BEGINNER
EXERCISE LIBRARY
Designed for those who are just starting out or getting back into fitness, this check point focuses on low-impact, easy-to-follow exercises to help you build a strong foundation in strength, stability, and cardio endurance. Start here to gently ease into a routine that supports your goals and grows with you over time.
Table of content
STRENGTH
1|Modified Push-ups
(on knees or elevated) - Your shoulder and hand placement will look just like a regular push-up but you'll stabilitze yourself on your knees instead of your feet.
STRENGTH
2|Farmer walk
15lb dumbbells for women. 20 for men.
The farmer's walk, also called the farmer's carry, is a strength and conditioning exercise in which you hold a heavy load in each hand while walking for a designated distance. Read more...
STRENGTH
3|Wall sits
Slowly sink into a squat position, keeping your back against the wall, and bend your legs until your hips, knees, and ankles are each at a 90-degree angle. • Hold this position while keeping good form (back flat against the wall, abs tight, weight in the center of the foot)
STABILITY /MOBILITY
1|Balance on one leg
Stand on one foot, keeping the other foot slightly lifted off the ground, and hold this position while maintaining stability.
STABILITY / MOBILITY
2|Sit-to-Stand Test
Sit on sturdy chair with your feet flat on the floor, hip-width apart, and knees bent at a 90-degree angle. Keep your back straight and arms crossed over your chest or placed on your thighs (to make it easier). Stand up by pressing through your heels and repeat.
STABILITY / MOBILITY
3|Single Leg Romanian Dead Lift - no weights
Scoring (reps per leg)
Balance-focused exercise where you hinge at the hips while standing on one leg, lowering your torso and extending the other leg behind you, then return to standing, engaging your hamstrings, glutes, and core.
CARDIO
1|Step-Ups
Stepping one foot at a time onto a low step or platform (6-8 inches high), then bringing the other foot up, followed by stepping back down in a controlled manner, engaging the legs and core for stability and strength.
CARDIO
2|Stair Climbing Test
(1 flight = 12 steps)
Stair Climbing Test involves walking or running up one flight of stairs (12 steps) as quickly as possible, then descending and repeating the process to assess cardiovascular endurance and leg strength.