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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.

Created by

shridhar

Workout Breakdown

Warm-Up

Warmup Activity Progression

Progressive exercise

Squat

1 set × 10 reps

Push-Up (Incline)

1 set × 8 reps

Scapular Shrug

1 set × 10 reps

Main Workout

Lunge - Dumbbell

3 sets × 8 reps, 8 reps, 8 reps

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

Plank

1 set × 30s

Shoulder Extension Stretch

1 set × 30s

Superman

1 set × 30s