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Week 1: Foundations & Full Body Integration

This week focuses on learning fundamental movement patterns, building foundational strength, and introducing your body to consistent exercise. Emphasize proper form and controlled movements.

Day 1: Full Body Strength & Cardio Introduction (45 minutes)

5 exercises

Goblet Squat

3 × 10-12

Dumbbell Bench Press

3 × 10-12

Dumbbell Row (Single Arm)

3 × 10-12 each arm

Plank

3 × 30-45 seconds hold

Incline Treadmill Walk / Elliptical

1 × 15-20 minutes