28-Day Program · Series 11

28 days · 607 steps in total · Day 1: 16 steps · Level: Intermediate · Focus: Full Body

28-Day Program Series 11 jumps to 607 steps over 28 days, with 16 steps on Day 1. That is a clear step up in daily length from Series 1–10, and the exercise choices get harder too.

Day 1 opens with Jumping Jacks, full Push-Ups and Incline Push-Ups — no knee or wall variation to ease in with. Series 11 is for people who already handle basic push-ups and want longer, tougher daily sessions.

Day 1 steps

• Jumping Jacks20s
• Push-Ups×12
• Incline Push-Ups×10
• Plie Squats×8
• Offset Push-Ups×12
• Russian Twist×12
• Push Up Hold10s
• Incline Push-Ups×12
• Plie Squats×6
• Offset Push-Ups×12
• Backward Lunge×10
• Diamond Push-Ups×5
• Incline Push-Ups×12
• Push Up Hold10s
• 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.