Granite Spire
This beginner-friendly, bodyweight-only workout focuses on building foundational strength and stability. It's designed to introduce you to key movement patterns without the need for equipment.
Main Workout
🧽 Soft Tissue Preparation 5'
Foam roll glutes (60s per side)
Foam roll quads (60s per side)
🔥 Activation
{{exercise:bird-dog:Bird Dog}} x 8 reps per side, controlled)
{{exercise:glute-bridge:Glute Bridge}} x 10 reps, 2 second hold at top)
💪 Main Workout (REPS & SETS 30')
{{exercise:air-squats:Air Squats}} x 10 reps, 3-1-2-0 tempo, 90s rest)
{{exercise:0662:push-up}} x 8 reps, 3-1-2-0 tempo, 90s rest)
{{exercise:3166:bodyweight standing row}} x 10 reps, 3-1-2-0 tempo, 90s rest)
{{exercise:forearm-plank:Forearm Plank}}
⚡ Finisher (For Time)
{{exercise:jumping-jacks:Jumping Jacks}}
{{exercise:0630:mountain climber}}
{{exercise:1160:burpee}}
🧘 Cool Down
{{exercise:cat-cow-stretch:Cat-Cow Stretch}} x 10 reps)
{{exercise:pigeon-stretch:Pigeon Stretch}}
Instructions
Perform this workout 2-3 times per week, with at least one rest day in between. Focus on proper form and controlled movements rather than speed. If any exercise causes pain, stop immediately.
Tips
Maintain a steady breathing pattern throughout each exercise. Inhale on the eccentric (lowering) phase and exhale on the concentric (lifting) phase.
For push-ups, if you cannot perform full range of motion, elevate your hands on a stable surface like a chair or wall.
Listen to your body. It's okay to take extra rest if needed or modify exercises further to ensure good form.