You’re probably here because you’re new to the gym or easing back into a routine—and you’re in the right place!
This workout introduces a little bit of everything to lay a strong foundation for more focused workouts later. It’s not just random exercises thrown together; it’s a balanced routine targeting all the major muscle groups using a mix of compound movements and a few isolated exercises.
Starting with a good foundation is key—for building strength and discovering the exercises you actually enjoy. Because the best workout is the one you’ll stick with!
Save this for your #WorkoutWednesdays if you’re joining #DryJanuaryReset, which starts today!
⚠️ As always, this is not personalized medical advice or instructions. These are exercises and tips that have worked for me, and I’m sharing them as a guide. Listen to your body and consult a professional if needed.
🏃♀️ But First… Don’t Skip the Warm-Up!
Don’t skip the warmup! Especially in winter, warming up properly is essential for preventing injury and preparing your muscles for movement.
Quick Warm-Up:
✅ Leg & arm circles
✅ Jumping jacks or brisk walking
✅ Cat-cow stretches
✅ A few sun salutation rounds
✅ Dead-bug core activation
Pro Tip: If you’re unsure about any of the exercises here, look up a tutorial or practice them bodyweight-only until they feel natural.
💪 1. Squat
Squats are a foundational movement for building lower body strength and improving mobility.
🔹 Beginner:
- Start with bodyweight squats.
- Focus on form: neutral spine, weight in your heels, and depth within your comfort zone.
🔸 Intermediate:
- Add weight: Try a goblet squat or sumo squat.
Pro Tip: Avoid letting your knees cave inward—press them slightly out as you lower down.
Should I create an in-depth squat guide? Let me know in the comments!
🦵 2. Lunge
Lunges are great because they’re unilateral movements, meaning they help address imbalances in strength and flexibility between your sides. Almost everyone has one side that is stronger or more flexible, and lunges help narrow that gap. They’re also excellent for building hip stability.
🔹 Beginner:
- Focus on stability: Keep your back knee slightly bent.
- Step forward for quad emphasis, step back for glute emphasis.
🔸 Intermediate:
- Add weights or try walking lunges for an extra challenge.
Pro Tip: Keep your upper body tall and avoid leaning too far forward.
🏋️ 3. Deadlift
When I first saw squats and deadlifts, I honestly couldn’t tell them apart. The weight moves up and down in both exercises, and with so many variations, it was hard to differentiate. The simple trick is that deadlifts are a hip-hinge movement. Deadlifts strengthen your posterior chain (hamstrings, glutes, back)—crucial for posture and overall strength.
🔹 Beginner:
- Start with Romanian Deadlifts (RDLs).
- Focus on a solid hip hinge and keep the weight close to your body.
🔸 Intermediate:
- Progress to Conventional Deadlifts or Trap Bar Deadlifts.
- Focus on keeping weight close to your body and moving it in a stright line with your lats engaged, while hinging your hips back toward the wall behind you. Bend your knees as much as you need to (the amount of knee bend influences the muscle focus). At the bottom of the movement, think less about standing up and more about pushing your hips forward, like opening a book.
Pro Tip: Don’t lift with your head. This is absolutely the number one mistake I see and probably means that you need to lower the weight and work on form.
🤸♀️ 4. Handstand Hold or Overhead Press
If you’re aiming to improve your handstand, the most effective exercise is simply time in the handstand. There really is no shortcut. Focus on keeping your core engaged, chest in (no banana back!), and PUSH through your arms!
Chest to wall for time is such a great drill. You can see that I do some shoulder shrugs. This is a great exercise because we all inevitably sink as we hold.
🔹 Beginner:
- Start with an Overhead Press using dumbbells or light weights.
- Keep your core engaged and press overhead in a controlled motion.
🔸 Intermediate:
- Practice a Handstand Hold against a wall.
- Focus on pushing through your shoulders and keeping your chest in.
Pro Tip: For handstands, avoid the dreaded “banana back” by keeping your core tight.
🫳 5. Lat Pulldown (or Pulling Exercise Available to You)
In yoga, there’s a lot of emphasis on pushing, but we aren’t doing pulling. Thankfully the yoga community at large is finally catching on to this idea that I’ve been preaching for so long. 😂 This can lead to an imbalance in shoulder strength and stability, which is why lat pulldowns (or any pulling exercise) are so important. For yogis, building pulling strength is essential for keeping the shoulder girdle strong and stable, which supports better alignment and more control in inversions and backbends.
🔹 Beginner:
- Use a Resistance Band Pulldown for accessibility.
🔸 Intermediate:
- Try Lat Pulldowns on a machine or Inverted Rows.
If you don’t have access to a lat pulldown machine, there are still plenty of great beginner options and bodyweight alternatives for building pulling strength:
- Resistance Band Pulldown – Attach a resistance band to a high point (like a doorframe or overhead bar), then pull the band down toward your chest, similar to the lat pulldown motion. This mimics the movement pattern and works the same muscle groups.
- Inverted Rows (Bodyweight Rows) – If you have access to a bar, a TRX system, or even a sturdy table, you can perform inverted rows. Set your body at an angle, and then pull your chest towards the bar or surface, focusing on engaging the back muscles.
- Bent-Over Dumbbell Rows – If you have dumbbells, you can mimic the pulling motion by bending slightly at the waist and pulling the dumbbells toward your ribcage. This will help build your upper back muscles, similar to the lat pulldown.
Pro Tip: Pull the weight to your chest, not your belly button.
💪 6. Bicep Curl (or Any Isolation Exercise)
Most people have any area that needs some extra attention, use whatever insolation or accessory work that is important to you here.
🔹 Beginner:
- Start with light dumbbells or even soup cans.
- Keep your elbows close to your sides.
🔸 Intermediate:
- Gradually increase weight or add hammer curls for variation.
Pro Tip: Avoid swinging your arms—keep it slow and controlled.
🤸♀️ 7. Crunches
Why It’s Important: Crunches target the superficial abdominal muscles, helping to build core stability. Stay tuned for a more in-depth guide on your core and not just your abs!
🔹 Beginner:
- Start with basic floor crunches.
🔸 Intermediate:
- Add resistance (e.g., holding a weight plate).
Pro Tip: Lie on your back with knees bent, and as you curl up, keep your lower back pressed into the mat to avoid strain. Don’t yank your neck — engage your core to lift.
🚶♀️ 8. Hip Flexor Marches
Have you heard the audio, “Train Your Damn Hip Flexors?” It’s a fun reminder that strong hip flexors are crucial for overall mobility and core strength, especially in yoga. Hip flexor marches are a great way to activate and strengthen these muscles while improving balance.
A band around your arches is a great resistance. Stand tall, lift one knee toward your chest while keeping your core engaged, then lower and repeat with the other leg. Keep your posture upright and avoid leaning back. But honestly, Just standing and marching might be more fatiguing than you expect if you haven’t done it!
🔹 Beginner:
- Start with simple marching movements.
🔸 Intermediate:
- Add a resistance band for extra challenge.
Pro Tip: Keep your posture tall and avoid leaning backward.
🧘 9. Plank
Plank is foundational for core strength, and it’s essential for nearly every exercise, from yoga poses to weightlifting. It builds stability and helps protect your lower back.
🔹 Beginner:
- Hold a basic plank with proper alignment.
🔸 Intermediate:
- Try a Plank Plus by puffing up your upper back into a hollow body position.
Pro Tip: Keep your body in a straight line from head to heels. Engage your glutes, core, and shoulders to avoid sagging in the hips or upper back.
🏁 That’s It for Now!
If you’re short on time, focus on compound exercises like squats, deadlifts, or lunges paired with overhead presses. Adjust intensity and sets to match your fitness level.
Aim for 2–3 sets per exercise and listen to your body.
📣 What Do You Want to See Next?
Which exercise do you feel most confident with? Which one challenges you the most? Drop your thoughts below, and let me know if there’s a specific exercise you’d love a deep-dive guide on! 💬✨
Save this post for your next workout, and tag me when you try it—I’d love to cheer you on!
Living Wildly Well 