4-Week Beginner Full-Body Foundation: Progression Cycle 3
A beginner-friendly four-week plan that builds technique, confidence and a repeatable three-day training habit.
How to use this plan
Follow the days in order, log every working set, and finish each set with one to three good repetitions still available. Use the exercise animations to learn the movement and open the video when you need a full demonstration.
Monday
Full Body Technique
Full Body Technique muscle focus
Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.
Assault Air Bike
The Assault Air Bike is a high-intensity cardio machine that combines the benefits of cycling and upper body workouts. It uses air resistance, which increases with the speed and power of your pedaling, providing a scalable workout suitable for all fitness levels. The bike features moving handlebars, allowing for a full-body workout that engages both the lower and upper body muscles.
Muscle focus
Step-by-step cues
- Adjust the seat height so that your legs are slightly bent at the bottom of the pedal stroke.
- Sit on the bike with your feet securely on the pedals and hands gripping the handlebars.
- Start pedaling at a moderate pace to warm up, using both your legs and arms to move the pedals and handlebars.
- Increase your speed and intensity by pedaling faster and pushing/pulling harder on the handlebars.
- Maintain a steady breathing pattern, inhaling through your nose and exhaling through your mouth.
- Cool down by gradually reducing your speed and intensity over the last few minutes of your workout.
Technical tips
- Ensure the seat is adjusted properly to avoid strain on your knees.
- Engage your core muscles to maintain stability while pedaling.
- Use both arms and legs equally to distribute effort and maximize efficiency.
- Focus on smooth, controlled movements rather than jerky or rushed motions.
- Monitor your heart rate to ensure you are working within your target zone.
- Incorporate interval training by alternating between high-intensity bursts and recovery periods.
Band Chest Fly
The Band Chest Fly is an isolation exercise targeting the pectoral muscles using resistance bands. It mimics the motion of a traditional dumbbell fly but offers variable resistance throughout the movement. This exercise is effective for building chest strength and improving muscle definition.
Muscle focus
Step-by-step cues
- Anchor the resistance band at chest height on a sturdy support.
- Stand facing away from the anchor point, holding one handle in each hand.
- Step forward to create tension in the band, positioning your feet shoulder-width apart.
- Extend your arms out to the sides with a slight bend in the elbows, palms facing forward.
- Engage your core and maintain a slight bend in your knees.
- Bring your hands together in front of your chest in a wide arc, keeping elbows slightly bent.
- Squeeze your chest muscles at the peak of the movement.
- Slowly return to the starting position, controlling the resistance.
Technical tips
- Ensure the band is securely anchored to prevent it from snapping back.
- Maintain a slight bend in your elbows throughout to reduce stress on the joints.
- Focus on squeezing your chest muscles as you bring your hands together.
- Keep your movements slow and controlled to maximize muscle engagement.
- Adjust your stance to manage resistance; stepping further from the anchor increases tension.
- Avoid locking out your elbows at any point during the exercise.
- Breathe out as you bring your hands together and inhale as you return to start.
Suspension Row
The Suspension Row is a bodyweight exercise performed using suspension straps. It targets the muscles of the upper back, including the rhomboids, trapezius, and latissimus dorsi, as well as the biceps and core. This exercise enhances upper body strength, stability, and posture.
Muscle focus
Step-by-step cues
- Adjust the suspension straps to hang at waist height.
- Stand facing the anchor point and grasp the handles with an overhand grip.
- Lean back until your body is at an angle, keeping your feet shoulder-width apart.
- Engage your core and maintain a straight line from head to heels.
- Pull your chest towards the handles by retracting your shoulder blades and bending your elbows.
- Pause briefly at the top of the movement, squeezing your shoulder blades together.
- Slowly extend your arms to return to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure that the straps are securely anchored before starting.
- Keep your body in a straight line throughout the movement to engage your core effectively.
- Focus on pulling with your back muscles rather than relying solely on your arms.
- Control the movement both on the way up and down to maximize muscle engagement.
- Adjust your foot position to increase or decrease difficulty; stepping further away from the anchor point increases resistance.
- Maintain a neutral neck position by looking slightly ahead rather than up or down.
- Breathe out as you pull yourself up and inhale as you lower back down.
Cat Cow
The Cat-Cow exercise is a dynamic stretch that targets the spine, improving flexibility and promoting spinal health. It involves alternating between two positions: the 'Cat' position, which arches the back, and the 'Cow' position, which creates an extension in the spine. This exercise is beneficial for warming up the back muscles and increasing mobility in the spine.
Muscle focus
Step-by-step cues
- Start on all fours with your hands directly under your shoulders and knees under your hips.
- Inhale deeply, arch your back towards the ceiling while tucking your chin to your chest, resembling a cat stretching its back.
- Hold the 'Cat' position for a moment, feeling the stretch along your spine.
- Exhale slowly, drop your belly towards the floor and lift your head and tailbone upwards into the 'Cow' position.
- Hold the 'Cow' position briefly, allowing your spine to extend fully.
- Repeat the sequence for 8-10 breaths, moving fluidly between each position.
Technical tips
- Ensure your movements are slow and controlled to maximize spinal mobility.
- Focus on synchronizing your breath with each movement; inhale during 'Cat' and exhale during 'Cow'.
- Keep your core engaged throughout to support your lower back.
- If you experience any discomfort in your wrists or knees, consider using a mat or towel for extra cushioning.
- Maintain a neutral neck position; avoid straining by keeping your gaze downward during transitions.
Dumbbell Deadlift
The Dumbbell Deadlift is a compound exercise targeting the posterior chain, including the glutes, hamstrings, lower back, and core. It involves lifting dumbbells from the ground to a standing position by hinging at the hips while maintaining a neutral spine.
Muscle focus
Step-by-step cues
- Stand with your feet hip-width apart and place a pair of dumbbells on the floor in front of you.
- Bend at your hips and knees to lower your body and grasp the dumbbells with an overhand grip.
- Keep your back straight, chest up, and shoulders back as you engage your core.
- Drive through your heels to lift the dumbbells by extending your hips and knees to stand up straight.
- At the top of the movement, ensure your body is fully upright with shoulders back and chest open.
- Lower the dumbbells back to the ground by pushing your hips back and bending your knees, keeping the spine neutral.
- Repeat for the desired number of repetitions.
Technical tips
- Focus on keeping your spine neutral throughout the movement to avoid injury.
- Engage your core muscles to stabilize your body as you lift.
- Ensure that the movement is initiated by hinging at the hips rather than bending at the waist.
- Keep the dumbbells close to your body as you lift and lower them to maintain balance and control.
- Avoid rounding your back; maintain a flat back position during both lifting and lowering phases.
- Use a mirror or ask for feedback to ensure proper form, especially if you're new to this exercise.
- Start with lighter weights to master technique before progressing to heavier loads.
Incline Push-Up
The incline push-up is a bodyweight exercise that targets the upper chest, shoulders, and triceps. It is performed with the hands elevated on a stable surface, such as a bench or step, which decreases the resistance compared to a standard push-up. This exercise is suitable for beginners and those looking to focus more on the upper part of the pectoral muscles.
Muscle focus
Step-by-step cues
- Position your hands shoulder-width apart on an elevated surface, such as a bench or step.
- Walk your feet back until your body forms a straight line from head to heels.
- Engage your core and keep your elbows close to your body.
- Lower your chest towards the elevated surface by bending your elbows.
- Pause briefly when your chest is just above the surface.
- Push through your palms to straighten your arms and return to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure that the surface you use is stable and can support your weight.
- Maintain a straight line from head to heels throughout the movement to engage your core effectively.
- Keep your elbows at about a 45-degree angle from your body to protect your shoulders.
- Focus on controlled movements rather than speed to maximize muscle engagement.
- Breathe in as you lower yourself and exhale as you push back up.
- Adjust the height of the incline to increase or decrease difficulty as needed.
Tuesday
Easy Walk
Walk for 30-45 minutes without chasing speed.
Wednesday
Full Body Strength
Full Body Strength muscle focus
Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.
Glute Bridge
The Glute Bridge is a strength exercise that primarily targets the gluteal muscles, while also engaging the hamstrings and core. It is performed by lying on your back and lifting your hips towards the ceiling, creating a bridge-like position with your body.
Muscle focus
Step-by-step cues
- Lie flat on your back with your knees bent and feet flat on the floor, hip-width apart.
- Place your arms at your sides with palms facing down.
- Engage your core and squeeze your glutes as you lift your hips off the ground.
- Lift until your body forms a straight line from shoulders to knees.
- Hold the position for a moment, then slowly lower your hips back to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure your feet are placed firmly on the ground to maintain stability.
- Focus on squeezing your glutes at the top of the movement for maximum activation.
- Keep your core engaged throughout the exercise to protect your lower back.
- Avoid arching your lower back; maintain a neutral spine position.
- Control the movement both when lifting and lowering your hips to enhance muscle engagement.
- If you feel strain in your lower back, adjust your foot placement or reduce the range of motion.
Dumbbell Push Press
The Dumbbell Push Press is a compound exercise that targets the shoulders, triceps, and upper chest. It involves a slight dip of the knees followed by an explosive push to press the dumbbells overhead. This exercise enhances power and strength in the upper body and improves coordination and balance.
Muscle focus
Step-by-step cues
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height with palms facing forward.
- Engage your core and keep your back straight.
- Slightly bend your knees to initiate a small dip.
- Explosively extend your legs while simultaneously pressing the dumbbells overhead.
- Fully extend your arms at the top of the movement without locking your elbows.
- Slowly lower the dumbbells back to shoulder height while controlling the descent.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a neutral spine throughout the exercise to prevent lower back strain.
- Use your legs to generate power during the initial phase of the lift.
- Focus on a controlled descent to maximize muscle engagement.
- Keep your elbows slightly in front of your body rather than flaring out to maintain shoulder stability.
- Start with lighter weights to perfect your form before progressing to heavier loads.
- Ensure your head is aligned with your spine; avoid tilting it forward or backward during the press.
Back Extension
The Back Extension exercise targets the lower back muscles, specifically the erector spinae. It also engages the glutes and hamstrings. This exercise is typically performed on a hyperextension bench or Roman chair, allowing for controlled extension and flexion of the spine.
Muscle focus
Step-by-step cues
- Position yourself face down on a hyperextension bench with your hips aligned with the edge of the pad.
- Secure your feet under the foot pads to maintain stability.
- Cross your arms over your chest or place your hands behind your head.
- Start with your body in a straight line from head to heels.
- Slowly lower your upper body towards the floor by bending at the hips, keeping your back straight.
- Descend until you feel a slight stretch in your hamstrings or until your torso is approximately perpendicular to the floor.
- Engage your lower back muscles and glutes to raise your torso back to the starting position.
- Avoid hyperextending your back at the top of the movement.
Technical tips
- Maintain a neutral spine throughout the exercise to prevent injury.
- Control the movement speed; avoid using momentum to lift yourself.
- Focus on squeezing your glutes and lower back muscles during the ascent.
- Keep your neck in line with your spine to avoid strain.
- Adjust the bench height so that it supports your hips comfortably without restricting movement.
- Perform the exercise with slow, deliberate movements for maximum muscle engagement.
- If new to this exercise, start with fewer repetitions and gradually increase as you build strength.
Hanging Knees to Elbows
Hanging Knees to Elbows is a core-strengthening exercise that targets the abdominal muscles, particularly the rectus abdominis and obliques. It also engages the hip flexors and stabilizes the shoulders and grip strength. This exercise is performed by hanging from a pull-up bar and bringing the knees up towards the elbows in a controlled manner.
Muscle focus
Step-by-step cues
- Grip a pull-up bar with an overhand grip, hands shoulder-width apart.
- Hang freely with your arms fully extended and feet off the ground.
- Engage your core by pulling your belly button towards your spine.
- Inhale deeply, then exhale as you lift your knees towards your elbows.
- Keep the movement controlled, avoiding swinging or using momentum.
- Pause briefly when your knees are close to your elbows.
- Slowly lower your legs back to the starting position while maintaining control.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure your grip is secure to prevent slipping during the exercise.
- Focus on engaging your core throughout the movement to maximize effectiveness.
- Avoid using momentum; perform each repetition in a slow and controlled manner.
- If you're unable to bring your knees all the way to your elbows, aim for a range of motion that challenges you without compromising form.
- Maintain steady breathing; exhale as you lift your knees and inhale as you lower them.
- Consider using wrist straps if grip strength is a limiting factor.
- To increase difficulty, try holding the top position for a longer duration.
Seated Band Hip Abduction
The Seated Band Hip Abduction is an exercise targeting the gluteus medius and minimus muscles. It involves using a resistance band to provide tension, helping to strengthen and stabilize the hips. This exercise is beneficial for improving hip mobility, enhancing athletic performance, and preventing injuries.
Muscle focus
Step-by-step cues
- Sit on a bench or chair with your feet flat on the floor, hip-width apart.
- Place a resistance band around your legs, just above your knees.
- Keep your back straight and engage your core muscles.
- Slowly push your knees outward against the resistance of the band, keeping your feet stationary.
- Hold the position for a moment, then slowly return to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure the resistance band is tight enough to provide adequate tension throughout the movement.
- Focus on maintaining a straight back and engaged core to prevent leaning forward or backward.
- Perform the movement slowly and with control to maximize muscle activation.
- Keep your feet flat on the ground and avoid lifting your heels during the exercise.
- Start with a lighter resistance band if you are new to this exercise and gradually increase as you become stronger.
Seated Bent Over Dumbbell Lateral Raise
The Seated Bent Over Dumbbell Lateral Raise targets the posterior deltoids, trapezius, and rhomboids. This exercise enhances shoulder stability and improves upper back strength. It is performed while seated, which helps isolate the muscles by minimizing momentum.
Muscle focus
Step-by-step cues
- Sit on the edge of a bench with your feet flat on the floor, shoulder-width apart.
- Hold a dumbbell in each hand with a neutral grip (palms facing each other).
- Bend forward at the hips, keeping your back straight and chest slightly above your knees.
- Let your arms hang down naturally with a slight bend in the elbows.
- Raise the dumbbells out to the sides until your arms are parallel to the floor.
- Pause briefly at the top of the movement, squeezing your shoulder blades together.
- Slowly lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your core engaged throughout the exercise to maintain stability.
- Avoid swinging or using momentum to lift the weights; focus on controlled movements.
- Maintain a slight bend in your elbows to reduce strain on the joints.
- Ensure your back remains straight and avoid rounding your shoulders forward.
- Exhale as you lift the weights and inhale as you lower them.
- Start with lighter weights to master proper form before progressing to heavier ones.
Thursday
Mobility and Rest
Complete 10-15 minutes of comfortable mobility.
Friday
Full Body Practice
Full Body Practice muscle focus
Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.
Burpee
The burpee is a full-body exercise that combines a squat, push-up, and jump into one fluid movement. It is designed to improve cardiovascular endurance, strength, and agility. Burpees are often used in high-intensity interval training (HIIT) due to their ability to elevate heart rate quickly.
Muscle focus
Step-by-step cues
- Start in a standing position with your feet shoulder-width apart.
- Lower your body into a squat position and place your hands on the floor in front of you.
- Kick your feet back to assume a plank position, keeping your body straight and core engaged.
- Perform a push-up by lowering your chest to the ground and then pushing back up to the plank position.
- Jump your feet forward to return to the squat position.
- Explosively jump into the air, reaching your arms overhead.
- Land softly and immediately go into the next repetition.
Technical tips
- Maintain a steady pace to ensure proper form throughout the exercise.
- Engage your core during the plank and push-up phases to protect your lower back.
- Focus on landing softly on the balls of your feet during the jump to reduce impact on your joints.
- Keep your elbows close to your body during the push-up for better control and efficiency.
- Breathe consistently: inhale as you lower into the squat and exhale as you jump up.
- If you're a beginner, start with a modified version by stepping back into the plank instead of jumping.
Dumbbell Chest Fly
The Dumbbell Chest Fly is an isolation exercise targeting the pectoral muscles. It involves lying on a bench and extending the arms outward with a slight bend in the elbows, holding a dumbbell in each hand. This movement focuses on stretching and contracting the chest muscles, enhancing muscle definition and strength.
Muscle focus
Step-by-step cues
- Lie flat on a bench with your feet firmly planted on the floor.
- Hold a dumbbell in each hand with an overhand grip, palms facing each other.
- Extend your arms above your chest, keeping a slight bend in your elbows.
- Slowly lower the dumbbells out to the sides in a wide arc until you feel a stretch in your chest.
- Pause briefly at the bottom of the movement.
- Bring the dumbbells back to the starting position by squeezing your chest muscles.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a slight bend in your elbows throughout the exercise to reduce stress on the joints.
- Focus on using your chest muscles to control the movement, rather than relying on momentum.
- Keep your shoulder blades retracted and pressed against the bench for stability.
- Inhale as you lower the dumbbells and exhale as you bring them back up.
- Start with lighter weights to master proper form before progressing to heavier loads.
- Ensure that your movements are slow and controlled to maximize muscle engagement.
Machine Preacher Curl
The Machine Preacher Curl is an isolation exercise targeting the biceps brachii. It involves using a preacher curl machine to perform controlled bicep curls, emphasizing the peak contraction of the biceps. This exercise helps in developing the size and strength of the biceps by providing constant tension throughout the movement.
Muscle focus
Step-by-step cues
- Adjust the seat height so that your upper arms rest comfortably on the preacher pad.
- Sit down and grasp the handles or bar with an underhand grip, shoulder-width apart.
- Ensure your upper arms are flat against the pad and your chest is pressed firmly against it.
- Start with your arms fully extended, but avoid locking out your elbows.
- Curl the weight upwards by contracting your biceps, keeping your upper arms stationary.
- Continue curling until your forearms are vertical or slightly past vertical for maximum contraction.
- Pause briefly at the top of the movement, squeezing your biceps.
- Slowly lower the weight back to the starting position, maintaining control.
- Repeat for the desired number of repetitions.
Technical tips
- Focus on keeping your upper arms stationary to maximize bicep engagement.
- Avoid using momentum; perform each rep with controlled movements.
- Adjust the machine settings to ensure a full range of motion without overextending.
- Keep a slight bend in your elbows at the bottom to maintain tension on the biceps.
- Exhale as you curl the weight up and inhale as you lower it back down.
- Ensure your wrists remain straight throughout to prevent strain.
Cross Arms Push-Up
The Cross Arms Push Up is a challenging variation of the traditional push-up that targets the chest, triceps, shoulders, and core muscles. By crossing the arms, this exercise increases the difficulty and engages stabilizing muscles to maintain balance and control.
Muscle focus
Step-by-step cues
- Start in a standard push-up position with your hands placed slightly wider than shoulder-width apart.
- Cross your right hand over your left hand so that your arms form an 'X' shape.
- Engage your core and keep your body in a straight line from head to heels.
- Lower your chest towards the ground by bending your elbows, keeping them close to your body.
- Pause briefly when your chest is just above the ground.
- Push through your palms to extend your arms and return to the starting position.
- Perform the desired number of repetitions, then switch the arm crossing position for balance.
Technical tips
- Ensure your core is engaged throughout the exercise to maintain a straight body line.
- Keep your elbows close to your body as you lower yourself to maximize tricep engagement.
- Focus on controlled movements; avoid rushing through repetitions to maintain form and effectiveness.
- If you find it difficult to perform on toes, start with knee variations to build strength.
- Breathe in as you lower down and exhale as you push back up for optimal oxygen flow.
- Switch arm positions regularly to ensure balanced muscle development.
Hip Circles
Hip Circles are a dynamic warm-up exercise that targets the hip joints, improving flexibility and mobility. This exercise involves rotating the hips in a circular motion, which helps to loosen tight muscles and prepare the body for more intense physical activity. It is particularly beneficial for athletes and individuals engaging in lower body workouts.
Muscle focus
Step-by-step cues
- Stand with your feet shoulder-width apart and place your hands on your hips.
- Engage your core muscles to maintain balance and stability.
- Begin by slowly rotating your hips in a clockwise direction, making large circles.
- Complete 10-15 rotations, then switch to a counterclockwise direction for another 10-15 rotations.
- Keep your upper body stable and focus on moving only your hips.
Technical tips
- Ensure your feet remain flat on the ground throughout the exercise to maintain stability.
- Focus on controlled movements; avoid rushing through the rotations.
- Keep your knees slightly bent to reduce pressure on the joints.
- Perform hip circles as part of your warm-up routine to enhance joint mobility before engaging in more strenuous exercises.
- If you experience any discomfort, reduce the size of the circles or slow down the movement.
Resistance Band Push-Up
The Resistance Band Push-Up is a variation of the traditional push-up that incorporates a resistance band to increase the intensity and engage the chest, triceps, and shoulders more effectively. This exercise enhances upper body strength and stability by adding variable resistance throughout the movement.
Muscle focus
Step-by-step cues
- Anchor a resistance band around your upper back, holding the ends of the band in each hand.
- Assume a push-up position with your hands slightly wider than shoulder-width apart and feet together or slightly apart for stability.
- Ensure your body forms a straight line from head to heels, engaging your core and glutes.
- Lower your body towards the ground by bending your elbows, keeping them at a 45-degree angle relative to your torso.
- Pause briefly when your chest is just above the floor.
- Push through your palms to extend your arms and return to the starting position, maintaining tension in the band throughout the movement.
- Repeat for the desired number of repetitions.
Technical tips
- Choose a resistance band that provides enough tension to challenge you but allows you to maintain proper form.
- Keep your elbows slightly tucked in rather than flaring them out to protect your shoulders.
- Focus on maintaining a straight line from head to heels by engaging your core muscles throughout the exercise.
- Control the movement both on the way down and up to maximize muscle engagement and effectiveness.
- If you're new to this exercise, start with fewer repetitions and gradually increase as you build strength.
- Ensure that the resistance band is securely anchored around your back to prevent it from slipping during the exercise.
Saturday
Recreation
Choose an easy activity you enjoy for 30-60 minutes.
Sunday
Full Rest
Review exercise form notes before starting the next week.
Four-week progression
Nutrition guidance
- Start near maintenance calories and adjust slowly using training performance, hunger and body-weight trends.
- Target roughly 1.6-2.0 g of protein per kg of body weight per day across three to five meals.
- Use carbohydrates around training and include vegetables, fruit and healthy fats every day.
- Hydrate consistently and avoid treating one meal or one day as success or failure.
Use these numbers as practical starting ranges, not medical prescriptions. Adjust for your health, body size and activity, and consult a qualified professional when needed.
