Phase 2 Beginner: Day 1 Phase 2 Beginner: Day 1

This tutorial covers every exercise you'll be doing on day 1 across the three weeks of phase 2. 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 underhand-grip bent-over row

Target: Upper back, lats, biceps, forearm

Dumbbell close-grip floor press

Target: Triceps, chest

Dumbbell pull-overs

Target: Back, lats

Modification – Bent-over row:

• If your shoulder mobility won't let you achieve a full-range of motion or you feel uncomfortable bringing a weight over your head, work on your back with traditional bent-over rows.

Glute bridge hold

Target: Glutes, hamstrings

Modification – Glute bridge:

• If you don't want to hold the bridge, perform regular glute bridges and rest at the bottom.

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 floor chest fly

Target: Chest, anterior deltoids

Walkouts

Target: Full body

Bench push-up (on knees)

Target: Triceps, chest, anterior deltoids, core

High plank (on knees)

Target: Core, shoulders

Dumbbell reverse row + curl

Target: Upper back, biceps, forearms

Dumbbell suitcase squat

Target: Legs

Jump rope steps

Target: Full body

Mountain climber steps

Target: Core, rectus abdominis, obliques, hip flexors, shoulders, chest, triceps

Modification::

• Bring down the speed and step it out.

Dumbbell alternating skater lunges

Target: Glutes, quads, hamstrings, hip abductors and adductors

Modification – Alternating curtsy lunge:

• If poor hip mobiility or knee pain prevents you from getting into the lunge position with good form, curtsy lunges will work similar muscles without as much demand on the knees.

Dumbbell half jack steps + press

Target: Full body

Butt kick steps

Target: Legs

Jumping jacks

Target: Full body

Dumbbell single-arm overhead carry

Target: Full body, core