Exercise 01
Dumbbell Squat
3 sets12-15Rest 60-75 sec
Cue: Chest up, sit between hips, drive through whole foot.
Open in JEFIT ↗Day 01 of 14
Day 01 • Strength
Foundation Ritual
Full-Body Reset
Rebuild confidence with an easy first full-body session that wakes up legs, push strength, pulling muscles, and core.
Active35-40 min
Completion tracker
0 / 6 completed
Check off each exercise as you finish it. Once all 6 are done, this day flips to completed automatically.
Warm-up
- 5 min incline walk or bike
- 8 bodyweight squats
- 8 wall push-ups
- 8 hip hinges
- 20 sec dead hang or band shoulder opener
Coach note
Keep the first session deliberately easy. Leave 2-3 reps in reserve on every set.
Finisher
5 minutes easy walk and 3 deep breaths before leaving the gym.
How to win today
- Show-up win: Finish the session in 35-40 min or less.
- Focus: Move with control and leave 1-2 gears in reserve.
- Exit cue: Finish feeling better than when you started.
Volume
6 exercises
Use this page as your checklist, then roll straight into the next day when this one feels automatic.
Today’s workout
Day 01 exercise flow
Exercise 02
Push-Up
3 sets8-12Rest 60 sec
Cue: Straight line from head to heel. Elevate hands if needed.
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Exercise 03
Barbell Bent-Over Row
3 sets10-12Rest 75 sec
Cue: Hinge first, then row to lower ribs without shrugging.
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Exercise 04
Barbell Shoulder Press
2 sets8-10Rest 75 sec
Cue: Brace ribs down and press in a straight line.
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Exercise 06
Dumbbell Hammer Curl
2 sets12Rest 45 sec
Cue: Controlled up and down. No swinging.
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