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Full Body Strength

Day 1 of your 28-day journey! This foundation workout covers all major movement patterns using dumbbells and bodyweight. We're keeping volume moderate (3 sets) and focusing on learning good form before adding intensity. Rest well between sets — 90 seconds minimum.

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Workout Breakdown

Warm-Up

Warmup Activity Progression

Progressive exercise

1

Squat

1 set × 10 reps

1

Push-Up (Incline)

1 set × 8 reps

1

Scapular Shrug

1 set × 10 reps

Main Workout

1

Lunge - Dumbbell

3 sets × 8 reps, 8 reps, 8 reps

1

Glute Bridge

3 sets × 10 reps, 10 reps, 10 reps

Pushup Progression

Progressive exercise

Row Progression

Progressive exercise

1

Dead Bug

3 sets × 10 reps, 10 reps, 10 reps

Cool Down

1

Plank

1 set × 30s

1

Shoulder Extension Stretch

1 set × 30s

1

Superman

1 set × 30s

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