Phase 1 - Foundation & Flow (Weeks 1-4)

Omsa’s Strength Training Program with minimal equipment - Phase 1 – Foundation & Flow (Weeks 1–4)

Welcome to Phase 1 — your starting point for building strong, confident movement that supports real life. Over these first four weeks, we’ll lay the groundwork with intentional strength training designed to reconnect you with your body’s natural patterns: squatting, hinging, pressing, pulling, and balancing. You’ll get to know your weights, your breath, and your unique rhythm — all without pressure or rush.

Expect workouts that feel clear, doable, and deeply functional. Whether you’re picking up groceries, getting up from the floor with ease, or simply carrying yourself taller through your day, this phase is about creating access — not intensity. You’ll move better, feel stronger, and begin noticing the quiet, powerful changes that happen when you start from the ground up.

Equipment:

For this program we use only 2 pairs of dumbbells and 1 kettlebell. 

Dumbbells (DB):

  • Light pair: 3–5 kg (6–12 lbs)
  • Medium pair: 6–10 kg (12–22 lbs)

For beginners or older adults, 3 + 6 kg might be enough. For more active or younger clients, 5 + 10 kg is a better fit.

Kettlebell (KB):

  • Single moderate weight: 8–12 kg (18–26 lbs)

Ideal for swings, goblet squats, deadlifts, and carries. A 10 kg kettlebell is a solid middle ground.

General Notes

Always remember that nobody knows your body better than you, so make sure to listen to your body, modify as needed, and move mindfully.


Workout Frequency: 3 times/week with at least 1 rest day between work days.

Program Overview

Phase

Focus

1

Foundation & Flow

2

Strength & Challenge

3

Power & Precision

 

Weekly Progression

Week

Load/Reps

Progression

Week 1

Light weight, 2–3 sets of 10–12 reps

Learn movement, prioritize form

Week 2

Moderate weight, 3 sets of 10 reps

Build familiarity and confidence

Week 3

Moderate+, 3–4 sets of 8–10 reps

Increase volume or load

Week 4

Moderate+, 4 sets of 8 reps

Add reps or sets, shorten rest slightly

 

Rest between sets as needed, but ~1 min can be a good start. 

Let’s go!

 

Day 1: Full Body Strength 

Warm-Up 

• Cat/Cow x 15

Cues: Knees below your hips and hands below your shoulders. Inhale as you arch your spine and your head is coming up. Exhale as your round your spine and tuck your chin to your chest. 

 • Air (Bodyweight) Squats x 10

Cues: Stand with your feet a little bit wider than shoulder width apart. Toes can be pointing straight forward or a little out to the side — do what’s comfortable and make sure your knees is moving in line with your toes. Keep a strong core and a straight back throughout the movement. Inhale as you squat down and exhale as you come back up standing, pressing from your heels. 

 • Arm Circles, 10 forward + 10 backward

Cues: Feet are shoulder width apart and your knees are soft, not in a locked out position. Straight back all the way through your neck, so tuck your chin slightly. Make big circles with your arms, as big as your shoulders allow you to today. 

• Glute Bridges x 15

Cues: Bend your knees and bring your feet towards your butt. Keep your feet flat on the floor. Tuck your chin. Arms along your side. Palms either facing up or down. Exhale as you push your hips up towards the ceiling, squeeze your glutes at the top and then inhale as you lower down almost all the way to the floor and then press up again.  

• Deep Breathing x 5 

 

Main Strength Work

Cues: Feet a little bit wider than hip width and your toes pointing out a little. Cup your hands and hold the bottom of the kettlebell in front of your chest, under your chin. Keep a straight back and strong core at all times. Squat down, butt out, chest up, making sure the knees are moving in line with the toes, so they’re not caving inwards. Inhale on the way down and exhale up as you push through your heels. 

Cues: Feet hip width apart. Hinge forward from you hips and place one hand on a bench or chair. The other hand holds the kettlebell. Your back is straight and your core engaged throughout the movement. Your back stays in level, so you’re not twisting it. Neck is in neutral position. Exhale as you lift the kettlebell up by bringing your elbow up. Give your back a little squeeze before returning down while keeping the tension as you inhale. 

    Cues: You can do them standing, tall kneeling, or sitting. If you’re sitting, keep your feet flat on the floor and keep your back straight. If you’re standing on your feet or knees, keep your feet or knees hip width apart. If you’re standing, keep your knees slightly bent. Look straight ahead. Strong core. Lift the dumbbells to your shoulders. From here, exhale and press the dumbbells up above your head to almost straight arms (no locked elbow joints). Inhale as you bring the dumbbells down to shoulder height again. 

    Cues: Straight back. Strong core. If your wrists hurt, you can try being on your knuckles and the first bone of your fingers (like if you make fists) and see if that feels better. Elbows can be tight to your sides or pointing out a little, pick your choice or alternate between the two.

    Cues: Knees below your hips and hands below your shoulders. Strong core. Neutral neck. If you need more support for balance take a wider stance with your knees and hands. 

    Cues: Lie down on your back. Hold the dumbbells on (almost) straight (no locked out joints) arms above your chest. Your lower back is glued to the floor at all times (most important thing in this exercise). Knees towards your chest in a 90 degree angle. From here, lower one leg at a time to the floor as you exhale. Inhale as you bring the leg up and switch sides. Don’t go lower with your legs than you can keep your lower back connected to the ground. 

     

    Cool-Down

    Cues: Stretch your legs out in front of you. Feel your sit bones connected to the ground. Sit with your straight back. If you feel a stretch on the backside of your legs, staying here is enough. If not, bend in your hips and lean forward with your straight back until you feel the limit for the day. Remember: every day is different! Wherever you feel the stretch, stay there, breathe long and deep. 

    Cues: Bring your left knee to your chest and cross it over your body. You can help to gently press down your knee with your right hand. Twist your upper body to the left. Your left arm is stretched out diagonally up above your head and your face is turned towards that hand. Stay in this position, relax and breathe long and deep.  

    • Complete Relaxation on Back, Long Deep Breathing - 3 min


    Day 2: Push-Oriented Strength

    Warm-Up

    Cues: Bend your knees and bring your feet towards your butt. Keep your feet flat on the floor. Tuck your chin. Arms along your side. Palms either facing up or down. From this position lift your toes up, so you’re standing and staying on your heels. Start marching by lifting one foot up at a time. Keep a strong core throughout the movement.

    Cues: Stand with your back towards a wall. The following points of your body  should be towards, or as close as possible to, the wall: heels, calves, butt, shoulder blades, and the back of your head. A common mistake, to be able to touch the back of the head to the wall, is looking up. If this is happening, tuck your chin and press the head back. Even if the head is not touching the wall here, you’re in the right starting position. In this position, bring your arms all the way up to straight arms above your head, with your arms touching the wall. From here bend in the elbows and bring the elbows down to the sides and then up again. The goal is for the arms to touch the wall throughout the movement. A modification can be to bring your feet out from the wall, just resting your back against it, so your position feels more comfortable. You can also do them lying down on your back. A great exercise to prevent rounded shoulders.

    Cues: Stand with your feet a little bit wider than shoulder width apart. Toes can be pointing straight forward or a little out to the side — do what’s comfortable and make sure your knees is moving in line with your toes. Keep a strong core and a straight back throughout the movement. Inhale as you squat down and exhale as you come back up standing, pressing from your heels.

    Cues: Stand up with your feet shoulder width apart. Let your arms hang relaxed along your sides. In this position, roll your shoulders forward a few times and then switch directions, rolling them back. Inhaling when the shoulders move up and exhale on the way down.


    Main Strength Work

    Cues: Choose a stair/stable chair in a height that is ok for you. Use dumbbells for bigger challenge. Strong core. Do all step ups on one leg before switching to the other leg. Exhale when you step up. Inhale when you slowly step down

    Cues: Feet a little bit wider than hip width and your toes pointing out a little. Cup your hands and hold the bottom of the kettlebell in front of your chest, under your chin. Keep a straight back and strong core. Squat down, butt out, chest up, making sure the knees are in line with the toes, so they’re not caving inwards. Stay here with long and deep breathing. 

    Cues:  Lie on your back. Bend your knees and place your feet flat on the floor. Tuck your chin. Hold the dumbbells on your straight arms, soft elbows. This is your starting position. Inhale and lower the dumbbells by bending in the elbow, all the way until your elbows touch the floor. If you choose to lower your elbows closer to your body, you will target more triceps. Letting the elbows come down further out from your body, you will get more chest focus. Exhale as you press the dumbbells up to straight arms

    Cues: You can do these sitting or standing. If you’re sitting, place your feet flat on the floor. If you’re standing, keep your knees soft (slightly bent). Straight back and strong core throughout the exercise. Hold the dumbbells in a neutral grip, palms facing your body. With a slight bend in the elbows, exhale as you bring your straight arms out to each side, stopping at shoulder height. Exhale as you lower the dumbbells down to your sides

    • Plank (on knees or full)
      2 sets of 1 min

    Cues: You can modify this exercise to stand on your knees instead of your toes, if needed. Straight back. Neutral neck. Press the elbows down. Long deep breathing

    • Side Plank, on knees or full  (Core)
      2 sets of 30 sec/side

    Cues: Maintain a straight line from head to feet/knees, so the hips are not sinking lower. Strong core. Elbow positioned under your shoulder. 

     

    Cool-Down

    Cues: Hold on to a wall for balance. Standing on your left leg, your right hand grabs hold of left foot or ankle and bring it back towards your butt. Your knees are side by side and the bent knee is pointing straight down. Engaged core. Neck in neutral position and shoulders are relaxed. Long, deep breathing. 

    Cues: Stretch one arm in front of you and cross it over your body. Grab hold of its elbow with your other arm and bring the straight arm in towards your chest. Relax your shoulders and breathe deeply. Repeat on the other side.

    • Seated Breath Awareness, 3 min

    Cues: Sit with a straight spine and your neck slightly tucked. Feel your sit bones connected to whatever you’re sitting on. Place your hands in your lap or on your belly, do what feels best at the moment. Relax your belly and feel how it expands on your inhale and comes in towards the spine as you exhale. Long, deep breathing. 


    Day 3: Pull-Oriented Strength 

    Warm-Up

    Cues: Stand up with feet hip width apart. Keep a slight bend in your knees at all times. Stretch the arms up, reaching up and back over your head. Stretching out the whole front side. Then bend forward and down from the hips, keeping your arms above your head, stretching out the whole backside. Let your head and arms relax for a moment. Then take the power from your legs and butt as you reach back up again and continue the up-and-down movement. Inhale as your reach up and exhale as you come down.

    Cues: Stand up with your knees slightly bent. Straight back. Arms along your sides. Swing your arms like two pendulums moving towards each other. Inhale every time the arms move towards its highest point and exhale as they’re coming down. Make it a dance and bend your knees with the motion.  

    Cues: On all four. Knees below your hips and hands below your shoulders. Place your left hand behind your neck and keep your elbow level with your shoulders. Inhale twist your upper body by lifting the left elbow towards the ceiling. Exhale as you lower the elbow towards the floor. Continue this movement, twisting the spine. Repeat on the other side.  

    Cues: Sit down on the floor with your legs stretched out in front of you. Flex and point your feet, pumping your calves. You can also make “waves” with your feet by curling and stretching your toes while pumping your calves. After the pumps, roll your ankles in both directions.  

     

    Main Strength Work

    Cues: Put the kettlebell right beside your foot or on a steady platform on the right hight for you. Feet hip width apart. Equal weight on both feet and keep that balanced stance throughout the movement. Hinge in the hips and squat down with a straight back and chest up. Pick up the kettlebell and exhale as you stand up. Inhale down

    Cues: Feet hip width apart. Hinge forward from you hips. Your back is straight and your core engaged throughout the movement. Neck is in neutral position. Hold one dumbbell in each hand, hanging down. Exhale as you pull the dumbbells up to your sides towards the lower part of your rib cage. Keep the elbows close to your body. Give your back a little squeeze before returning the weight down and inhale. 

    Cues: Feet shoulder width apart. Knees slightly bent. Strong core. Looking straight ahead. Hold the dumbbells with a neutral grip to start with. Shoulders relaxed. Keep the upper arms stable as you bend at the elbow and lift the dumbbells towards your shoulders. At the same time as you’re lifting you turn your hands to a supinated grip, palms facing up. Exhale as you lift and inhale as you lower the dumbbells down to straight arms and a neutral hand position, palms facing the body

    Cues: Find a stable plank position. Engage your core and keep your hips level with the ground. Pull the dumbbell towards your hip. Keep the elbow close to your body. Squeeze the shoulder blade, engaging the back muscles in the top position as you exhale. Lower the dumbbell down to starting position as you inhale. 

    Cues: Feet hip width apart. Hold and keep the dumbbells over your head on straight (no locked out elbow joints) arms while marching with high knees. Keep a strong core. Look straight ahead. Avoid a forward head posture

    • Side Plank, on knees or full (Core)
      2 sets of 30 sec/side

    Cues: Maintain a straight line from head to feet/knees, so the hips are not sinking lower. Strong core. Elbow positioned under your shoulder.

     

    Cool-Down

    Cues: Stretch your legs out in front of you. Feel your sit bones connected to the ground. Sit with your straight back. If you feel a stretch on the backside of your legs, staying here is enough. If not, bend in your hips and lean forward with your straight back until you feel the limit for the day. Remember: every day is different! Wherever you feel the stretch, stay there, breathe long and deep.

    Cues: Sit on the floor with your legs stretched out in front of you. Hands on the floor behind you. Bend the left knee and place the ankle on top of the right leg right above the knee, so you see the figure 4. From this position, bend your right knee and bring it in towards your chest. Lift your chest so your back is straight and feel the stretch in your butt on the left side. Repeat on the other side.

    Cues: Lie on back. Bring your knees towards the chest. Arms along your sides or stretched out to the sides. Palms facing either up or down. With long, deep breathing you let your knees move slowly from side to side towards the floor.

     

    ➡️ Weekly Option: A Little Movement Snack - whenever you feel you’ve been sitting for too long / whenever it  suits you

    No specific reps or times here. Taking a little break with these movements for just a few minutes makes wonders.

    Cues: You can do these on all four, like a Cat/Cow or sitting on a chair. If sitting on a chair, feel your sit bones connected to the seat and keep your feet flat on the floor. Hands on your knees. Elbows straight throughout the movement. Inhale and arch your spine, bringing your chest up. Exhale and round your spine. You can keep the neck straight or let it “dance” along with the spine in a more exaggerated movement where you can also bring the shoulders more into it. Do what feels best at the moment.  

    Cues: Lie on back. Bend your knees and bring your feet towards your butt. Keep your feet flat on the floor. Tuck your chin. Arms along your side. Palms either facing up or down. Push your hips up towards the ceiling, squeeze your glutes at the top and then lower your hips down just a little bit before your press up again. A small movement, pulsing, in the highest position. A great way to stretch out the hip flexors after sitting too long.

    Cues: Stand up with your feet shoulder width apart. Let your arms hang relaxed along your sides. In this position, roll your shoulders forward a few times and then switch directions, rolling them back. Inhaling when the shoulders move up and exhale on the way down. 

    Cues: With your back towards a wall, squat down to a 90 degree angle in your knees. Shoulders back. Tuck your chin. Stay here with long, deep breathing. 

    Cues: Lie on back. Bring your knees towards the chest. Arms along your sides. Palms facing either up or down. With long, deep breathing you let your knees move from side to side towards the floor.