Beginner 36 min

Foundations Pike and Core

Calories

220 kcal

Equipment

Push-Up Board, Resistance Band

Intensity

—

Focus

Quads, Front Delts, Forearms, Obliques, Abs

Workout Exercises

Bodyweight Quads

A classic lower-body strength exercise that targets quads, glutes, and hamstrings while training core bracing and hip/knee control.

Step 1

Stand tall with your feet about shoulder-width apart and your toes slightly turned out. Brace your core like you’re about to be gently poked in the stomach. Reach your arms forward at chest height to help you balance.
Step 2

Lower your hips down and back until your thighs are below parallel, keeping your heels planted. Let your knees bend and track in line with your toes, not collapsing inward. Keep your chest up and your back neutral as you sit into the bottom position.
Step 3

Press through your whole foot and stand back up until your hips and knees are straight. Keep your core tight so your torso rises smoothly without rounding. Finish tall and steady, ready to repeat.