# Full Body Basics

You'll work your whole body from head to toe — building strength, confidence, and a little sweat in just 30 minutes. Perfect for getting started and feeling great!

## Warm-Up

- 1 × 30s Cat-Cow
- 1 × 10 Arm Circle
- 1 × 8 Squat (Dynamic Mobility)
- 1 × 5 Inchworm

## Main Workout

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

## Cool Down

- 1 × 30s Child's Pose
- 1 × 30s Hamstring Stretch (Supine)
- 1 × 30s Kneeling Hip Flexor Stretch
- 1 × 30s Standing Forward Fold
- 1 × 60s Savasana