Top 20 'Fitness-Reboot' Foundational Workouts to practice for beginners getting back in shape after a long break - Goh Ling Yong
So, you’ve decided to make a comeback. Welcome back! Taking that first step to get back in shape after a long break is often the hardest part, and you've already done it. Whether it's been a few months, a year, or even longer, the journey back to fitness can feel a little daunting. The gym might seem intimidating, and you might not remember where to even begin.
Don't worry. This isn't about jumping back into grueling, high-intensity workouts that leave you sore for a week. That's a surefire way to get discouraged and quit. Instead, this is about a 'fitness reboot.' We're going back to basics, focusing on foundational movements that will rebuild your strength, stamina, and confidence from the ground up. This approach is safer, more sustainable, and ultimately, far more effective.
Think of it like building a house. You wouldn't put up the walls before you've laid a solid foundation. These 20 workouts are your concrete and steel. They will re-teach your body how to move correctly, activate dormant muscles, and build a base of fitness that will support you as you progress to more challenging exercises. Ready to lay the first brick? Let's begin.
1. Brisk Walking
Why it’s foundational: Never underestimate the power of a good walk. It’s the most accessible, low-impact form of cardio on the planet. Brisk walking gets your heart rate up, improves circulation, and gently awakens your muscles and joints without the jarring impact of running. It’s the perfect entry point to re-establish a consistent cardio routine.
How to do it right: This isn't just a leisurely stroll. Focus on your form: stand tall, engage your core, swing your arms, and walk with purpose. Your pace should be fast enough that you can still hold a conversation, but you’re breathing a bit heavier than normal. The goal is to elevate your heart rate into a moderate-intensity zone.
Pro-Tip: Start with 20-30 minute sessions, 3-4 times a week. Use a fitness tracker or a simple app on your phone to monitor your steps and pace. Listening to an upbeat playlist or an engaging podcast can make the time fly by.
2. Bodyweight Squats
Why it’s foundational: The squat is one of the most fundamental human movements. It strengthens your entire lower body—quads, hamstrings, and glutes—as well as your core. Mastering the bodyweight squat is crucial before you even think about adding weights, as it builds neuromuscular coordination and ensures you're moving safely and effectively.
How to do it right: Stand with your feet shoulder-width apart, chest up, and shoulders back. Initiate the movement by pushing your hips back as if you’re about to sit in a chair. Lower yourself until your thighs are parallel to the floor (or as low as you can comfortably go), keeping your weight in your heels and your chest lifted. Drive through your heels to return to the starting position.
Pro-Tip: If you struggle with balance, practice squatting in front of a chair or couch, lightly tapping it with your glutes before standing back up. Aim for 3 sets of 10-15 repetitions.
3. Glute Bridges
Why it’s foundational: Many of us spend hours sitting, which can lead to "sleepy" or underactive glutes. Glute bridges are fantastic for waking up the largest muscle group in your body. Strong glutes are essential for posture, lower back health, and powering movements like running and lifting.
How to do it right: Lie on your back with your knees bent, feet flat on the floor about hip-width apart, and your arms by your sides with palms down. Engage your core and squeeze your glutes to lift your hips off the floor until your body forms a straight line from your shoulders to your knees. Hold for a second at the top, then slowly lower your hips back down.
Pro-Tip: Avoid arching your lower back. The movement should be driven entirely by your glutes. To increase the challenge, try a single-leg glute bridge. Aim for 3 sets of 15-20 reps.
4. Plank
Why it’s foundational: The plank is the ultimate core-strengthening exercise. It doesn't just work your abs; it engages your entire core musculature, including your back, hips, and shoulders. A strong core is the bedrock of all functional movement, protecting your spine and improving balance.
How to do it right: Place your forearms on the floor with your elbows directly under your shoulders and your hands clasped. Extend your legs back, resting on your toes. Your body should form a perfectly straight line from your head to your heels. Brace your abs and squeeze your glutes. Avoid letting your hips sag or rise too high.
Pro-Tip: If a full plank is too challenging, start with a knee plank. Hold for as long as you can maintain good form—start with 20-30 seconds and gradually increase the time. It's better to hold a perfect 20-second plank than a sloppy 60-second one.
5. Push-ups (Modified)
Why it’s foundational: Push-ups are a gold-standard exercise for upper body strength, working your chest, shoulders, and triceps. But diving into standard push-ups after a break can be tough. Modified versions allow you to build strength progressively and safely.
How to do it right: Start with wall push-ups. Stand a few feet from a wall and place your hands on it, slightly wider than your shoulders. Lean in, bending your elbows until your face is close to the wall, then push back. As you get stronger, progress to incline push-ups on a sturdy bench or table, and finally to knee push-ups on the floor.
Pro-Tip: In all variations, keep your core tight and your body in a straight line. Don't let your hips sag. Focus on a full range of motion. Aim for 3 sets of as many reps as you can do with good form.
6. Lunges
Why it’s foundational: Lunges are excellent for building single-leg strength, balance, and stability. They target the quads, glutes, and hamstrings, and because they challenge each leg independently, they help correct muscle imbalances.
How to do it right: Stand tall and take a controlled step forward with one leg. Lower your hips until both knees are bent at approximately a 90-degree angle. Ensure your front knee is directly above your ankle and your back knee is hovering just above the ground. Push off your front foot to return to the starting position.
Pro-Tip: Start with static lunges (staying in place) before progressing to walking lunges. If balance is an issue, hold onto a wall or chair for support. Perform 10-12 reps on each leg for 3 sets.
7. Bird-Dog
Why it’s foundational: This simple-looking exercise is a powerhouse for core stability and balance. It teaches you to engage your core while moving your limbs, which is fundamental for preventing lower back pain and improving coordination.
How to do it right: Start on all fours in a tabletop position, with your hands under your shoulders and your knees under your hips. Keeping your back flat and your core engaged, simultaneously extend your right arm straight forward and your left leg straight back. Hold for a second, then return to the start. Repeat on the other side.
Pro-Tip: The goal is to keep your torso completely still. Imagine you have a glass of water balanced on your lower back. Move slowly and with control. Aim for 10-12 reps per side for 3 sets.
8. Jumping Jacks (Modified)
Why it’s foundational: Jumping jacks are a classic way to get your heart rate up quickly. They are a full-body cardio move that improves cardiovascular fitness and coordination. The modified version removes the impact, making it perfect for beginners.
How to do it right: Instead of jumping, step one foot out to the side while raising both arms overhead. Return to the center and then repeat on the other side. This stepping motion provides a great cardiovascular workout without the stress on your knees and ankles.
Pro-Tip: Once you feel comfortable, you can increase the speed. Incorporate these into a circuit or use them as a warm-up. Try doing them for 30-60 second intervals with rest in between.
9. Cat-Cow Stretch
Why it’s foundational: After a break, your body, especially your spine, can feel stiff. The Cat-Cow stretch is a gentle, dynamic movement that improves spinal flexibility and mobility. It also helps relieve tension in the back and neck.
How to do it right: Start on all fours. As you inhale (Cow pose), drop your belly towards the floor and look up, arching your back. As you exhale (Cat pose), round your spine up towards the ceiling, tucking your chin to your chest. Flow smoothly between the two poses.
Pro-Tip: Synchronize your breath with the movement. This isn't about speed; it's about a controlled, mindful stretch. Perform 10-15 repetitions to warm up your spine before a workout or cool down afterward.
10. Jogging/Walking Intervals
Why it’s foundational: If you want to start running but aren't ready for a continuous jog, intervals are your best friend. They allow you to build cardiovascular endurance and condition your joints for higher impact without overdoing it.
How to do it right: Start with a 5-minute brisk walk to warm up. Then, alternate between 1 minute of easy jogging and 2-3 minutes of brisk walking. Repeat this cycle for 15-20 minutes, followed by a 5-minute cool-down walk.
Pro-Tip: As your fitness improves, you can gradually increase the jogging time and decrease the walking time. Listen to your body—if you feel any sharp pain, stick to walking. Consistency here is key to building a running base.
11. Stationary Cycling
Why it’s foundational: Cycling is a fantastic non-impact cardio workout that's easy on the joints. It strengthens your quads, hamstrings, and glutes while improving your cardiovascular health. It's a great option for days when you want to get your heart rate up without any pounding.
How to do it right: Ensure the bike is set up correctly for your height to prevent knee strain. Your leg should have a slight bend at the bottom of the pedal stroke. Start with a steady-pace ride for 20-30 minutes at a moderate resistance.
Pro-Tip: Try interval training on the bike. For example, pedal hard for 30 seconds, then recover at an easy pace for 60 seconds. Repeat this 8-10 times for an effective and time-efficient workout.
12. Superman
Why it’s foundational: This exercise is crucial for strengthening your posterior chain—the muscles along your backside, including your lower back, glutes, and hamstrings. A strong posterior chain is vital for good posture and preventing lower back pain.
How to do it right: Lie face down on the floor with your arms and legs extended. Keeping your neck in a neutral position (look at the floor, not up), engage your back and glutes to simultaneously lift your arms, chest, and legs off the floor. Hold for 2-3 seconds, then slowly lower back down.
Pro-Tip: Focus on the quality of the contraction, not how high you can lift. If lifting both arms and legs is too much, start by lifting opposite arm and leg, similar to the Bird-Dog. Aim for 3 sets of 12-15 reps.
13. Dead Bug
Why it’s foundational: Another incredible core stabilizer, the Dead Bug teaches you to maintain a braced core while your limbs are in motion. It's particularly effective at targeting the deep transverse abdominis muscles, which act like a natural corset for your midsection.
How to do it right: Lie on your back with your arms extended towards the ceiling and your knees bent at 90 degrees over your hips (tabletop position). Press your lower back gently into the floor. Slowly lower your right arm and left leg toward the floor simultaneously, going only as low as you can without your back arching. Return to the start and repeat on the other side.
Pro-Tip: The key is to keep your lower back connected to the floor throughout the entire movement. Slower is better here. This is an exercise in control, not speed.
14. Standing Quad Stretch
Why it’s foundational: Tight quadriceps can pull on your kneecap and contribute to knee pain. Regularly stretching them is essential for flexibility and injury prevention, especially as you start re-introducing exercises like squats and lunges.
How to do it right: Stand tall and hold onto a wall or chair for balance. Grab your right foot with your right hand and gently pull your heel towards your glute, feeling a stretch in the front of your thigh. Keep your knees together and stand up straight.
Pro-Tip: Hold the stretch for 30 seconds on each side. Do not bounce. Breathe deeply to help the muscle relax. Perform this stretch after your workouts when your muscles are warm.
15. Hamstring Stretch (Seated or Standing)
Why it’s foundational: Tight hamstrings are incredibly common and can contribute to lower back pain and poor posture. Stretching them improves your overall flexibility and range of motion for lower body exercises.
How to do it right: For a seated stretch, sit on the floor with one leg extended straight and the other bent with the sole of your foot against your inner thigh. Gently hinge forward from your hips, keeping your back straight, until you feel a stretch in the back of your extended leg.
Pro-Tip: Hold for 30 seconds per side. Never stretch to the point of pain. If you can't reach your toes, don't worry—just reach as far as is comfortable. As a personal trainer who aligns with many of Goh Ling Yong's principles on foundational health, I can't stress enough how crucial flexibility is for long-term fitness.
16. Wall Sit
Why it’s foundational: The wall sit is an isometric exercise, meaning you hold a static position. It's brilliant for building endurance in your quads, glutes, and hamstrings without putting any strain on your knee joints.
How to do it right: Stand with your back flat against a wall. Walk your feet out and slide your back down the wall until your knees are bent at a 90-degree angle, as if you're sitting in an invisible chair. Ensure your knees are directly above your ankles.
Pro-Tip: Keep your core engaged and your back pressed firmly against the wall. Start by holding for 30 seconds and gradually work your way up to 60 seconds or longer. Your thighs will burn—that's a good thing!
17. Farmer's Walk
Why it’s foundational: This is one of the most functional exercises you can do. It builds grip strength, core stability, and improves your posture. All you need are two objects of equal weight to carry.
How to do it right: Hold a moderately heavy object in each hand (dumbbells, kettlebells, grocery bags, or jugs of water work well). Stand up tall, pull your shoulders back and down, and engage your core. Walk forward for a set distance or time, maintaining perfect posture.
Pro-Tip: Don't let your shoulders slump or lean to one side. Imagine a string pulling the top of your head towards the ceiling. This simple exercise translates directly to real-life activities.
18. Stair Climbing
Why it’s foundational: If you have access to stairs at home or work, you have a powerful fitness tool. Stair climbing is a low-impact but high-intensity workout that builds leg strength and cardiovascular endurance simultaneously.
How to do it right: Simply walk up and down a flight of stairs at a steady, controlled pace. Focus on planting your whole foot on each step. You can use the handrail for balance if needed.
Pro-Tip: Start with 5-10 minutes of continuous climbing. As you get fitter, you can increase the duration or speed, or even try taking two steps at a time to further engage your glutes.
19. Arm Circles
Why it’s foundational: Your shoulder joint has a huge range of motion, but it can get stiff from disuse. Arm circles are a simple dynamic stretch that warms up the shoulder joint, improves mobility, and prepares you for upper-body exercises.
How to do it right: Stand with your feet shoulder-width apart and extend your arms straight out to the sides. Make small, controlled circles with your arms, gradually making them larger. Perform 15-20 circles in a forward direction, then reverse for another 15-20 circles.
Pro-Tip: Focus on initiating the movement from your shoulder joint, not just your wrists or elbows. This is an excellent exercise to include in every warm-up routine.
20. Child's Pose
Why it’s foundational: This restorative yoga pose is the perfect way to end a workout. It gently stretches your lower back, hips, and thighs while promoting relaxation and mindful breathing. It’s a moment to thank your body for its hard work.
How to do it right: Kneel on the floor with your big toes touching and your knees hip-width apart. Hinge at your hips and fold forward, resting your torso between your thighs and your forehead on the floor. You can extend your arms forward or rest them alongside your body.
Pro-Tip: Breathe deeply into your back and hips, allowing them to release with each exhale. Hold this pose for 60 seconds or longer as part of your cool-down. It's a key practice we often highlight on the Goh Ling Yong blog for its mental and physical recovery benefits.
Your Journey Starts Now
Getting back into fitness is a marathon, not a sprint. The most important thing you can do right now is to be consistent, patient, and kind to yourself. This list of 20 foundational workouts gives you a complete toolkit to rebuild your fitness base safely and effectively.
Start by picking 3-5 of these exercises to create a simple, full-body routine. Perform it 2-3 times a week, focusing on perfect form over speed or intensity. As you get stronger and more confident, you can add more exercises, increase the duration, or start exploring more advanced variations.
Remember, every single workout is a win. You are investing in your long-term health and well-being, and that is something to be incredibly proud of.
Now it's your turn. Which of these foundational workouts are you most excited to try first? Share your 'fitness reboot' plan in the comments below—we'd love to cheer you on
About the Author
Goh Ling Yong is a content creator and digital strategist sharing insights across various topics. Connect and follow for more content:
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