No image

28-Day Foundation: Full Body Day 1

Kick off your 28-day journey with this full-body session that builds strength, stability, and confidence. Each workout brings you one step closer to a stronger, fitter you!

Created by

DanyBoy

Workout Breakdown

Warm-Up

Jumping Jack

1 set × 60s

Arm Circle

1 set × 30s

Hip Circle

1 set × 30s

Leg Swing

1 set × 10 reps

Inchworm

1 set × 6 reps

Bodyweight Squat

1 set × 12 reps

Upper Body Strength

Push-Up

3 sets × 12 reps, 12 reps, 12 reps

3 circuits

Row (Bent-Over) - Dumbbell

1 set × 10 reps

Shoulder Press - Dumbbell

1 set × 10 reps

Ring Row

3 sets × 10 reps, 10 reps, 10 reps

Bicep Curl - Dumbbell

3 sets × 12 reps, 12 reps, 12 reps

Dumbbell Tricep Overhead Extension

3 sets × 12 reps, 12 reps, 12 reps

Lower Body Strength

Deadlift (Romanian) - Dumbbell

3 sets × 12 reps, 12 reps, 12 reps

3 circuits

Squat (Goblet) - Dumbbell

1 set × 12 reps

Reverse Lunge - Dumbbell

1 set × 10 reps

Calf Raise - Dumbbell

3 sets × 15 reps, 15 reps, 15 reps

Glute Bridge - Barbell

3 sets × 15 reps, 15 reps, 15 reps

Core Finisher

3 circuits

Ab Wheel Rollout - Ab Wheel

1 set × 8 reps

Parallel Bar Knee Raise

1 set × 12 reps

Plank

1 set × 30s

Cool Down

Child's Pose

1 set × 45s

Seated Hamstring Stretch

1 set × 40s

Chest Stretch - Exercise Ball

1 set × 30s

Hip Flexor Stretch

1 set × 40s

Spinal Twist

1 set × 30s