Phase 1 Beginner: Day 1 Phase 1 Beginner: Day 1

This tutorial covers every exercise you'll be doing on day 1 across the three weeks of phase 1. It is split into Key lifts – compound movements that repeat each week – and Supporting exercises that will change each week.

Key lifts

Nail the big compound lifts that will be repeated on day 1 each week.

Dumbbell single-arm row

Target: Shoulders, chest, lats

Modification – Dumbbell chest-supported row:

• If you can't maintain good form with a single-arm row, try the chest supported version for a more simple position.

Dumbbell bent-over row

Target: Back, latissimus dorsi, rhomboids, trapezius, biceps

Modification – Isometric dumbbell row:

• Perform the rows one at a time to give the other side a longer break in between reps.

Dumbbell floor press

Target: Chest, shoulders, triceps

Dumbbell floor chest fly

Target: Chest, anterior deltoids

Supporting exercises

Get the most out of these moves designed to target more muscle groups while supporting your key lifts. They'll rotate to keep your day 1 workouts feeling fresh.

Dumbbell incline Y raise

Target: Shoulders, upper back

Modification – Dumbbell seated rear fly:

• If you don't have an incline bench, perform the move sitting on a flat bench or a chair.

Dumbbell chest-supported row

Target: Shoulders, back, chest

Modification – Dumbbell single-arm row:

• If you feel one side doing all the work, try a single-arm row and focus on improving your quality of movement.

Crunch

Target: Core, rectus abdominis, hip flexors

Modification:

• Take it slow and take longer rests between reps if needed.

High plank (on knees)

Target: Core, shoulders

Modified bent-knee V-sit

Target: Core

Plank shoulder tap (on knees)

Target: Core, shoulders

Leg switches

Target: Core, legs

Russian twist

Target: Obliques, rectus abdominis, hip flexors

Modification – Modified side plank dips:

• If you're feeling lower back pain, try hitting the obliques with this side plank variation.
• Don't forget to swap sides.