28-Day Program · Series 1

28 days · 477 steps in total · Day 1: 11 steps · Level: Beginner · Focus: Full Body

28-Day Program Series 1 is a full-body month of 477 steps across 28 days, with 11 steps on Day 1. It is a steady, balanced routine: every day works the whole body rather than isolating one area.

Day 1 starts with Jumping Jacks, Incline Push-Ups and Knee Push-Ups — a warm-up followed by two approachable push-up variations. If you want a month-long plan and do not have a specific focus area in mind, Series 1 is a straightforward place to start.

Day 1 steps

• Jumping Jacks20s
• Incline Push-Ups×8
• Knee Push-Ups×5
• Push-Ups×4
• Wide Arm Push-Ups×4
• Incline Push-Ups×8
• Knee Push-Ups×5
• Push-Ups×4
• Wide Arm Push-Ups×4
• Cobra Stretch20s
• Chest Stretch20s

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General fitness information only, not medical advice. Stop if an exercise causes pain, and talk to a doctor before starting a new workout routine if you have a health condition.