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This workout serves as Day 1 of our FB30 30 Day Challenge but can be used as a standalone workout anytime!

Hey, FB family!

It is Day 1, and we are kicking things off with a lower-body strength-focused workout. I like to start most programs with a grounded, strength-focused workout that keeps things simple and effective. This one is about your lower body the foundation of movement and stability—and is built to help ease into the challenge.

Equipment needed:

• Dumbbells (Light, Medium, Heavy)
• Mat (Optional)

You'll be moving through three strength-based circuits. There's no cardio or jumping here; it's just dumbbells, focus, and control. We're hitting all the major muscle groups in the lower body: glutes, hamstrings, quads, and calves.

Why this format? This workout builds consistency without burning you out and is perfect for setting the tone at the start of a new program. You won't see complex moves or anything flashy. You will get simple exercises, muscle engagement, and a chance to dial in your form.

This workout was designed to meet you wherever you're at today. Whether you're returning from a break, just getting into strength training, or looking to reinforce your foundations, this is a great place to start.

I kept lunges and a few other exercises bodyweight for better control and joint-friendliness. Still, everything else uses dumbbells, and you can easily scale up or down depending on how you feel. Want to take it easy? Use lighter weights and more time to focus on form. Feeling good? Grab medium or heavy dumbbells and push the pace during the work intervals. Also, this one fits nicely into any routine lower body day, total body split, or paired with a mobility or core session.

Here are a few quick tips before you hit play:

• All lunges are bodyweight to reduce joint stress and keep it knee-friendly.
• Use a chair or wall for balance, if needed.
• Keep your core braced and spine neutral, and work with control over speed.

You laid the foundation today, and that's a big win. This challenge is about progress, not perfection, so take the momentum from this workout and carry it forward.

Workout Structure

Warm-Up – 1 Round, 40 seconds each

• March in Place
• Bodyweight Squats
• Front Kicks
• Reverse Lunge with Torso Rotation
• Rolldowns

Water break

Circuit 1 – Quads & Glutes / 2 Rounds | 40 sec work / 20 sec rest 

• Goblet Squat
• Forward Lunge (Bodyweight – alternating)
• Loaded Glute Bridge (DB on hips)
• Standing Calf Raise 

Water Break

Circuit 2 – Hamstrings & Stability / 2 Rounds | 40 sec work / 20 sec rest

• Romanian Deadlift (2 DBs)
• Alt. Lateral Squat (Bodyweight)
• Split Squat – Right Side (Bodyweight)
• Split Squat – Left Side (Bodyweight)

Water break

Circuit 3 – Posterior Chain & Core Stability / 1 Round | 30 sec work / 15 sec rest 

• Sumo Squat (1 DB)
• Suitcase Carry March (1 DB – 15 sec per side)
• Reaching SL Deadlift – Right
• Reaching SL Deadlift – Left

Cooldown – 1 Round, 30 seconds each

• Standing Hamstring Stretch
• Seated Figure Four Glute Stretch (Left)
• Seated Figure Four Glute Stretch (Right)
• Side-Lying Quad Stretch (Left)
• Side-Lying Quad Stretch (Right)
• Downward Dog Calf Stretch
• Frog Stretch