Whether you're getting back into a fitness routine, starting fresh, or rebuilding after a break—this Level 1 full-body workout is designed to wake up your muscles, enhance mobility, and strengthen foundational movement patterns.
With a special emphasis on the upper body, this session balances strength, control, and stability—perfect for those 40+ or anyone prioritizing performance and joint health.
Total Time: ~45–55 minutes
💪 Goal: Build full-body strength with upper-body emphasis, mobility, and core stability.
Let’s get to work.
🔥 Warm-Up (~8–10 mins)
Prepares the body for performance, increases blood flow, and primes mobility.
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Treadmill Walk (Pace): 5 minutes
Gradually increase pace to raise core temp. -
World’s Greatest Stretch: 2 sets (1 rep each side = 1 set)
Total-body mobility move that opens hips, spine, and shoulders. -
Child's Pose to Prone Cobra: 1 set of 5 reps
Improves spinal mobility and posture awareness. -
Shoulder Band Dislocates: 1 set of 6 reps
Excellent for warming up rotator cuffs and improving overhead mobility.
⚙️ Activation Phase (~6–8 mins)
Engages the nervous system and preps target muscle groups.
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Glute Bridge with Foam Roller: 1 set of 60–90 seconds
Activates glutes and resets hip extension mechanics. -
Alternating Dead Bugs: 1 set of 12 reps
Teaches core bracing and coordination. -
Jump Squat to Stabilization: 1 set of 5–8 reps
Improves power and balance control. -
Standing Band Chest Explosions: 1 set of 25 reps
Preps pecs, shoulders, and nervous system for push movements.
🏋️♂️ Conditioning Circuit (~25 mins)
Strength + endurance training with a push-pull-core flow.
Perform in 2–3 rounds, rest 60–90 seconds between sets.
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Elbow Plank: 3 sets of 45 seconds
Builds total-body tension and deep core strength. -
Goblet Squat: 3 sets of 12–20 reps
Full-body compound move with a lower-body emphasis. -
Push-Ups: 3 sets of 12–20 reps
Classic upper body strength builder—scale to knees or incline if needed. -
Split Stance Overhead DB Press: 1–3 sets of 12–20 reps
Improves shoulder stability and single-leg balance. -
Anti-Rotation Pallof Press (Kneeling or Standing): 1–3 sets of 8–12 reps (each side)
Core anti-rotation training to bulletproof your spine and midline.
🧘♂️ Cool Down (~8 mins)
Promotes recovery, reduces soreness, and resets posture.
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Treadmill Walk (Easy pace): 5 minutes
Gentle cooldown to bring heart rate back to baseline. -
90/90 Glute Stretch: 2 sets (1 stretch each side = 1 set)
Opens hips and releases tension in the glutes. -
Side-Lying T-Spine Mobilization: 1 set of 5 reps per side
Restores upper back mobility—critical for shoulder health. -
Walking Quad Stretch: 3 sets (1 rep each side = 1 set)
Dynamic stretch to release front of thighs and promote better gait mechanics.
🧠 Pro Tip:
Track how your body feels after each workout—especially shoulder mobility, core engagement, and muscle fatigue. Master the basics here, and you’ll build a rock-solid foundation for Phases 2 & 3.
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