Workouts · Strength

Four-Week Foundation — Week 3

Week three: nudge the weight up where week two felt controlled, and add the lunge.

30 minbeginnerdumbbellstrengthmoderate
Why it works. Load joins the program only after volume has proven the form — and a new pattern keeps it interesting.

Warm-up

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

The workout

  1. goblet squat — 3 × 10 reps
    rest 60s
  2. dumbbell rdl — 3 × 10 reps
    rest 60s
  3. pushup — 3 × 8 reps
    rest 60s
  4. dumbbell row — 3 × 8 each side
    rest 60s
  5. reverse lunge — 2 × 6 each side
    rest 45s
  6. plank — 2 × 30s
    rest 40s

Cool-down

Standing forward fold — 45s
Quad stretch, each side — 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

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