# Giannakis‘ "Full Body Core Foundation"

You'll build foundational strength across your entire body with simple, effective movements. Three focused rounds of push, pull, squat, hinge, and core work — no equipment needed, just solid progress.

## Warm-up

- 1 × 8 Squat (Sky Reach)
- 1 × 10 Mountain Climber
- 1 × 8 Hip Circle

## Main

- **Superset · 2 rounds**
  - 10 Push-Up
  - 10 Row (Doorframe)
- **Superset · 2 rounds**
  - 10 Bodyweight Squat
  - 12 Glute Bridge
- 3 × 30s Plank
- 2 × 10 Dead Bug
- 2 × 15 Calf Raise

## Cool-down

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