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Full Body Strength

Welcome to Day 1! Today you'll build a solid strength foundation with simple, effective movements that work your whole body. Expect to feel challenged but in control — this is all about moving well and setting yourself up for 28 days of progress.

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Workout Breakdown

Warm-Up

Arm Circle

1 set × 30s

Hip Circle

1 set × 30s

Squat Progression

Progressive exercise

Inchworm

2 sets × 5 reps, 5 reps

Main Workout

Squat (Goblet) - Dumbbell

3 sets × 8 reps, 8 reps, 8 reps

Floor Press - Dumbbell

3 sets × 8 reps, 8 reps, 8 reps

Deadlift (Stiff-Legged) - Dumbbell

3 sets × 8 reps, 8 reps, 8 reps

Row (Bent-Over) - Dumbbell

2 sets × 10 reps, 10 reps

Shoulder Press - Dumbbell

2 sets × 10 reps, 10 reps

Cool Down

Quad Stretch

1 set × 30s

Hamstring Stretch (Seated, Single-Leg)

1 set × 30s

Child's Pose

1 set × 40s

Chest Expansion Stretch (Elbows Back)

1 set × 30s