# Dumbbell & Kettlebell Strength Path

Build foundational strength using your dumbbells and kettlebells with this simple plan.

## Active Recovery

You'll gently loosen up every major joint and leave feeling taller, more relaxed, and ready for tomorrow. A slow, soothing flow from head to toe.

### Joint Circles

- 1 × 8 Neck Movement (Three-Plane)
- 1 × 8 Shoulder Roll
- 1 × 8 Hip Circle
- 1 × 8 Ankle Circle

### Dynamic Flow

- 1 × 10 Cat-Cow
- 1 × 10 Torso Twist
- 1 × 8 World's Greatest Stretch

### Static Holds

- 1 × 40s Kneeling Hip Flexor Stretch
- 1 × 40s Hamstring Stretch (Supine)
- 1 × 35s Shoulder Stretch (Cross-Body)
- 1 × 40s Child's Pose


## Full Body Basics

You'll move through your first full-body session hitting every major muscle group — leaving you energized and ready to build something great.

### Warm-Up

- 1 × 10 Arm Circle
- 1 × 10 Hip Circle
- 1 × 8 Squat (Dynamic Mobility)
- 1 × 8 Cat-Cow

### Main Workout

- **Superset · 2 rounds**
  - Pushup Progression
  - Row Progression
- **Superset · 2 rounds**
  - Simple Squat Progression
  - Anti-Extension Progression

### Cool-Down

- 1 × 30s Child's Pose
- 1 × 30s Cobra Stretch
- 1 × 30s Hamstring Stretch (Supine)
- 1 × 60s Savasana