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Wk 1-2 Weight Foundation A

Arm Circle · Hip Circle · Walking · Squat (Goblet) · Bench Press · Row (Upright) · Shoulder Press · Plank · Hamstring Stretch (90/90) · Quad Stretch · Chest Expansion Stretch (Elbows Back) · Shoulder Stretch (Cross-Body)

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Workout Breakdown

Warm-Up

Backwards Treadmill

1 set × 5min

Warm-up

Arm Circle

1 set × 10 reps

Hip Circle

1 set × 10 reps

Squat (Sky Reach)

1 set × 10 reps

Dead Bug

1 set × 10 reps

Hang (Arch)

1 set × 10 reps

Workout A

Squat (Goblet) - Kettlebell

3 sets × 8 reps, 8 reps, 8 reps

Bench Press - Dumbbell

3 sets × 8 reps, 8 reps, 8 reps

Row (Upright) - Cable

3 sets × 8 reps, 8 reps, 8 reps

Shoulder Press - Dumbbell

3 sets × 8 reps, 8 reps, 8 reps

Plank

3 sets × 30s, 30s, 30s

Cool Down

Hamstring Stretch (90/90)

1 set × 10 reps

Quad Stretch

1 set × 10 reps

Chest Expansion Stretch (Elbows Back)

1 set × 10 reps

Shoulder Stretch (Cross-Body)

1 set × 10 reps