# Foundation Bodyweight Basics

You'll move through every major muscle group with simple, confidence-building exercises — a perfect starting point to feel stronger and more in control of your body.

## Warm-Up

- 1 × 30s Dynamic Stretch
- 1 × 8 Cat-Cow
- 1 × 8 Squat (Dynamic Mobility)

## Main

- 3 × 8 Knee Push-Up
- 3 × 8 Row (Doorframe)
- 3 × 10 Bodyweight Squat
- 3 × 12 Glute Bridge
- 3 × 8 Dead Bug _(Each side)_

## Cool-Down

- 1 × 30s Child's Pose
- 1 × 30s Hamstring Stretch (Supine) _(Each side)_