# Dumbbell Active Living Path

Stay active and build a solid foundation with simple dumbbell movements.

## Full Body Basics

Welcome to Day 1 of your 28-day journey! Today you'll build a solid foundation with controlled, full-body dumbbell movements that will set you up for serious progress ahead. Expect to feel strong, focused, and just the right amount of worked by the end.

### Warm-Up

- 1 × 60s Jumping Jacks
- 1 × 10 Hip Circle
- 1 × 10 Shoulder Circle
- 1 × 10 Bodyweight Squat
- 1 × 5 Inchworm

### Main Workout

- 3 × 8 Squat (Goblet) - Dumbbell
- 3 × 8 Deadlift (Romanian) - Dumbbell
- 3 × 8 Bench Press - Dumbbell
- 3 × 8 Row (Bent-Over) - Dumbbell
- 2 × 10 Shoulder Press - Dumbbell
- 2 × 10 Bicep Curl - Dumbbell
- 2 × 10 Triceps Extension (Standing, Overhead) - Dumbbell

### Cool Down

- 1 × 30s Quad Stretch
- 1 × 30s Standing Single-Leg Hamstring Stretch
- 1 × 40s Child's Pose
- 1 × 30s Chest Stretch
- 1 × 30s Seated Spinal Twist Stretch