28-Day Program · Series 3

28 days · 492 steps in total · Day 1: 13 steps · Level: Beginner · Focus: Full Body

28-Day Program Series 3 totals 492 steps across 28 days, opening with 13 steps on Day 1. The extra Day 1 length comes with more lower-body work from the start.

Jumping Jacks, Incline Push-Ups and Plie Squats open the month, so legs get attention on day one rather than as an afterthought. Choose Series 3 if you want a full-body month that leans a little more on squats and leg strength.

Day 1 steps

• Jumping Jacks20s
• Incline Push-Ups×7
• Plie Squats×6
• Push-Ups×4
• Heel Touch×8
• Box Push-Ups×6
• Plie Squats×6
• Knee Push-Ups×3
• Backward Lunge×6
• Push-Ups×3
• Incline Push-Ups×5
• Cobra Stretch20s
• Chest Stretch20s

Start this program in the app →

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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.