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Week 1: Foundation & Form

This week focuses on mastering the basics — bodyweight control, posture, and endurance. Each session introduces essential movement patterns for strength, balance, and coordination using minimal or no equipment.

Day 1: Full Body Activation (40 minutes)

6 exercises

Bodyweight Squats

3 × 12-15

Knee Push-ups

3 × 10-12

Standing Shoulder Circles

2 × 30 seconds each direction

Glute Bridges

3 × 12-15

Marching in Place

2 × 1 minute

Front Plank Hold

2 × 20-30 seconds