Bodyweight Fitness Logo
Bodyweight Fitness
No image

Full Body Strength Intro

Day 1 of your 28-day journey! We're keeping things controlled and beginner-friendly with compound barbell and dumbbell movements to establish your strength baseline. Lower reps, longer rests, and a focus on form over weight. Hit every major movement pattern today: push, pull, squat, hinge, and core.

?

Created by

Unknown

Workout Breakdown

Warm-Up

1

Jumping Jacks

1 set × 45s

1

Arm Circle

1 set × 10 reps

1

Squat (Dynamic Mobility)

1 set × 10 reps

1

Hip Circle

1 set × 10 reps

1

High Knees

1 set × 30s

Main Workout

1

Squat - Barbell

3 sets × 6 reps, 6 reps, 6 reps

1

Bench Press - Barbell

3 sets × 6 reps, 6 reps, 6 reps

1

Deadlift - Barbell

3 sets × 6 reps, 6 reps, 6 reps

1

Row (Bent-Over) - Barbell

3 sets × 6 reps, 6 reps, 6 reps

Pushup Progression

Progressive exercise

Anti-Extension Progression

Progressive exercise

Cool Down

1

Child's Pose

1 set × 40s

1

Hamstring Stretch (Supine)

1 set × 40s

1

Kneeling Hip Flexor Stretch

1 set × 40s

1

Shoulder Stretch (Cross-Body)

1 set × 30s

1

Cat-Cow

1 set × 8 reps

Full Body Strength Intro - Bodyweight Fitness | Bodyweight Fitness