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Week 1: Building a Strong Base

Welcome to your first week of home workouts! This week focuses on fundamental movements to build strength and get your body moving. Remember to listen to your body and focus on proper form. Aim for 30-40 minutes per active workout day, including warm-up and cool-down.

Day 1: Full Body Foundation (35 minutes)

6 exercises

Warm-up: Arm Circles, Leg Swings, Torso Twists (5 minutes)

1 × 30 seconds each

Bodyweight Squats

3 × 10-12

Incline Push-ups (against a wall or sturdy elevated surface)

3 × 8-12

Glute Bridges

3 × 12-15

Plank (on knees if needed)

3 × 20-30 seconds

Cool-down: Gentle stretching (5 minutes)

1 × 30 seconds per stretch