# Full Body Basics

Welcome to Day 1! Today you'll build a strong foundation with bodyweight squats and push-ups — two moves that will transform your strength over the next 28 days. Expect to feel challenged but in control as you focus on nailing your form.

## Warm-Up

- 1 × 30s Jumping Jacks
- 1 × 30s Arm Circle
- 1 × 30s Hip Circle
- 1 × 10 Leg Swing
- 1 × 5 Inchworm

## Main Workout

- 1 × Squat Progression _(progression — pick your level)_
- 1 × Pushup Progression _(progression — pick your level)_
- 2 × 10 Reverse Lunge
- 2 × 10 Glute Bridge
- 2 × 20s Plank

## Cool Down

- 1 × 30s Child's Pose
- 1 × 30s Hip Flexor Stretch
- 1 × 30s Seated Hamstring Stretch
- 1 × 30s Chest Stretch
- 1 × 30s Cat-Cow