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Full Body Push & Pull

Welcome to Day 1! Today you'll build the movement foundations that everything else in your plan is built on. Expect a steady, controlled session that leaves you feeling accomplished — not destroyed.

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Workout Breakdown

Warm-Up

March in Place

1 set × 60s

Arm Circle

1 set × 30s

Leg Swing

1 set × 10 reps

Hip Circle

1 set × 10 reps

Inchworm

1 set × 5 reps

Main Workout

Bodyweight Squat

3 sets × 8 reps, 8 reps, 8 reps

Push-Up (Incline)

3 sets × 8 reps, 8 reps, 8 reps

Glute Bridge

3 sets × 8 reps, 8 reps, 8 reps

Reverse Lunge

2 sets × 10 reps, 10 reps

Superman Hold

2 sets × 30s, 30s

Dead Bug

2 sets × 10 reps, 10 reps

Cool Down

Child's Pose

1 set × 45s

Seated Hamstring Stretch

1 set × 40s

Quad Stretch (Side-Lying)

1 set × 40s

Cat-Cow

1 set × 45s