FastFit BETA
Build Muscle Recommended program

Full Body Starter

Your first step into strength training, no equipment needed. Simple, joint-friendly moves build a solid base for your legs, chest, back and core.

13exercises
35min
24sets
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Training flow

Warm-up 3 exercises
Marching in Place
1 sets 60s Full Body
rest 10s
Arm Circles
1 sets 30s Shoulders
rest 10s
Standing Hip Circles
1 sets 10 reps Glutes
rest 15s
Main 7 exercises
Bodyweight Squat
3 sets 12-15 reps Quadriceps
rest 60s
Knee Push-Up
3 sets 8-12 reps Chest
rest 60s
Reverse Lunge
2 sets 8-10 reps Quadriceps
rest 60s
Superman
2 sets 10-12 reps Lower Back
rest 45s
Glute Bridge
3 sets 12-15 reps Glutes
rest 45s
Plank
3 sets 20s Abs
rest 30s
Dead Bug
2 sets 6-8 reps Abs
rest 45s
Cool-down 3 exercises
Standing Quad Stretch
1 sets 30s Quadriceps
rest 10s
Seated Hamstring Stretch
1 sets 30s Hamstrings
rest 10s
Child's Pose
1 sets 45s Lower Back
rest 10s