A1. 15 min — Strength · Lower Body & Pull

In our first week together we train at 8 reps per exercise, 2 sets. Rest briefly between sets — long enough to feel ready, short enough to keep moving. You can always pause the video if you need longer.

This session builds lower body strength through the squat pattern and upper body pulling strength through the row — two movement patterns your body will use every single day. The floor press adds a pushing element that trains chest, shoulders and triceps with full control from the ground.

This week you'll train:
Goblet Squat · Floor Press · Bent-Over Row
Finisher: Farmer Carry

→ Not sure where to start with weights? See the weight guide below.