Workouts · Strength

Four-Week Foundation — Week 1

Week one: learn the five patterns light — squat, hinge, push, pull, brace. Form is the entire assignment.

25 minbeginnerdumbbellstrengthlight
Why it works. A four-week on-ramp with planned progression: same patterns weekly, a little more each time — the structure beginners actually keep.

Warm-up

March in place, arms swinging — 60s
Slow bodyweight squats — 45s

The workout

  1. goblet squat — 2 × 8 reps
    rest 60s
  2. dumbbell rdl — 2 × 8 reps
    rest 60s
  3. pushup — 2 × 6 reps
    rest 60s
  4. band row — 2 × 10 reps
    rest 45s
  5. plank — 2 × 20s
    rest 40s

Cool-down

Standing forward fold — 45s
Doorway chest stretch — 45s
Listen to your body. General fitness information, not personalized medical advice. Mild effort is normal; sharp, sudden, or worsening pain is not — stop, and if pain persists, consider speaking with a healthcare professional.

More strength sessions

30 min · advancedAdvanced Calisthenics in 3020 min · advancedAdvanced Core in 2020 min · beginnerArms Focus in 2030 min · intermediateBack & Biceps in 30

Do it guided, in HealthApp

Set-by-set timers, demo loops for every movement, automatic rest, weight tracking, and personal bests.

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