Phase 3 Beginner: Day 1 Phase 3 Beginner: Day 1

This tutorial covers every exercise you'll be doing on day 1 across the three weeks of phase 3. 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 + pulse

Target: Upper back, biceps

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 bench press

Target: Chest, shoulders, triceps

Dumbbell bench pull-over

Target: Upper back, chest, triceps

Dumbbell seated rear flys

Target: Shoulders, chest

Modification – Dumbbell rear raise:

• The standing raise is an alternative if you have issues with seated positioning.

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 flys

Target: Chest, shoulders

Modification – Dumbbell floor chest fly:

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

Walkouts

Target: Full body

Push-up on knees

Target: Chest, shoulders, triceps, back, core

Modification – Elevated push-up:

• Doing elevated push-ups on your knees will help you work on your technique.

Plank shoulder tap (on knees)

Target: Core, shoulders

Dumbbell alternating reverse lunge + single-arm swing

Target: Legs, core, shoulders, forearms

Dumbbell squat alternating pivot press

Target: Full body

Butt kicks

Target: Legs

Modification – Butt kick steps:

• Take out the impact and step it out.

Mountain climber steps

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

Modification::

• Bring down the speed and step it out.

Dumbbell half jacks + press

Target: Full body

Modification – Dumbbell half jack steps + press:

• Take out the impact.

Dumbbell alternating 45-degree lateral lunge + hammer curl

Target: Legs, biceps

Jump rope

Target: Full body

Modification – Jump rope steps:

• Take out the impact and step it out.

Crunch

Target: Core, rectus abdominis, hip flexors

Modification:

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

Dumbbell alternating narrow press + march

Target: Full body

Step-out half burpee

Target: Full body

Squat hold

Target: Legs

Modified bent-knee V-sit

Target: Core