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.

Seated cable row

Target: Shoulders, back, lats

Modification – Dumbbell single-arm row:

• You can use this exercise to work on your rowing before hitting the cable machine.

Smith bar bench press

Target: Chest, back, shoulders, triceps

Modification – Cable chest press:

• If you don't have a Smith bar, substitute it for a chest press using D handles.

Lat pulldown

Target: Lats, shoulders, back

Modification – Dumbbell bench pull-over:

• If you don't have access to a pulldown machine, grab a bench and dumbbells to work the same muscles.

Dumbbell seated neutral shoulder press

Target: Shoulders, triceps

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 reverse row + curl

Target: Upper back, biceps, forearms

Dumbbell suitcase squat

Target: Legs

Step-out half burpee

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.

Butt kick steps

Target: Legs

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

High plank (on knees)

Target: Core, shoulders

Jumping jacks

Target: Full body

Dumbbell single-arm overhead carry

Target: Full body, core