# Full Body Thursday

High Knee March · Arm Circle · Bodyweight Squat · Good Morning · Cat-Cow · Hip Circle · Knee Push-Up · Glute Bridge March · Reverse Lunge · Row (Bent-Over) · Squat (Front) · Push-Up · Bicep Curl · Crescent Lunge · Standing Forward Fold · Shoulder Stretch (Cross-Body) · Triceps Stretch · Cobra Stretch · Child's Pose

## Warm-up

- 1 × 30s High Knee March
- 1 × 30s Arm Circle
- 1 × 30s Bodyweight Squat
- 1 × 30s Good Morning - Resistance Band
- 1 × 30s Cat-Cow
- 1 × 30s Hip Circle
- 1 × 30s Knee Push-Up
- 1 × 30s Glute Bridge March

## Main Workout

- 2 × 10-12 Deadlift (Romanian) - Dumbbell
- 2 × 8-12 Squat (Front) - Dumbbell
- 2 × 10-12 Row (Bent-Over) - Dumbbell
- 2 × 8-12 Floor Press - Dumbbell
- 2 × 8-12 Bird Dog

## Cool-down

- 1 × 30s Crescent Lunge
- 1 × 30s Standing Forward Fold
- 1 × 30s Shoulder Stretch (Cross-Body)
- 1 × 30s Triceps Stretch - Overhead
- 1 × 30s Cobra Stretch
- 1 × 1min Child's Pose