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Full Body Hypertrophy

Welcome to Day 1! Today you'll build a strong foundation with bodyweight squats and push-ups — two moves that will transform your strength over the next 28 days. Expect to feel challenged but in control as you focus on nailing your form.

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Workout Breakdown

Warm-Up

1

Jumping Jacks

1 set × 30s

1

Arm Circle

1 set × 30s

1

Hip Circle

1 set × 30s

1

Leg Swing

1 set × 10 reps

1

Inchworm

1 set × 5 reps

Main Workout

Squat Progression

Progressive exercise

Pushup Progression

Progressive exercise

1

Reverse Lunge

2 sets × 10 reps, 10 reps

1

Glute Bridge

2 sets × 10 reps, 10 reps

1

Plank

2 sets × 20s, 20s

Cool Down

1

Child's Pose

1 set × 30s

1

Hip Flexor Stretch

1 set × 30s

1

Seated Hamstring Stretch

1 set × 30s

1

Chest Stretch

1 set × 30s

1

Cat-Cow Stretch

1 set × 30s

Full Body Hypertrophy - Bodyweight Fitness | Bodyweight Fitness