This is a full-body workout designed to target all the major muscle groups while improving strength, stability and overall movement quality. Each exercise includes options to scale up or down, so choose the variation that best supports your body today. With consistency, you’ll notice your control, endurance and confidence grow—allowing you to progress to the higher-level movements when you’re ready.

Prioritise technique over depth or speed. If something feels challenging, adjust the range or simplify the movement. Safe, steady progress is what leads to long-term strength.