# Full Body Burn

You'll hit every muscle from head to toe with zero equipment needed — expect to feel strong, sweaty, and accomplished in just 30 minutes.

## Warm-Up

- 1 × 60s Dynamic Stretch
- 1 × 10 Squat (Dynamic Mobility)
- 1 × 10 Arm Circle
- 1 × 10 Hip Circle

## Main Workout

- **Superset · 3 rounds**
  - Simple Squat Progression
  - Pushup Progression
  - Row Progression
- **Superset · 3 rounds**
  - 12 Glute Bridge
  - Anti-Extension Progression
  - 20s Side Plank

## Cool Down

- 1 × 45s Child's Pose
- 1 × 40s Hamstring Stretch (Supine)
- 1 × 40s Kneeling Hip Flexor Stretch
- 1 × 30s Shoulder Stretch (Cross-Body)