band or backpack: hinge slightly, pull elbows back, squeeze shoulder blades. Easier: Lighter load, or a smaller lift on the floor version.
• Dead bug — On your back, arms up, knees over hips. Easier: Slide one heel along the floor at a time.
• Step jack — Step one foot out to the side as your arms float up. Easier: Smaller steps, arms stay low.

Every move has a standing version, and the timer runs 30–40 seconds per move with 20 seconds to breathe between. Used on Days 1, 8 of the program.

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