🔥 DAY 1 WORKOUT 🔥
Day 1 is where momentum begins. Don’t aim for perfect — aim for present. You showed up today, and that already separates you from the version of you that wanted to quit. Let’s chase growth, not excuses. NO QUIT
1️⃣ WARM-UP (5 minutes) — All Levels
Perform each move for 45 seconds with 15 seconds transition.
- Arm circles (big range forward/backward)
- March in place → light jog in place (choose level)
- Hip openers
- Bodyweight good-mornings
- Plank walkouts (slow and controlled)
Purpose: Elevate heart rate, prime hips/shoulders, activate core.
2️⃣ MAIN WORKOUT (22–30 minutes)
Format: 4 circuits • 2 rounds each (Beginner 1 round per circuit if needed)
Rest: 60 sec after each round, 90 sec between circuits. Each circuit blends upper, lower, core, and functional movement.
🔥 CIRCUIT 1 — FOUNDATIONAL STRENGTH
(2 rounds — 6 minutes each)
Beginner
- Push-ups: 10 reps (knees OK)
- Air squats: 15 reps
- Dead bug: 10/side
- Glute bridge: 15 reps
Intermediate
- Push-ups: 15–20
- Tempo squats (3 sec down, 1 sec up): 15
- Hollow hold: 20 sec
- Single-leg glute bridge: 10/side
Advanced
- Decline or explosive push-ups: 12–15
- Jump squats: 12–15
- Hollow rocks: 20 reps
- Single-leg hip thrust: 12/side
🔥 CIRCUIT 2 — FUNCTIONAL ATHLETIC MOVEMENT
(2 rounds — 6 minutes each)
Beginner
- Reverse lunges: 10/leg
- Bear crawl hold: 20 sec
- Step-outs (lateral): 20 reps
- Plank: 20 sec
Intermediate
- Walking lunges: 12/leg
- Bear crawl: 20 yards or 20 sec
- Lateral skaters (light hop): 12/side
- Plank reach: 10/side
Advanced
- Plyometric lunges: 10/leg
- Bear crawl (fast): 30–40 yards
- Lateral power skaters: 15/side
- Plank walk (up/down plank): 12 reps
🔥 CIRCUIT 3 — CORE & CONTROL
(2 rounds — 5–6 minutes each)
Beginner
- Sit-ups or crunches: 15
- Side plank: 15 sec/side
- Bird dogs: 10/side
Intermediate
- V-ups: 12–15
- Side plank: 25 sec/side
- Bird dogs (tempo hold): 12/side
Advanced
- Toe touches: 20
- Side plank hip lifts: 20/side
- Supermans (slow tempo): 15
🔥 CIRCUIT 4 — FINISHER: “NO QUIT 90”
(90 seconds total)
Choose level:
Beginner:
March fast in place OR light jog
Intermediate:
High knees (moderate) 90 sec
Advanced:
Max-effort high knees 45 sec
Burpees 45 sec
3️⃣ COOL DOWN & RECOVERY (3–5 minutes)
- Slow breathing: 30 sec
- Hamstring stretch: 30 sec/side
- Chest doorway stretch: 30 sec
- Quad stretch: 30 sec/side
- Prayer stretch / child’s pose: 45 sec
💥 MODIFICATIONS FOR LIMITATIONS
Knees Issues
- Replace jump squats/lunges with: Sit-to-stands Reverse lunges (non-impact) Wall sits Step-back squats
Lower Back Issues
- Swap sit-ups for: Dead bugs Bird dogs Planks Glute bridges
Shoulder Issues
- Push-up alternatives: Wall push-ups Elevated push-ups Band pulls (if available)
- Replace plank walk-ups with: High plank hold
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🔥 DAY 1 WORKOUT 🔥
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21 days to Rebuild. Refocus. Rise. Physically, Mentally, Spiritually.
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