The Power of Foundations – a full-body workout plan for beginners that will definitely help you improve

This workout plan is designed for those who are just starting out, are new to exercise, or want to build a solid foundation for their body. The goal is to teach your body how to move properly, activate muscles that have been dormant, and kick-start your progress. You don't have to overwork your body—just do it consistently.

Why is it effective?

Large muscle groups are activated simultaneously, which increases strength, speeds up metabolism, and reduces the risk of injury.
For beginners, the full body system provides the best development for 2–3 months.

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Training plan (3 times a week – e.g. Monday / Wednesday / Friday)

Warm-up (5 minutes)

– Walking in place or easy running
– Arm circles (20–20)
– Hip girth
– Easy squats (10 reps)

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Exercises

1. Squat – 3×12

Equipment: body weight
Focus: thighs, glutes, core
Rest: 60 sec

2. Push-ups – 3×8–12

If difficult: kneeling version
Focus: chest, shoulders, triceps
Rest: 60 sec

3. Instead of pulling: Rubber band rowing – 3×15

If you have a machine: rowing machine or seated rowing
Focus: back, biceps
Rest: 60 sec

4. Hip thrust – 3×15

Focus: glutes
Rest: 45 sec

5. Planks – 3×20–30 sec

Focus: core
Rest: 45 sec

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Derivation (2 minutes)

– Stretching: hamstrings, back, chest