28-Day Program · Series 9

28 days · 511 steps in total · Day 1: 11 steps · Level: Beginner · Focus: Full Body

28-Day Program Series 9 totals 511 steps across 28 days, with 11 steps on Day 1. It is a fuller month than Series 7 and 8, with more work packed into each week.

Day 1 opens with Jumping Jacks, Incline Push-Ups and Knee Push-Ups — a classic full-body start. Pick Series 9 if you want a solid month of training that is neither the lightest nor the longest in the set.

Day 1 steps

• Jumping Jacks20s
• Incline Push-Ups×12
• Knee Push-Ups×8
• Push-Ups×7
• Wide Arm Push-Ups×6
• Incline Push-Ups×12
• Knee Push-Ups×8
• Push-Ups×7
• Wide Arm Push-Ups×6
• 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.