# Monday

You'll hit every major movement pattern in one tight session — push, pull, legs, and core. Three focused rounds, no rest between exercises, just real work.

## Warm-up

- 3 × 10 Arm Circle
- 3 × 8 Hip Circle

## Main

- **Superset · 3 rounds**
  - 6 Push-Up
  - 10 Bodyweight Squat
  - 12 Glute Bridge
  - 20s Plank

## Cool-down

- 1 × 30s Butterfly Stretch
- 1 × 30s Hamstring Stretch (Supine)