The Beginner Exercise Library

What it is
A controlled sit-down-and-stand-up movement using just your bodyweight.

How to do it

1. Stand with feet about shoulder-width apart, toes slightly out.
2. Push your hips back and bend your knees, lowering as if sitting into a chair.
3. Go as low as is comfortable, keeping your chest up.
4. Push through your heels to stand back up.

Beginner tip
Keep your weight in your heels and let your knees track over your toes.

Common mistake
Letting the knees cave inward or rounding the lower back.

Make it easier
Squat down to a chair and stand back up.

Make it harder
Pause for two seconds at the bottom of each rep.

What it is
Stepping backward into a lunge to work one leg at a time.

How to do it

1. Stand tall.
2. Step one foot back and lower your back knee toward the floor.
3. Keep your front knee stacked over your ankle.
4. Push through your front foot to return to standing.

Beginner tip
Hold a wall or chair for balance while you learn the movement.

Common mistake
Leaning too far forward or letting the front knee pass the toes.

Make it easier
Hold onto a sturdy surface for support.

Make it harder
Lower and rise more slowly, or add a pause at the bottom.

What it is
Lying on your back and lifting your hips by squeezing your glutes.

How to do it

1. Lie on your back, knees bent, feet flat and hip-width apart.
2. Press through your heels and lift your hips.
3. Squeeze your glutes at the top so your body forms a straight line from knees to shoulders.
4. Lower with control.

Beginner tip
Focus on squeezing the glutes rather than arching your back.

Common mistake
Overarching the lower back or pushing through the toes.

Make it easier
Lift only partway and build range over time.

Make it harder
Hold the top position for a few seconds each rep.

What it is
Rising up onto the balls of your feet and lowering back down.

How to do it

1. Stand tall, feet hip-width apart.
2. Slowly rise onto the balls of your feet.
3. Pause at the top.
4. Lower your heels with control.

Beginner tip
Hold a wall for balance so you can focus on the movement.

Common mistake
Bouncing quickly instead of controlling the lift.

Make it easier
Hold a support and use a smaller range.

Make it harder
Do them one leg at a time.

What it is
Holding a seated position with your back against a wall.

How to do it

1. Stand with your back flat against a wall.
2. Slide down until your knees are comfortably bent.
3. Keep your back against the wall.
4. Hold, then slide back up.

Beginner tip
Start with short holds and build up over time.

Common mistake
Sliding too low too soon or letting the knees pass the toes.

Make it easier
Hold a higher position with less knee bend.

Make it harder
Hold for longer or extend one leg at a time.

What it is
Standing up and sitting down from a chair with control.

How to do it

1. Sit tall toward the front of a sturdy chair.
2. Stand up using your legs, keeping your chest up.
3. Lower back down slowly with control.
4. Repeat.

Beginner tip
Use your arms for a little help at first if you need to.

Common mistake
Flopping down instead of lowering with control.

Make it easier
Push off your thighs or the armrests to assist.

Make it harder
Slow the lowering phase to a count of three.

What it is
A push-up performed upright against a wall to build pushing strength.

How to do it

1. Stand about an arm length from a wall, hands on it at shoulder height.
2. Bend your elbows to bring your chest toward the wall.
3. Push back to the start.
4. Keep your body in a straight line.

Beginner tip
The further your feet are from the wall, the harder it becomes.

Common mistake
Letting the hips sag or pushing the head forward.

Make it easier
Stand closer to the wall.

Make it harder
Progress to incline push-ups on a sturdy surface.

What it is
A floor push-up performed from the knees to reduce the load.

How to do it

1. Start on all fours, hands slightly wider than your shoulders.
2. Rest on your knees with your body straight from head to knees.
3. Lower your chest toward the floor.
4. Push back up.

Beginner tip
Brace your core gently so your hips do not sag.

Common mistake
Flaring the elbows wide or dropping the hips.

Make it easier
Do incline or wall push-ups first.

Make it harder
Progress toward full push-ups on your toes.

What it is
A push-up with hands elevated to make it more approachable than a floor push-up.

How to do it

1. Place your hands on a stable, sturdy surface like a bench.
2. Step your feet back so your body is straight and leaning.
3. Lower your chest to the surface.
4. Push back up.

Beginner tip
Make sure the surface is stable and will not slip.

Common mistake
Using an unstable surface or letting the hips sag.

Make it easier
Use a higher surface such as a countertop.

Make it harder
Use a lower surface to increase the challenge.

What it is
Lowering and raising your body using a sturdy chair.

How to do it

1. Sit on the edge of a sturdy chair, hands gripping the edge beside your hips.
2. Slide your hips off the front.
3. Bend your elbows to lower a few inches.
4. Press back up.

Beginner tip
Keep the movement small and controlled.

Common mistake
Dropping too low or shrugging the shoulders up.

Make it easier
Keep your feet close and the range small.

Make it harder
Walk your feet further out.

What it is
Circling your arms to warm up and loosen the shoulders.

How to do it

1. Stand tall with your arms out to your sides.
2. Make small circles forward.
3. After a few seconds, circle backward.
4. Keep the movement smooth.

Beginner tip
Start small and gradually make the circles bigger.

Common mistake
Shrugging the shoulders up toward your ears.

Make it easier
Do smaller circles.

Make it harder
Hold the arms out longer to build endurance.

What it is
Walking your hands out to a plank and back to build control.

How to do it

1. Stand tall, then hinge and place your hands on the floor.
2. Walk your hands forward into a plank.
3. Hold briefly.
4. Walk your hands back and stand up.

Beginner tip
Bend your knees as much as you need to reach the floor.

Common mistake
Letting the hips sag in the plank position.

Make it easier
Walk your hands out only partway.

Make it harder
Add a knee push-up in the plank position.

What it is
Marching on the spot, lifting the knees, to warm up gently.

How to do it

1. Stand tall.
2. Lift one knee, then the other, in a steady march.
3. Swing your arms naturally.
4. Keep a comfortable pace.

Beginner tip
Lift your knees only as high as is comfortable.

Common mistake
Rushing and losing your balance.

Make it easier
March slowly and hold a support if needed.

Make it harder
Lift the knees higher or quicken the pace.

What it is
Stepping side to side to keep moving with low impact.

How to do it

1. Step one foot out to the side.
2. Bring the other foot to meet it.
3. Step back the other way.
4. Add a gentle arm swing.

Beginner tip
Keep it smooth and rhythmic.

Common mistake
Making the steps too wide too soon.

Make it easier
Take smaller steps.

Make it harder
Add a knee lift as you step in.

What it is
A squat followed by reaching your arms overhead as you stand.

How to do it

1. Stand with feet shoulder-width apart.
2. Squat down as comfortable.
3. As you stand, reach both arms overhead.
4. Lower the arms and repeat.

Beginner tip
Only reach as far as feels comfortable for your shoulders.

Common mistake
Rushing the movement or rounding the back.

Make it easier
Reach to chest height instead of overhead.

Make it harder
Slow the squat and hold the reach briefly.

What it is
Holding a straight-body position on your forearms and toes.

How to do it

1. Rest on your forearms and toes.
2. Keep your body in a straight line from head to heels.
3. Brace your core gently.
4. Hold for the time you can manage.

Beginner tip
Keep your hips level, not too high or too low.

Common mistake
Letting the hips sag or piking them up.

Make it easier
Hold the plank from your knees.

Make it harder
Hold for longer or lift one foot slightly.

What it is
Lowering opposite arm and leg while keeping your back stable.

How to do it

1. Lie on your back, arms reaching up, knees bent over your hips.
2. Slowly lower one arm and the opposite leg.
3. Keep your lower back gently pressed down.
4. Return and switch sides.

Beginner tip
Move slowly and keep your core engaged throughout.

Common mistake
Letting the lower back arch up off the floor.

Make it easier
Move only the legs, keeping your arms still.

Make it harder
Extend the leg fully and lower it closer to the floor.

What it is
Extending opposite arm and leg while keeping your torso steady.

How to do it

1. Start on all fours, hands under shoulders, knees under hips.
2. Extend one arm forward and the opposite leg back.
3. Keep your hips level.
4. Return and switch sides.

Beginner tip
Move slowly and avoid twisting your hips.

Common mistake
Arching the back or rushing the movement.

Make it easier
Extend just the leg or just the arm.

Make it harder
Pause and hold at full extension.

What it is
Lifting one knee at a time while staying tall and balanced.

How to do it

1. Stand tall with your core braced.
2. Lift one knee toward waist height.
3. Lower with control.
4. Alternate sides.

Beginner tip
Hold a wall for balance if needed.

Common mistake
Leaning back as you lift the knee.

Make it easier
Lift the knee lower.

Make it harder
Add a slight pause at the top.

What it is
Bending gently to each side to work the obliques.

How to do it

1. Stand tall, feet hip-width apart.
2. Slide one hand down the side of your leg as you bend sideways.
3. Return to centre.
4. Repeat on the other side.

Beginner tip
Keep the movement slow and controlled.

Common mistake
Leaning forward or backward instead of straight to the side.

Make it easier
Bend a smaller amount.

Make it harder
Reach the top arm overhead as you bend.

What it is
Alternating between rounding and arching your back on all fours.

How to do it

1. Start on all fours.
2. Round your back gently toward the ceiling.
3. Then let your belly sink and lift your gaze.
4. Move slowly with your breath.

Beginner tip
Move at a slow, comfortable pace.

Common mistake
Forcing the range instead of moving gently.

Make it easier
Reduce the range of movement.

Make it harder
Hold each position for a couple of breaths.

What it is
Slowly moving the head in a gentle half-circle to loosen the neck.

How to do it

1. Sit or stand tall.
2. Lower your chin toward your chest.
3. Slowly roll your head to one side, then the other.
4. Keep it gentle and slow.

Beginner tip
Keep the movement gentle and never force it.

Common mistake
Moving too quickly or rolling the head all the way back.

Make it easier
Do smaller movements.

Make it harder
Hold gently at each side for a breath.

What it is
Rolling the shoulders in circles to release tension.

How to do it

1. Sit or stand tall.
2. Roll your shoulders up, back and down in a smooth circle.
3. Repeat several times.
4. Then reverse the direction.

Beginner tip
Make the circles slow and full.

Common mistake
Tensing the neck as you roll.

Make it easier
Do smaller circles.

Make it harder
Roll one shoulder at a time with control.

What it is
Hinging forward to gently lengthen the hamstrings.

How to do it

1. Stand tall.
2. Hinge at the hips and reach toward your shins or the floor.
3. Let your head relax.
4. Go only as far as is comfortable, then rise slowly.

Beginner tip
Bend your knees slightly if it feels tight.

Common mistake
Bouncing or forcing the stretch.

Make it easier
Rest your hands on your thighs.

Make it harder
Reach a little further as you loosen up.

What it is
A wall-assisted stretch to lengthen the calf muscles.

How to do it

1. Stand facing a wall with your hands on it.
2. Step one foot back, heel down, leg straight.
3. Lean gently forward until you feel a stretch in the back calf.
4. Hold, then switch sides.

Beginner tip
Keep the back heel down throughout.

Common mistake
Letting the back heel lift off the floor.

Make it easier
Take a smaller step back.

Make it harder
Hold the stretch a little longer.