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Full Body Foundation

Kick off your 28-day journey with a full-body session that wakes up every major muscle group and locks in your movement patterns. Expect to feel strong and energized — this is about building your foundation the right way.

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Workout Breakdown

Warm-Up

Jumping Jacks

1 set × 60s

Hip Circle

1 set × 10 reps

Shoulder Circle

1 set × 10 reps

Leg Swing

1 set × 10 reps

Inchworm

1 set × 5 reps

Main Workout

Squat

3 sets × 8 reps, 8 reps, 8 reps

Push-Up

3 sets × 8 reps, 8 reps, 8 reps

Reverse Lunge

3 sets × 8 reps, 8 reps, 8 reps

Pike Push-Up

2 sets × 10 reps, 10 reps

Glute Bridge

2 sets × 12 reps, 12 reps

Dead Bug

2 sets × 10 reps, 10 reps

Cool Down

Child's Pose

1 set × 45s

Hip Flexor Stretch

1 set × 40s

Seated Hamstring Stretch

1 set × 40s

Chest Expansion Stretch (Elbows Back)

1 set × 40s

Supine Spinal Twist

1 set × 40s