The lumbar spine (low back) is not one of those places. It’s built to stay stable while the joints above and below it move. When the hips are stiff or weak in rotation, and when the upper back doesn’t turn well, the lower back takes up the difference because something has to. This is the joint-by-joint idea that Gray Cook and Mike Boyle have written about for years. The lower back rarely gets hurt because it’s weak. It does because it keeps taking on a job that belongs to the joints on either side of it.

So the fix is not more lower back work. The fix is training the hips and the upper back to produce rotation under load, and training the trunk to hold its position while that happens. That’s what this workout does. It’s a full-body session—you’ll load the hamstrings and glutes, the quads and adductors, the shoulders and the whole midsection—but the strength is only part of what you’re getting. You’re also building range you can actually use and the capacity to keep good positions when you’re tired and running on autopilot.

Workout overview

Staggered Stance RDL with Rotation — 3 sets x 8 reps per side
Hollow Body with Rotations — 3 x 8 per side
High Plank Flutters — 3 x 8 per side
Transverse Lunge — 3 x 6 per leg

How to do this workout

Move through all four exercises one after another, resting 60 to 90 seconds between exercises. Complete three rounds. The whole thing should take about 30 minutes. If time is short, break it into two 15-minute sessions or drop one round.

1. Staggered Stance RDL with Rotation

This is a hinge with a turn added to it, and it mirrors something you do all the time: picking an object up from the ground beside your foot without squaring up to it first. Most of us do that with a rounded back and a lot of lumbar rotation. Trained properly, it comes from the front hip and the upper back instead.

The staggered stance is what makes it work. Your back foot is there for balance, not for support, so the front leg does the loading and the front hip has to control the turn. And because you’re loading one side at a time, you’ll find out fast whether your right and left hips move the same way. Most people find they don’t.

How to do it

1. Hold one dumbbell in the hand opposite your front leg. If your right leg is forward, the dumbbell is in your left hand.

2. Set your stance: front foot flat and carrying most of your weight, back foot a few inches behind it with the heel lifted and only light pressure through the toes.

3. Push your hips back and hinge forward with a long spine, letting the front knee bend slightly. The movement starts at the hip, not the waist.

4. As you hinge, rotate your chest toward the front leg and let the dumbbell move diagonally toward your front foot.

5. Stop when you feel a nice stretch in the hamstrings and glutes. Your back should stay flat—avoid rounding.

6. Drive through the front foot to reverse the rotation and stand tall. Finish all reps on one side, then switch.

Keep the free arm extended out to the side, making a fist, as a counterweight.

Common mistakes

Rotating from the lower back. The turn should come from the front hip and the upper back together. If you feel a pinch low and to one side, you’ve rotated below where you should.

Rounding to reach lower. Depth is not the goal. The dumbbell goes as low as your hinge allows with a long spine.

Too much weight on the back foot. If the back heel drops and you push off it, you’ve made this a two-legged exercise and lost the point of it.

Going heavy too early. This one exposes stiffness before it exposes strength.

Sets and reps

3 x 8 per side

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How did Foundation Strength Phase 1 go?

If you are new here or didn’t have the chance to do the program yet—nothing is lost.

Here are the workouts in Foundation Strength, Phase 1 again:

Workout 1

Workout 2

Workout 3

We are now moving to Phase 2, with more complex exercise selections, but with the same relentless focus on movement quality first.

The format remains the same: three workouts per week, each fits within 30 minutes. We do the same three workouts for three weeks in a row, because we want to master the movement and give ourselves two chances to challenge the weight or reps. I’ve found three weeks to be the sweet spot: long enough to get good at a move and push it heavier, then we change things up.

Here’s what you’re getting today:

• Three weeks of 30-minute workouts (free members get Workout 1, paid members get the full program)—four exercises per workout, twelve exercises per week covering all major muscle groups, each session done in 30 minutes with dumbbells at home

• Video demos performed by me with written cues for all exercises—if something’s unclear, just ask; I read and respond to all comments

• The complete Phase 2 program as a PDF (paid subscribers)—links to every exercise video plus a built-in tracking sheet on each workout page, so you don’t have to scroll through posts to find it later

What you will need:

• Adjustable bench

• Set of dumbbells

Your Weekly Schedule

Aim for all three workouts each week, on whatever days fit your life. A rest day between sessions is ideal, but because the per-session volume for each muscle group is low, back-to-back days are fine when your schedule demands it. Miss a workout? Don’t skip it—just pick up where you left off.

Choosing Weights

Pick a weight where the last two or three reps of each set are challenging but doable with perfect form. When in doubt, go lighter and build up. Rest about 60-90 seconds between sets.

Short on Time or Energy?

The program is designed so you shouldn’t have to cut it short—but if life happens, do two sets of each exercise instead of three. Something always beats nothing.

Video Demos

Every exercise below includes a short written cue and a video demo by me. Watch the movement, then use the written cues as your coaching. If in doubt, ask me; I read and reply to all comments.

Let’s get to it.

Workout 1

Full-body power, chest, back, shoulders, core

Exercise Notes—Workout 1

Bench Squat to Press (DB Thruster)

10-12 reps per set

This is a full-body exercise combining a squat and an overhead press into one movement. You work legs, shoulders, and core together and get your heart rate up at the same time. The two parts of the exercise—the squat and the press—aren't separate: the drive out of the squat transfers power straight into the press, which is why you can push more weight overhead here than you could pressing from a standstill.

Begin standing in front of a bench with two dumbbells (DBs) at your shoulders. I use a bench as a depth gauge, but you can go without it. Squat until you tap the bench, then stand and press both DBs straight overhead in one movement—let your legs help launch the press. Bring the DBs back to your shoulders, squat to tap the bench, and repeat. Keep it as one continuous rep rather than pausing at the top of the squat, so the leg drive actually carries the DBs up.

Bench Plank Row

10-12 reps per arm

The plank position makes this row variation more challenging than the 3-Point Dumbbell Row, the Staggered Stance Bentover Row, and the Batwing Row from Phase 1.

Begin by placing your hands on the bench in a plank position, body forming a straight line. To increase the challenge and core demand, bring your feet together; to make it easier, keep a wider stance. Row one DB up to your hip. Keep your hips square to the floor and don't twist toward the DB as it comes up. I like to row slow and controlled rather than yanking the DB up, since rushing it is what breaks your position and lets the hips rotate.

Single Arm Incline Dumbbell Bench Press

10-12 reps per arm

The incline bench press sits between horizontal flat bench (classic barbell bench press) and vertical (overhead press). You primarily work the upper chest, shoulders, and triceps. But because you are training unilaterally, there is also great activation of the obliques, and even spinal muscles working together to resist rotation. Set an adjustable bench to a 45-degree angle and keep your back firmly pressed onto the backrest throughout the movement. Hold one dumbbell at chest level with a neutral grip and press it upward. Keep your ribs down and hips leveled so the loaded side doesn’t twist you off the bench. I like to keep my free hand extended up the whole time, making a fist, which helps with bracing and allows for more controlled movement.

High Plank Walkout

6-8 reps

First, this is not a plank. You get to a high plank position—therefore the name—but you walk your arms out to it and back. That changes completely what this exercise is about. Every time you walk your hands out, your base gets longer and the load on your spine shifts, so your core has to re-stabilize and hold the line again. You're training your lower back and pelvis to stay steady while your limbs move, which is exactly what your back has to do when you bend down to grab something off the floor with no warm-up. You'll mainly feel it in your abs and deep core, but the exercise also loads your shoulders at various degrees as you walk out and back. Start by standing tall with your feet together or shoulder-width apart, whichever feels more comfortable. Hinge at the hips and bend your knees as much as you need to get both hands flat on the floor, then walk your hands forward until you reach a plank with your body in a straight line from head to heels, lower back neither arched nor sagging. Don't let your hips drop as you reach out. Hold for a breath, then walk your hands back toward your feet and stand tall. Work on a non-slip surface so your hands don't slide.

Workout 2

Hamstrings, glutes, back, arms, core

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If you don't feel like hitting the gym hard, I've got something for you. A 15-minute full-body dumbbell complex made of four exercises that'll get your heart rate up and work your whole body. It's all unilateral, so you're training one side at a time—great for noticing and correcting imbalances.

The complex

Perform the following four exercises in this order without putting the dumbbell down:

1. 1-Arm DB Overhead Press

2. Lateral Lunge

3. Split Stance 1-Arm Row

4. Single Leg RDL

All four are one round.

Do five reps on one side, switch the dumbbell to the other hand, do five reps on that side—then move to the next exercise. Follow the same pattern all the way through the complex. You don’t put the dumbbell down until you’ve finished all four exercises. That’s what makes it a complex and not just four exercises with rests in between.

A word on the weight. In a complex, the load is capped by your weakest lift. Here that’s almost certainly the overhead press—you can lunge and hinge with a lot more than you can press over your head with one arm. So pick the weight you can press for five clean reps, and use that same dumbbell for everything else. The row and the two leg exercises will feel light. That’s fine.

In the video, I take you through a full round, so you can see the handoffs and how each move sets up.

1-Arm DB Overhead Press

This is the lift that sets your weight, so start with it fresh. Pressing one arm at a time makes your core resist tipping toward the loaded side, so you’re training the shoulder and the trunk at the same time.
Dumbbell at your shoulder, elbow tucked. Brace your core, then press straight overhead until the arm locks out. Don’t let your ribs flare or your low back arch to help you up. Lower it back to the shoulder under control.

Lateral Lunge

Including lateral training is excellent for your hips, inner thighs, and knees. You absolutely want to keep your hips moving well; a problem with your hips will create issues up and down the body, e.g., your knees and your lower backRead more about the joint-by-joint approach to training here.

Dumbbell down at your side. Step wide to the working side, sit back and down into that hip while the other leg stays straight, foot flat. Bring the dumbbell to the inside of the working leg. The opposite arm extends to the side, making a fist. Push through the bent leg to come back to the middle. Chest up, knee tracking over the foot.

Split Stance 1-Arm Dumbbell Row

For many people, rowing from a split stance seems to be kinder to the low back than a bent-over row.

Stagger your feet, working-side foot back. Hinge forward with a flat back, extend your free hand out to the side and make a fist (this helps create tension on the non-working side). Row the dumbbell to your hip, drive the elbow back, and squeeze the shoulder blade at the top. Lower it all the way down until you feel the stretch at the bottom.

Single Leg RDL

This is the hamstring and glute builder of the group, and I encourage you to use a support for balance (like a chair or foam roller) so the move doesn't get tricky. If you are a master of balance, you don't need support, in which case extend your free arm out to the side and make a fist. Stand on your working-side leg, with a soft bend in the knee. Hinge at the hip and let the free leg travel back behind you as the dumbbell lowers toward the floor. Flat back, hips level—don't let the back hip roll open to the ceiling. Drive the standing hip forward to stand up. Slow and controlled.

Run three to four rounds of the complex. Rest a minute or two between rounds. If four rounds still feels easy by the end, that’s your sign to size up the dumbbell next time.

Week 3 of Foundation

If you’re following the Foundation program, this is Week 3—the last week of Phase 1. Next week the exercises change, and Phase 2 begins.

Here is a reminder of the workouts in Foundation Phase 1, and you can also get your Program PDF and tracking sheet below:

Workout 1

Workout 2

Workout 3

So Week 3 is the week to push. You’ve run these same four lifts for two weeks now. You know the movements, you know your numbers, and your body is ready for more. That’s exactly when the strength shows up. Open your tracking sheet, find what you did last week, and beat it.

Beating it doesn’t mean grinding out ugly reps. It’s one of two things. If you were at the bottom of your rep range last week, add a rep or two this week. If you hit the top of the range with clean form, move up to the next dumbbell—even if that’s only a pound or half a kilo. Small jumps count. They are safe and add up faster than you’d expect.

Don’t leave anything in the tank. Phase 2 is a whole new set of exercises, and you want to close out Phase 1 knowing you got everything these four exercises had to offer you.

And if you haven’t grabbed them yet, the full Phase 1 PDF and the tracking sheet are below. The PDF has every workout with the demo links and the three-week tracking columns built in. The sheet is where you log your numbers, so that this week you’ve got something real to beat.

Train well, and go get after this last week.

—Irina

Phase 1 Program PDF and tracking sheet.

Three weeks of programming.

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Today’s workout is a full-body complex, which means we are going to do all four exercises in a row—in succession—without putting the dumbbells down the entire time. What this does is alternate between upper-body and lower-body exercises.

Select your weight in accordance with the hardest exercise in the complex, which most likely will be the overhead press.

Circuit vs Complex

The difference between a circuit and a complex is that in a circuit, you move between stations and you get a break, even a short one, every time you set up the next exercise. In a complex, there’s no setup and no break. The transition is the rest. Your heart rate will go up, but you should go only as fast as you can keep your form clean.

Why I program complexes

Two reasons. Time and carryover.

Time first. You train your whole body—press, squat, pull, hinge—with one weight and no equipment changes. There’s nothing to reset between movements. For a home setup with a single pair of dumbbells, this is one of the most efficient ways to train hard.

Carryover second. Holding one weight through a full round turns a strength session into a conditioning session without you doing anything extra. Squat and hinge for your legs, press for your shoulders, and for the back—the row, while your grip and your lungs do all of it at once. You build strength and conditioning in the same 20 minutes because you never get the rest that would let them separate.

The complex

You'll do all four exercises in the following order, without putting the dumbbells down. Those four exercises in a row make up one round of the complex.

A1) Alternating Overhead Press—5 reps per arm

Start with both arms up. One arm stays up while the other presses, keeping a tight core and not leaning back. The press is the hardest movement here, so we start with it while you’re fresh.

After you are done with 5 reps on each side, bring the dumbbells down right into a Two-Dumbbell Goblet Squat.

A2) Two-Dumbbell Goblet Squat—10 reps

Bring both dumbbells together at your chest. Keep the weight close to your body. Sit back between your hips, keep your chest tall, drive up through the full foot. The weight at your chest helps you maintain upright posture. Aim for thighs parallel to the floor, elbows touching the legs (that’s a cue to avoid elbow flaring).

After you are done with 10 reps, you’re going to go right into a Bentover Batwing Row.

A3) Bentover Batwing Row—5 reps per arm

Hinge at the hips until your torso is near parallel or slightly above, back flat, dumbbells hanging. Row both arms to your ribs. Then one arm stays up while the other does five rows. Switch, and do five with the other arm.

When you complete all the reps on both sides, you are going to stand up straight and do ten Romanian Deadlifts.

A4) Romanian Deadlift—10 reps

From the hinge position, dumbbells in front of your thighs, push your hips back and lower the dumbbells along your legs until you feel the stretch in your hamstrings. Don’t round your back. Stand tall by driving your hips forward.

Those four exercises in a row make up one round of the complex. Rest 90 seconds and repeat for a total of three rounds.

The order isn’t random. You are alternating between lower- and upper-body exercises, giving your muscles a break while you work an opposite group. Start with the press while you’re freshest, move to the big leg work, then row, then finish on the hinge. Each movement sets up the next.

How to load it

Pick your weight based on the hardest exercise in the complex. That’s the overhead press, almost always. The weight you use for the press is the load you will use for everything else.

This means the squat and the RDL will feel light. That’s the trade, and it’s the right trade. You’re not trying to max any single movement—you’re trying to hold one weight through all four without breaking. If you load for the squat, you’ll never finish the press.

If you’re new to complexes, start lighter than you think. You can always add weight next round.

How to run it

Complete 3 rounds. Rest 60 to 90 seconds between rounds, not during them. The whole workout fits in 20 minutes.

The rest between rounds is real rest—set the weight down, breathe, shake out your forearms. The rest during a round is zero. That’s the deal.

Where it gets hard

Your grip may go first. By the time you reach the RDL, holding the dumbbells becomes the limiting factor.

If you have to set the dumbbells down in the middle of a round, the weight is too heavy for a complex. That’s not a failure of effort, it’s a loading error. Drop the weight and keep the round unbroken.

The other common mistake is letting form slip as you fatigue—if your reps stop looking like clean reps, the round is over.

How to progress

Three ways, in order:

Add a round. Go from 3 to 4, then 4 to 5, before you add weight.

Add weight. Once you can complete all rounds unbroken with clean form, go up.

Cut the rest. Shorten the between-round rest from 90 to 60 to 45 seconds. This is the hardest progression and the most real test of your conditioning.

Pick one variable at a time. Don’t add weight and cut rest in the same week.

Train well.

Have a great day,

—Irina

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This session is for that slot. Fifteen minutes, two exercises: a squat-to-press that drives the legs and shoulders and raises your heart rate, paired with reverse flyes for the back of the shoulders. Two dumbbells, done in 15 minutes.

How to do it

Run it as a circuit: do both exercises one after another, rest for 90 seconds, then repeat for three total rounds.

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1. Bench Squat-to-Press (Dumbbell Thruster)

3 × 10

A squat and an overhead press combined into one continuous movement, with the bench behind you as a depth gauge—it works the whole body and raises your heart rate.

Hold two dumbbells at your shoulders with a neutral grip, squat down to lightly tap the bench, then drive straight up and press the weights overhead in one unbroken movement—do not pause at the bottom, no separate squat and press.

Tap and go—don’t sit on the bench. Squeeze your glutes and press straight up.

A common mistake is arching the lower back and flaring the chest as the dumbbells move overhead.

Variation: If you prefer, rotate the dumbbells from neutral (palms facing each other) at the bottom squat position to palms-forward (palms facing away from you) as you press overhead—try both grips and keep whichever feels better.

2. Bent-Over Reverse Flyes (Palms Facing Out)

3 × 12

Use two light dumbbells. Hinge at the hips into an RDL position, keeping your back flat. Dumbbells hanging toward the floor with your palms facing away from your body. Raise the dumbbells out to the sides as if reaching back behind you, thumbs pointing up at the top, arms mostly straight, until you feel the back of your shoulders engaging.

Starting palms facing away and finishing thumbs-up puts more of the work in the rear delt, opens the shoulder joint a little more, and tends to feel better on cranky shoulders than a neutral grip. A slight bend in the elbows is fine. Move slowly and keep your shoulders down and away from your ears; if you feel it in your neck, you’re shrugging and the upper traps are taking over.

"We are what we repeatedly do. Excellence, then, is not an act, but a habit."—Will Durant

Have a great day,
—Irina

Run it as a circuit: move through all four exercises in order, then repeat for three total rounds. Rest as needed between exercises and 90–120 seconds between rounds.

1. Bulgarian Split Squat 1½ Reps—3 × 6 per leg

The hardest single-leg move in the workout, done first while you’re fresh. You start at the bottom, drive all the way up, lower, come halfway up, return to the bottom, then drive up again—that’s one rep. The extra pass through the bottom position loads the quads and glutes where they’re longest and working hardest. Bodyweight first; add a dumbbell only when six reps feel controlled. Front knee tracks over the second toe.

Full breakdown: Bulgarian Split Squat 1½ Reps

2. Bench Plank Row—3 × 8

A plank built on the bench with a single-arm row layered on top. The row pulls the dumbbell to your hip while your torso resists rotating toward the working arm—that anti-rotation demand is the real training here. Keep your hips square to the floor and pull from the back, not the bicep. Move at a controlled tempo; don’t let the hips twist to help the weight up.

Full breakdown: Bench Plank Row

3. Staggered Stance Hip Thrust — 3 × 8

A hip thrust with one foot forward and the other lightly staggered behind, shifting more of the load onto the lead glute without going fully single-leg. Drive through the heel of the front foot, finish with a full hip extension, and keep your ribs down at the top rather than arching the lower back. Even load on both sets, then switch the lead leg.

Full breakdown: Staggered Stance Hip Thrust

4. Hollow Body Press-to-Triceps Combo — 3 X (5+5+5)

A new combination exercise performed entirely in the hollow body hold with one dumbbell. You hold the position—legs up, head up, lower back pressed into the floor—through the whole sequence: five presses on one side, five on the other, then five triceps extensions. The core stays engaged the whole time, and the load shifts every time you switch, so your abs and obliques adjust to keep the torso level throughout.

How to do it:

1. Lie on your back, lift your legs and shoulders off the floor, and press your lower back flat into the ground. This is your hollow hold—maintain it the entire set.

2. Hold one dumbbell in your right hand, pressed up over your chest. Do 5 presses.

3. Pass the dumbbell to your left hand and do 5 presses on that side.

4. Bring the dumbbell into both hands and extend your arms straight up toward the ceiling, angled very slightly back from vertical so the weight clears your face.

5. Keeping your upper arms still and elbows pointing at the ceiling, bend at the elbows and lower the dumbbell slowly toward the floor behind your head. When your forearms are parallel to the floor, straighten the elbows to press it back to the start. Do 5 of these.

6. That completes one set. Hold the hollow position throughout.

Cues: the floor is your feedback here—if your lower back peels up off the ground, the hold has broken; reset before continuing. Keep the upper arms still on the extensions so the triceps does the work, not a swing from the shoulders. Pick a weight light enough to keep a flat back through all fifteen reps.

Parent moves: Hollow Body Alternating Press and Hollow Body Triceps Extension

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The press-to-triceps combo is the one I'd love feedback on. How did it feel? Did your lower back stay flat through all fifteen reps, or did it start lifting? Tell me in the comments.

—Irina

If the weekend is when you train, the goal is simple: cover everything that matters in two sessions without turning either one into a marathon. This program does that with eight exercises split across two days.

Day A is built around heavy sagittal-plane work—hinging and lunging—paired with pressing and core stability. Day B shifts to the frontal plane, adds a pull, and finishes with focused core work. Together, the two days hit every movement pattern: hinge, lunge, squat, push, pull, core stability, and core strength. Each session runs about 30 minutes including warm-up.

The Structure

Each day has two circuits. Within a circuit, move from the first exercise straight into the second—the pairings alternate muscle groups, so one area recovers while the other works. Rest 90 seconds after completing both exercises, then repeat for three rounds total.

Warm up for five minutes first: a few bodyweight squats, hip hinges, arm circles, and one light practice round of the first circuit.

Day A—Saturday

Circuit 1—3 rounds, rest 90 seconds after each round

1. Romanian Deadlift (RDL)—8 reps. Stand tall, holding the weight in your hands, knees straight but not locked. Push your hips back as far as they'll go while the weight travels down your legs. Spine stays neutral. Tuck your chin and keep a natural neck position on the way down. Cranking your neck to look forward puts it in extension under load—let your head follow your spine instead.

2. Hollow Body Alternating Press—8 reps per arm. Lie on your back with your legs lifted to about 30 degrees. Head up, eyes on the ceiling, not looking at your feet. Press both dumbbells up with a neutral grip (palms facing each other), then lower one arm and press it back up, alternating sides while the other arm stays extended. Your core's job is to stop the see-saw—if your torso rocks side to side, slow down or lower the weight.

Circuit 2—3 rounds, rest 90 seconds after each round

3. Deficit Reverse Lunge—8 reps per leg. Stand on a 3-to-4-inch surface with your whole foot on it. Take a big step back and drop the back knee all the way down. The deficit exists to increase range of motion, so use all of it. Keep a slight forward lean in your torso; it spares your back and biases the glutes. All reps on one side, then switch.

4. Side Plank Horizontal Press—8 reps per side. Get into a high side plank: hand under your shoulder, bottom foot forward, top foot back, hips lifted and stacked. Hold a light dumbbell in your top hand and press it straight out in front of you at shoulder height—parallel to the floor, not angled up—then return with control. Keep your shoulder back so it doesn't roll forward, and hold the side plank still throughout. Letting the hips drop is something to watch for—it shortens the lever and takes load off the core.

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Day B—Sunday

Circuit 1—3 rounds, rest 90 seconds after each round

1. Lateral Squat—6 reps per leg. Stand tall, bodyweight or holding a dumbbell or kettlebell in a goblet hold. Step one foot out wide, then squat straight down—chest up, knees tracking over toes, weight through the whole foot. Both knees bend; both legs work. Drive back up and bring the stepping foot back to center for one rep. This trains the frontal plane—side-to-side strength for stepping off a curb or catching a stumble—which front-to-back work leaves out.

2. Bird Dog Row—8 reps per side. Set up on a bench: left hand and right knee down, hips over the knee, shoulder over the wrist. Extend your left leg straight back, toes toward the floor, and hold a dumbbell in your right hand hanging straight down. Before you pull, brace your whole trunk as if bracing for a hit—then row the dumbbell to your hip, driving the elbow back to 90 degrees, and lower with control. Nothing moves but the rowing arm; hips stay square to the bench, spine neutral. Drive the extended heel straight back rather than lifting the leg, and keep that glute squeezed so the hip stays down instead of opening to the ceiling.

Circuit 2 — 3 rounds, rest 90 seconds after each round

3. Half Kneeling Dumbbell Curl-to-Press — 8 reps per side. Take a half kneeling position—one knee down, opposite foot forward, shin vertical, hips square and torso upright. Hold a dumbbell in the hand on the knee-down side with a neutral grip; extend the other arm out to the side in a fist. Brace your core like a mini crunch, then curl the dumbbell to your shoulder, pause, press straight overhead, pause, and reverse it back down. Keep the curl and press as two separate motion—if one flows into the other, momentum is doing the work. The fist and the brace keep the load off your lower back and stop the hips from shifting.

4. Pop Up Leg Lowers—15 reps. Lie on your back, holding onto something heavy behind your head, legs straight with your heels a few inches off the floor. Bring your legs up to 90 degrees, pop the hips up so your lower back leaves the floor, then lower slowly, return to starting position, stopping before your heels touch the floor. The slower the lowering, the more your core gets out of it. Keeping your legs straight vs bent at the knees, like for a reverse crunch, makes it significantly harder.

Making It Harder Over Time

Progress the same way each week: add a rep per set before you add weight. When you hit 10 reps on everything in a circuit, go up in load and drop back to the starting reps. If you finish a session with time left, add a fourth round to the first circuit rather than adding exercises.

The Bottom Line

Two days is enough—if those two days are built right. This program trains every pattern your body uses, in every plane it moves through, in about an hour of total weekly training time. What it asks in return is honest effort: full range on the deficit lunges, slow lowering on the leg lowers, real bracing on the rows.

Which day challenged you more—the heavy Saturday, or the sideways Sunday? Let me know in the comments.

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Welcome to Day 29.

One day before the end. Today is not a new workout — it is the full Home Strength Program laid out in one place.

Over the past four weeks you learned 24 exercises and put them together into four full-body workouts. This article organises all of it into a repeatable training program. Keep it. Use it after Day 30.

How the program works

Two strength sessions per week. The American College of Sports Medicine’s 2026 Position Stand on resistance training recommends training all major muscle groups at least twice weekly — this program meets that threshold in two sessions.

Option A: One 45-minute full-body session per week using one of the four weekly workouts, plus a second session using a circuit from a different week.

Option B: Split one weekly workout across two days — Circuit 1 one day, Circuit 2 on a different day. Each session runs 20–25 minutes.

The structure is always the same: two circuits of three exercises, three rounds each.

Week 1 — Foundations

Workout: Day 7 — Week 1 Full Body Workout

The fundamental movement patterns. A hinge, a vertical press, a horizontal pull, a glute isolation, a floor press with core demand, and a unilateral squat.

Circuit 1 — Kettlebell (Dumbbell) Deadlift → 1-Arm Overhead Press → Hip Thrust

Circuit 2 — 3-Point Dumbbell Row → Hollow Body 1-Arm Press → Alternating Goblet Reverse Lunge

Sets and reps: 3 rounds per circuit. 8–12 reps per exercise. For unilateral exercises, 8–12 reps per side. Rest 60–90 seconds between rounds. Rest 2–3 minutes between circuits if doing Option A.

Exercise demos: Day 1 — Kettlebell (Dumbbell) Deadlift Day 2 — 1-Arm Overhead Press Day 3 — Hip Thrust Day 4 — 3-Point Dumbbell Row Day 5 — Hollow Body 1-Arm Press Day 6 — Alternating Goblet Reverse Lunge

Week 2 — Load the Squat, Move Horizontally

Workout: Day 14 — Week 2 Full Body Workout

Two squat patterns — bilateral and unilateral. Pressing moves from vertical to horizontal. Anti-rotation through the core is introduced. The first frontal-plane movement is added.

Circuit 1 — Bulgarian Split Squat → Push-Up → Bench Plank Row

Circuit 2 — Goblet Squat → Plank with Alternating Shoulder Taps → Goblet Lateral Lunge

Sets and reps: 3 rounds per circuit. 8–12 reps per exercise. For unilateral exercises — the Bulgarian Split Squat, the Bench Plank Row, and the Goblet Lateral Lunge — 8–12 reps per side. For the Plank with Alternating Shoulder Taps, 8–12 taps per side. Rest 60–90 seconds between rounds. Rest 2–3 minutes between circuits if doing Option A.

Exercise demos: Day 8 — Bench Plank Row Day 9 — Goblet Squat Day 10 — Push-Up Day 11 — Bulgarian Split Squat Day 12 — Plank with Alternating Shoulder Taps Day 13 — Goblet Lateral Lunge

Week 3 — Remove the Support

Workout: Day 21 — Week 3 Full Body Workout

Every lower body exercise this week is either single-leg dominant or requires active hip stabilisation on one side. Every upper body exercise is unsupported. The stabilisers — core, hip rotators, hip abductors (gluteus medius and minimus) — determine how many clean reps you get.

Circuit 1 — Staggered Stance RDL → 1-Arm V-Sit Press → Lateral Squat

Circuit 2 — Dumbbell Split Stance Bent Over Row → Single-Leg Hip Thrust → Lateral Raises

Sets and reps: 3 rounds per circuit. 8–10 reps per exercise. For unilateral exercises — the Staggered Stance RDL, Single-Leg Hip Thrust, 1-Arm V-Sit Press, and Split Stance Bent Over Row — 8–10 reps per side. For the Lateral Squat, 8–10 reps per leg. For Lateral Raises, 12 reps. Rest 60–90 seconds between rounds. Rest 2–3 minutes between circuits if doing Option A.

Exercise demos: Day 15 — Staggered Stance RDL Day 16 — 1-Arm V-Sit Press Day 17 — Lateral Squat Day 18 — Dumbbell Split Stance Bent Over Row Day 19 — Single-Leg Hip Thrust Day 20 — Lateral Raises

Week 4 — Add Load and Complexity

Workout: Day 28 — Week 4 Full Body Workout

No new movement patterns this week. Each exercise is a more demanding version of something you already know — or a combination of two movements in one. Load increases. Support is removed further. Two exercises combine upper and lower body in a single rep.

Circuit 1 — Single-Leg RDL → Hollow Body Tricep Extension → Dumbbell Thruster

Circuit 2 — Batwing Row → 1-Arm-1-Leg Bridge Press → Goblet Step-Through Lunge

Sets and reps: 3 rounds per circuit. 8–10 reps per exercise. For unilateral exercises — the Single-Leg RDL, Batwing Row, and 1-Arm-1-Leg Bridge Press — 8 reps per side. For the Goblet Step-Through Lunge, 8–10 reps per leg. For the Hollow Body Tricep Extension and Dumbbell Thruster, 8–10 reps total. Rest 60–90 seconds between rounds. Rest 2–3 minutes between circuits if doing Option A.

Exercise demos: Day 22 — Single-Leg Romanian Deadlift Day 23 — Hollow Body Tricep Extension Day 24 — Dumbbell Thruster Day 25 — Batwing Row Day 26 — Goblet Step-Through Lunge Day 27 — 1-Arm-1-Leg Bridge Press

How to use this program after Day 30

Option 1: Repeat the four weeks in sequence. Run Weeks 1–4 again. You now know every exercise and every circuit — focus on adding weight where the current load feels too easy and tightening technique throughout.

Option 2: Stay with one week. Pick the week that challenged you most and run it for three weeks before moving on. Repeating the same week builds more familiarity with the movements and gives you more opportunities to add weight — which is how strength progresses.

Option 3: Mix and match. The circuit structure is consistent across all four weeks. If you want a harder lower body emphasis, combine Week 4’s Circuit 1 with Week 3’s Circuit 2. The rules stay the same: three rounds per circuit, 8–10 reps, 60–90 seconds rest between rounds.

The weights you recorded across the 30 days are your baseline. Whatever you return to, start there.

Day 29 done. One day left. Before tomorrow — what was your favourite exercise from the 30 days? Or a combination you'd keep in your routine? Let me know in the comments.

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Welcome to Day 28.

This week we covered six exercises: the Single-Leg Romanian Deadlift on Day 22, the Hollow Body Tricep Extension on Day 23, the Dumbbell Thruster on Day 24, the Batwing Row on Day 25, the Goblet Step-Through Lunge on Day 26, and the 1-Arm-1-Leg Bridge Press on Day 27.

Today we put them together in a full-body workout.

If you missed the Week 1 workout plan on Day 7, read that first. The circuit structure, rest periods, and the Option A / Option B split are explained there. This article builds on that — it does not repeat it.

What Week 4 adds

Week 1 introduced the fundamental movement patterns. Week 2 added unilateral lower body loading and moved pressing from vertical to horizontal. Week 3 removed support — every lower body exercise was either single-leg or required active stabilization on one side at a time, and every upper body exercise was unsupported.

Week 4 combines what came before and adds load and complexity at the same time. No new movement pattern is introduced this week. Instead, each exercise is a more demanding version of something you’ve already done — or a combination of two movements you already know.

The Single-Leg RDL is the fully unilateral version of the Staggered Stance RDL from Day 15 — the trail foot leaves the floor entirely, and the hip and core have to manage the balance demand with no contact support. The Goblet Step-Through Lunge is a continuous lunge that removes the reset between reps — the trail leg steps directly through to the next lunge without returning to a standing position, which keeps the hip flexors and quads under tension throughout the set.

The upper body follows the same escalation. The Batwing Row is a bent-over row that locks one arm at the top of the pull while the other works — constant tension in the upper back, no rest between reps. The Hollow Body Tricep Extension holds a hollow body position through every rep, which means the core is working as hard as the triceps for the entire set.

The two combination exercises are new this week in structure, not in movement. The Dumbbell Thruster is a front squat followed immediately by an overhead press — one continuous movement that loads both the lower and upper body in the same rep. The 1-Arm-1-Leg Bridge Press holds a single-leg bridge throughout an asymmetrical floor press, with the lifted leg and pressing arm on the same side — three things happening at once with no passive support anywhere.

The result is a week where you are working harder than at any point in the challenge — but with a movement vocabulary you already have. Every exercise is recognisable. The difficulty comes from removing rest, removing support, and adding load. That is what Week 4 is for.

The two-circuit structure

Circuit 1 — Unilateral hinge, core and press, full-body compound

1. Single-Leg RDL

2. Hollow Body Tricep Extension

3. Dumbbell Thruster

The Single-Leg RDL opens while the legs are completely fresh — it is the most technically demanding lower body exercise of the week and the one most sensitive to fatigue. Balance and hip control fail before the glutes and hamstrings do, so it goes first.

The Hollow Body Tricep Extension follows on the floor, shifting the work to the triceps and core while the legs recover. The hollow hold keeps the trunk active throughout, but the legs are unloaded.

The Dumbbell Thruster closes Circuit 1 as a full-body compound — the legs have had a full exercise of rest and return to work in a squat-to-press pattern that drives the dumbbells overhead from the bottom of the squat. It is the highest-demand exercise in the circuit and earns its place at the end.

Circuit 2 — Horizontal pull, glute and chest floor press, dynamic lunge

1. Batwing Row

2. 1-Arm-1-Leg Bridge Press

3. Goblet Step-Through Lunge

The Batwing Row opens Circuit 2 with a horizontal pull that loads the upper back — latissimus dorsi, mid-back muscles (trapezius and rhomboids) — while the legs are in a stable hinge position. The locked arm maintains constant upper back tension for the entire set.

The 1-Arm-1-Leg Bridge Press follows on the floor, combining glute and chest work in one movement. After a full circuit of standing and hinging, the floor position gives the legs a partial recovery while the glutes, chest, and core do the work.

The Goblet Step-Through Lunge closes the session with a dynamic lower body exercise that keeps tension continuous between reps. It is the highest total lower body volume of Circuit 2 and lands at the end, where the legs have had the most recovery time since the Single-Leg RDL.

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Option A: One full session, 45 min

Do both circuits back to back.

Circuit 1 — Single-Leg RDL → Hollow Body Tricep Extension → Dumbbell Thruster Rest 60–90 seconds between rounds. 3 rounds total. Rest 2–3 minutes, then move to Circuit 2.

Circuit 2 — Batwing Row → 1-Arm-1-Leg Bridge Press → Goblet Step-Through Lunge Rest 60–90 seconds between rounds. 3 rounds total.

Total: 18 working sets. Expect 45 minutes depending on rest periods.

Option B: Two shorter sessions, 20 min each

Day A — Circuit 1 × 3 rounds: Single-Leg RDL → Hollow Body Tricep Extension → Dumbbell Thruster

Day B — Circuit 2 × 3 rounds: Batwing Row → 1-Arm-1-Leg Bridge Press → Goblet Step-Through Lunge

Each session runs 20–25 minutes. The same total volume as Option A, split across two days.

Circuit 2 is the lower-fatigue option on its own — if you are short on time or energy, that is the one to go for.

Sets and reps

3 rounds per circuit. 8–10 reps per exercise. For unilateral exercises — the Single-Leg RDL, Batwing Row, and 1-Arm-1-Leg Bridge Press — that is 8 reps per side. For the Goblet Step-Through Lunge, 8–10 reps per leg. For the Hollow Body Tricep Extension and Dumbbell Thruster, 8–10 reps total.

Rest 60–90 seconds between rounds. Rest 2–3 minutes between Circuit 1 and Circuit 2 if doing Option A.

Day 28 done. Four weeks of work. Write down every exercise and the weight you used.

How did Week 4 feel compared to the previous three — did the combination exercises change how hard the circuits felt? Let me know in the comments.

See you tomorrow.

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Exercise Demos Week 4

Day 22 — Single-Leg Romanian Deadlift

Day 23 — Hollow Body Tricep Extension

Day 24 — Dumbbell Thruster

Day 25 — Batwing Row

Day 26 — Goblet Step-Through Lunge

Day 27 — 1-Arm-1-Leg Bridge Press

Exercises Week 3

Day 15 — Staggered Stance RDL

Day 16 — 1-Arm V-Sit Press

Day 17 — Lateral Squat

Day 18 — Dumbbell Split Stance Bent Over Row

Day 19 — Single-Leg Hip Thrust

Day 20 — Lateral Raises

Day 21 — Week 3 Full Body Workout 45 min

Exercises Week 2

Day 8 — Bench Plank Row

Day 9 — Goblet Squat

Day 10 — Push-Up

Day 11 — Bulgarian Split Squat

Day 12 — Plank with Alternating Shoulder Taps

Day 13 — Goblet Lateral Lunge

Day 14 — Week 2 Full Workout 45 min

Exercises Week 1

Day 1 — Kettlebell (Dumbbell) Deadlift

Day 2 — 1-Arm Overhead Press

Day 3 — Hip Thrust

Day 4 — 3-Point Row

Day 5 — Hollow Body 1-Arm Press

Day 6 — Alternating Goblet Reverse Lunge

Day 7 — Week 1 Full Workout 45 min

Welcome to Day 21.

This week we covered six exercises: the Staggered Stance RDL on Day 15, the 1-Arm V-Sit Press on Day 16, the Lateral Squat on Day 17, the Dumbbell Split Stance Bent Over Row on Day 18, the Single-Leg Hip Thrust on Day 19, and Lateral Raises on Day 20.

Today we put them together in a full-body workout.

If you missed the Week 1 workout plan on Day 7, read that first. The circuit structure, rest periods, and the Option A / Option B split are explained there. This article builds on that — it does not repeat it.

What Week 3 adds

Week 1 introduced the fundamental movement patterns. Week 2 introduced the most demanding unilateral lower body exercise in the challenge so far — the Bulgarian Split Squat. Pressing moved from vertical to horizontal, anti-rotation through the core was introduced, and the first frontal-plane movement was added.

Week 3 advances the challenge differently: it removes support. Every lower body exercise this week is either unilateral or demands active stabilization from the hip on one side at a time. The Staggered Stance RDL is a single-leg-dominant hinge with nothing to brace the torso against. The Single-Leg Hip Thrust concentrates the entire glute load on one side and forces the core and hip internal rotators to prevent the pelvis from tilting. The Lateral Squat continues the frontal-plane loading introduced by the Goblet Lateral Lunge on Day 13 — but where the lunge loads one leg at a time, the Lateral Squat plants both feet and loads both legs through the squat itself.

The upper body follows the same principle. The Split Stance Bent Over Row is the unsupported version of the 3-Point Row from Day 4 — the same pulling movement, with nothing to brace against. The 1-Arm V-Sit Press requires the core to hold a V-Sit position through every rep. Lateral Raises close the week as a dedicated shoulder isolation exercise — the only movement in the challenge so far that trains shoulder abduction, the direction that pressing and pulling do not cover.

The result is a week where the stabilizers — core, hip rotators, hip abductors (gluteus medius and minimus) — determine how many clean reps you get. The pelvis has to stay level through every single-leg movement, the torso has to stay square through every unsupported pull and press, and the hip has to control the lateral step in both directions. When those fail, the rep fails — before the primary muscles are anywhere close to done.

The two-circuit structure

Circuit 1 — Unilateral hinge, vertical press with core, frontal plane

1. Staggered Stance RDL

2. 1-Arm V-Sit Press

3. Lateral Squat

The Staggered Stance RDL opens while the legs are completely fresh — it is the most technically demanding lower body exercise of the week and the one most affected by fatigue.

The 1-Arm V-Sit Press follows on the floor, shifting the work entirely to the core and shoulder while the legs recover.

The Lateral Squat closes Circuit 1 in the frontal plane — the legs return to work, but in a movement direction and stance width that neither the RDL nor anything else in this circuit has loaded.

Circuit 2 — Horizontal pull, glute isolation, shoulder isolation

1. Split Stance Bent Over Row

2. Single-Leg Hip Thrust

3. Lateral Raises

The Split Stance Bent Over Row opens Circuit 2 with a horizontal pull that demands the upper back (latissimus dorsi), the mid-back muscles (trapezius and rhomboids), and the core — the legs are in a stable hinge position but not the primary focus.

The Single-Leg Hip Thrust follows on the floor, loading the glutes one side at a time after the legs have had a full circuit of rest.

Lateral Raises close the session as a shoulder isolation exercise with a light load — no lower body involvement, no core demand beyond standing upright, a controlled finish to a session where everything else has already worked hard.

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Option A: One full session, 45 min

Do both circuits back to back.

Circuit 1 — Staggered Stance RDL → 1-Arm V-Sit Press → Lateral Squat Rest 60–90 seconds between rounds. 3 rounds total. Rest 2–3 minutes, then move to Circuit 2.

Circuit 2 — Split Stance Bent Over Row → Single-Leg Hip Thrust → Lateral Raises Rest 60–90 seconds between rounds. 3 rounds total.

Total: 18 working sets. Expect 45 minutes depending on rest periods.

Option B: Two shorter sessions, 20 min each

Day A — Circuit 1 × 3 rounds: Staggered Stance RDL → 1-Arm V-Sit Press → Lateral Squat

Day B — Circuit 2 × 3 rounds: Split Stance Bent Over Row → Single-Leg Hip Thrust → Lateral Raises

Each session runs 20–25 minutes. The same total volume as Option A, split across two days.

Circuit 2 is the lower-fatigue option on its own — if you are short on time or energy, that is the one to go for.

Sets and reps

3 rounds per circuit. 8–10 reps per exercise. For unilateral exercises — the Staggered Stance RDL, Single-Leg Hip Thrust, 1-Arm V-Sit Press, and Split Stance Bent Over Row — that is 8–10 reps per side. For the Lateral Squat, 8–10 reps per leg. For Lateral Raises, 12 reps.

Rest 60–90 seconds between rounds. Rest 2–3 minutes between Circuit 1 and Circuit 2 if doing Option A.

Day 21 done. That’s three weeks. Write down every exercise and the weight you used.

How did Week 3 feel compared to the first two — did removing the support change where you felt the work? Let me know in the comments.

See you tomorrow.

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Exercise Demos Week 3

Day 15 — Staggered Stance RDL

Day 16 — 1-Arm V-Sit Press

Day 17 — Lateral Squat

Day 18 — Dumbbell Split Stance Bent Over Row

Day 19 — Single-Leg Hip Thrust

Day 20 — Lateral Raises

Exercises Week 2

Day 8 — Bench Plank Row

Day 9 — Goblet Squat

Day 10 — Push-Up

Day 11 — Bulgarian Split Squat

Day 12 — Plank with Alternating Shoulder Taps

Day 13 — Goblet Lateral Lunge

Day 14 — Week 2 Full Workout 45 min

Exercises Week 1

Day 1 — Kettlebell (Dumbbell) Deadlift

Day 2 — 1-Arm Overhead Press

Day 3 — Hip Thrust

Day 4 — 3-Point Row

Day 5 — Hollow Body 1-Arm Press

Day 6 — Alternating Goblet Reverse Lunge

Day 7 — Week 1 Full Workout 45 min

Welcome to Day 14.

This week we covered six exercises: the Bench Plank Row on Day 8, the Goblet Squat on Day 9, the Push-Up on Day 10, the Bulgarian Split Squat on Day 11, the Plank with Alternating Shoulder Taps on Day 12, and the Goblet Lateral Lunge on Day 13.

Today we put them together in a full-body workout.

If you missed the Week 1 workout plan on Day 7, read that first. The circuit structure, rest periods, and the Option A / Option B split are explained there. This article builds on that — it does not repeat it.

What Week 2 adds

Week 1 covered the fundamental movement patterns: a hinge, a vertical press, a horizontal pull, a glute isolation, a floor press with core demand, and a unilateral squat.

Week 2 stays in the same territory but shifts the emphasis and loads the squat pattern twice — the Goblet Squat as a bilateral movement and the Bulgarian Split Squat as the most demanding unilateral lower body exercise in the challenge so far. Two squat variations in one week means more total work for the quads (quadriceps), glutes (gluteus maximus), and hamstrings — the largest muscles in the body. Bigger muscles require more work to develop, and they return the most in terms of strength, metabolic benefit, and the kind of functional capacity that carries over into everyday life.

The pressing moves from vertical to horizontal. The Push-Up is a horizontal press — the same pushing pattern as the Overhead Press, but loaded differently, with the core required to hold a straight line from head to heel throughout. It also pairs directly with the Bench Plank Row, which is a horizontal pull. Push and pull in the same plane, in the same circuit.

Week 2 also has two core exercises where Week 1 had one. The Bench Plank Row demands anti-rotation through the core at the same time the arm is pulling. The Plank with Alternating Shoulder Taps is a dedicated core stability exercise — the load is bodyweight only, but the demand on the shoulders (deltoids) and core to resist rotation is significant. These two exercises do not belong in the same circuit. The shoulder tap plank follows the Goblet Squat in Circuit 2, giving the upper body a rest from the pressing and rowing done in Circuit 1.

The two-circuit structure

Circuit 1 — Unilateral legs, horizontal push, horizontal pull

1. Bulgarian Split Squat

2. Push-Up

3. Bench Plank Row

The Bulgarian Split Squat opens while the legs are completely fresh — it is the most technically demanding exercise of the six and the one most affected by fatigue. The Push-Up follows as an upper body exercise, giving the legs a partial rest while the chest, shoulders, and triceps work. The Bench Plank Row closes with a horizontal pull that balances the Push-Up and finishes the circuit with the back muscles and biceps.

Circuit 2 — Bilateral legs, core stability, frontal plane

1. Goblet Squat

2. Plank with Alternating Shoulder Taps

3. Goblet Lateral Lunge

The Goblet Squat opens with a bilateral lower body movement — both legs working together, lower technical demand than the Bulgarian Split Squat. The Shoulder Taps follow as a core and shoulder stability exercise, shifting the work away from the legs while they recover. The Goblet Lateral Lunge closes the session in the frontal plane — a movement pattern that neither circuit has touched yet, targeting the inner thigh muscles (adductors) and glutes (gluteus medius) from a different angle than any squat or lunge done this week.

Option A: One full session, 45 min

Do both circuits back to back.

Circuit 1 — Bulgarian Split Squat → Push-Up → Bench Plank Row Rest 60–90 seconds between rounds. 3 rounds total. Rest 2–3 minutes, then move to Circuit 2.

Circuit 2 — Goblet Squat → Plank with Alternating Shoulder Taps → Goblet Lateral Lunge Rest 60–90 seconds between rounds. 3 rounds total.

Total: 18 working sets. Expect 45 minutes depending on rest periods.

Option B: Two shorter sessions, 20 min each

Day A — Circuit 1 × 3 rounds: Bulgarian Split Squat → Push-Up → Bench Plank Row

Day B — Circuit 2 × 3 rounds: Goblet Squat → Plank with Alternating Shoulder Taps → Goblet Lateral Lunge

Each session runs 20–25 minutes. The same total volume as Option A, split across two days.

Circuit 2 is the lower-fatigue option on its own — if you are short on time or energy, that is the one to prioritise on a harder day.

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Sets and reps

3 rounds per circuit. 8–12 reps per exercise. For unilateral exercises — the Bulgarian Split Squat, the Bench Plank Row, and the Goblet Lateral Lunge — that is 8–12 reps per side. For the Plank with Alternating Shoulder Taps, 8–12 taps per side.

Rest 60–90 seconds between rounds. Rest 2–3 minutes between Circuit 1 and Circuit 2 if doing Option A.

Exercise Demos Week 2

Day 8 — Bench Plank Row

Day 9 — Goblet Squat

Day 10 — Push-Up

Day 11 — Bulgarian Split Squat

Day 12 — Plank with Alternating Shoulder Taps

Day 13 — Goblet Lateral Lunge

Exercises Week 1

Day 1 — Kettlebell (Dumbbell) Deadlift

Day 2 — 1-Arm Overhead Press

Day 3 — Hip Thrust

Day 4 — 3-Point Row

Day 5 — Hollow Body 1-Arm Press

Day 6 — Alternating Goblet Reverse Lunge

Day 7 — Week 1 Full Workout 45 min

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