BodyweightFull Body Foundations
A 30-minute beginner full-body session for women using cardio machines and a plate-loaded row. Ski-erg jump squat pulls, elliptical intervals and high rows build general fitness across the legs, back and chest, with lying leg raises to introduce core work at the end.
Full Body Foundations at a glance
- Level
- Beginner
- Duration
- 30 minutes
- Exercises
- 4
- Estimated burn
- ~240 kcal
- Equipment
- Gym machines and cables
- Muscles worked
- Chest, Back, Quads, Glutes, Core
- Category
- Bodyweight
- Made for
- Women
- Price
- Free
4 exercises in Full Body Foundations
- 1Ski Ergometer Cross Country Ski Jump Squat pull3 × 10
- 2Gym Elliptical Machine Fast Speed3 × 12
- 3Hammer Strength Plate Loaded High Row Both Arms3 × 10
- 4Alternate Lying Floor Leg Raise2 × 30s
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Full Body Foundations
Everything here is low-skill on purpose: no barbell setup, nothing to learn under load. Three sets, 60 seconds of rest, and keep the effort at a level where you can still speak in short sentences. Two sessions a week is enough to see the first changes.
Full Body Foundations — questions
How long does Full Body Foundations take?
About 30 minutes from the first set to the last. The session contains 4 exercises and burns roughly 240 kcal for an average trainee.
What equipment do you need for Full Body Foundations?
Gym machines and cables. The session is built around Ski Ergometer Cross Country Ski Jump Squat pull, Gym Elliptical Machine Fast Speed, Hammer Strength Plate Loaded High Row Both Arms and more, and every exercise comes with a demo video in the GymiaFit app.
Is Full Body Foundations suitable for beginners?
Yes. Full Body Foundations is graded beginner: the movements are simple and the volume is deliberately low, so it works as a first session. Follow the scaling notes in "How to run it" and add sets only once the current version feels controlled.
Which muscles does Full Body Foundations work?
Chest, Back, Quads, Glutes, Core. 4 exercises, starting with Ski Ergometer Cross Country Ski Jump Squat pull, Gym Elliptical Machine Fast Speed, Hammer Strength Plate Loaded High Row Both Arms.
Is Full Body Foundations free?
Yes. Full Body Foundations is free to import into GymiaFit on Android and iOS — every set, rep and rest timer is loaded for you, with no account tricks and no paywall.
Train it, don't screenshot it.
One tap puts every set, rep and rest timer of Full Body Foundations into the GymiaFit app — free, no account tricks, no paywall.
Import workout freeOpens in the app · Android & iOS
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