20-Minute FOUNDATION | Total Body Basics
Welcome to my 20-minute no repeat full body strength workout “Total Body Basics” from my FOUNDATION Workout Plan. Get your FREE 2-week FOUNDATION Beginner Level Workout Plan here!
“Total Body Basics” is a full body strength workout for beginners. We work all of our major muscle groups stressing proper positioning and range of motion. In this workout, and all of the FOUNDATION workouts you will learn good form, build strength and boost your confidence.
In this blog you’ll find a summary of the workout with some tips and notes. But if you just can’t wait to get moving, then go ahead and dive right into the workout.
If you have time, take my 5-minute warm up before your workout and my 5-minute post workout stretch when you’re done.
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Equipment
Before You Begin
Following a warmup, this workout is is made up of 15 exercises with no repeats. With every move you’re encouraged to be mindful and full range of motion to the best of your abilities. The purpose of the workout is to welcome beginners to exercise to learn good form, build strength and boost confidence. No equipment needed, but light weights are optional if desired.
Workout Video:
Workout Breakdown:
There are 15 rounds in this no-repeat workout. Perform each exercise for 40 seconds followed by 20 seconds rest except for the final exercise which is one minute.
Exercises
- Dead Lift + Front Raise
- Squat with Heel Raise + Lateral Raise
- Side Lunge + Overhead Press
- Windmill
- High Cross-March
- Side Winder
- Front Lunge
- Donkey Kick (L)
- Donkey Kick (R)
- Side-Lying Crunch (R)
- Side-Lying Crunch (L)
- Single Leg Lower (R)
- Single Leg Lower (L)
- Bridge
- Plank
