Day 1: Bodyweight Starter

Today, we focus on learning three foundational movements: squats, push-ups, and plank.

1. Bodyweight Squats (2 sets of 10 reps):

• Stand with feet shoulder-width apart.
• Keep your chest lifted and your back straight.
• Lower down like sitting into a chair until your thighs are parallel to the floor (or as low as comfortable).
• Push through your heels to return to standing.

2. Push-Ups (2 sets of 10 reps):

• Begin in a plank position with hands under your shoulders.
• Lower your body toward the ground, keeping your back straight.
• Push back up. If full push-ups are too hard, drop your knees to the floor.

3. Plank Hold (20 seconds):

• Get into a push-up position, but rest on your forearms instead of hands.
• Keep your body in a straight line from shoulders to ankles.
• Engage your core and avoid letting your hips drop.