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Full Body Strength

Day 1 of your 28-day journey! This foundation session introduces the key movement patterns — squat, hinge, push, pull, and core — using beginner-friendly exercises. Focus on controlled form over speed. Rest fully between sets to build good habits from the start.

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Workout Breakdown

Warm-Up

Warmup Activity Progression

Progressive exercise

Scapular Shrug

1 set × 10 reps

Serratus Wall Slide

1 set × 10 reps

Main Workout

Simple Squat Progression

Progressive exercise

Glute Bridge

3 sets × 10 reps, 10 reps, 10 reps

Pushup Progression

Progressive exercise

Row Progression

Progressive exercise

Dead Bug

3 sets × 10 reps, 10 reps, 10 reps

Cool Down

Shoulder Extension Stretch

1 set × 30s

Backbend (Shoulder Bridge)

1 set × 30s

Pelvic Tilt

1 set × 10 reps