Perform this workout 3–4 times a week. Adjust reps and sets based on your fitness level. Rest for 30–60 seconds between exercises.

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1. Squats (Legs and Glutes)

• Equipment: None. Use dumbbells for added resistance.

• How to Do It:

  1. Stand with feet shoulder-width apart, toes slightly turned out.

  2. Keep your back straight and chest up.

  3. Lower your hips until thighs are parallel to the floor.

  4. Push through heels to return to standing.

• Reps and Sets: 3 sets of 12–15 reps.

• Tip: Avoid letting knees cave inward; maintain knee alignment over toes.

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2. Push-Ups (Chest, Shoulders, and Triceps)

• Equipment: Yoga mat (optional).

• How to Do It:

  1. Start in a plank position, hands under shoulders, body straight.

  2. Lower yourself until your chest almost touches the ground.

  3. Push back up to the starting position.

• Reps and Sets: 3 sets of 10–12 reps. Modify by doing knee push-ups if needed.

• Tip: Engage your core to avoid sagging hips.

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3. Bent-Over Rows (Back and Biceps)

• Equipment: Dumbbells or resistance band.

• How to Do It:

  1. Hold a dumbbell in each hand. Hinge at your hips, keeping your back flat.

  2. Pull the weights toward your ribcage, squeezing shoulder blades together.

  3. Lower slowly to the starting position.

• Reps and Sets: 3 sets of 12–15 reps.

• Tip: Keep your neck neutral and avoid rounding your back.

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4. Plank (Core)

• Equipment: Yoga mat (optional).

• How to Do It:

  1. Begin in a forearm plank position, elbows under shoulders, body in a straight line.

  2. Hold this position, engaging your core.

• Duration: 3 sets of 20–60 seconds.

• Tip: Avoid arching your lower back.

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5. Step-Ups (Legs, Glutes, and Cardio)

• Equipment: Sturdy chair or step.

• How to Do It:

  1. Step one foot onto the chair, pressing through your heel.

  2. Bring the other foot up, then step back down.

  3. Alternate legs.

• Reps and Sets: 3 sets of 10–12 reps per leg.

• Tip: Keep your movements controlled to avoid imbalance.

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6. Overhead Press (Shoulders)

• Equipment: Dumbbells or resistance band.

• How to Do It:

  1. Hold a dumbbell in each hand at shoulder height, palms facing forward.

  2. Press the weights overhead until arms are fully extended.

  3. Lower to the starting position.

• Reps and Sets: 3 sets of 10–12 reps.

• Tip: Avoid arching your back; engage your core.

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7. Dead Bug (Core Stability)

• Equipment: None.

• How to Do It:

  1. Lie on your back with arms extended above your shoulders and knees bent at 90 degrees.

  2. Lower one arm and the opposite leg until they’re just above the floor.

  3. Return to the starting position and alternate sides.

• Reps and Sets: 3 sets of 10–12 reps per side.

• Tip: Keep your lower back pressed to the floor.

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Cool-Down (5–10 Minutes)

Stretching improves flexibility and aids recovery.

1. Hamstring Stretch: Hold for 20–30 seconds per leg.

2. Child’s Pose: Hold for 30 seconds to relax the back and hips.

3. Cat-Cow Stretch: Alternate between arching and rounding your back for 30 seconds.

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General Tips for Beginners

• Start Light: Focus on form over weight.

• Progress Gradually: Increase reps or weights as you get stronger.

• Stay Consistent: Aim for at least 3 sessions per week.

• Hydrate and Rest: Ensure adequate hydration and 7–9 hours of sleep nightly.

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Tracking Your Progress

• Journal Workouts: Record sets, reps, and weights.

• Set Goals: Example: Perform 10 full push-ups in 4 weeks.

• Celebrate Small Wins: Recognize progress to stay motivated.

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By following this guide, you’ll not only build a solid fitness foundation but also cultivate a long-term, sustainable workout routine. Remember, Shift Hustle is all about empowering you to take charge of your health—one step at a time!