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Week 3: Building Confidence & Control

This week focuses on improving body control, stability, and balanced strength across all major muscle groups. Movements are slightly more dynamic, but still beginner-friendly. Expect progress in form, endurance, and muscle tone.

Day 1: Full Body Stability & Strength (40 minutes)

6 exercises

Bodyweight Squats

3 × 12-15

Incline Push-ups (on a sturdy surface)

3 × 10-12

Standing Dumbbell Shoulder Press (optional weights)

3 × 10-12

Glute Bridges

3 × 12-15

Bent-Over Reverse Fly (optional dumbbells)

3 × 10-12

Plank Hold

3 × 20-30 seconds