# Full Body Circuit

Build real strength today by slowing things down — controlled movements mean more muscle activation and better results. You'll hit every major muscle group with a focus on quality over speed!

## Warm-Up

- 1 × 60s Jumping Jacks
- 1 × 10 Hip Circle _(Each direction)_
- 1 × 10 Shoulder Circle _(Forward then backward)_
- 1 × 10 Bodyweight Squat _(Move slowly, feel the stretch)_
- 1 × 8 Cat-Cow _(Slow and controlled)_

## Main Workout – Compounds

- 3 × 8 Squat (Goblet) - Dumbbell _(3-second lower, pause at bottom)_
- 3 × 8 Deadlift (Romanian) - Dumbbell _(3-second hinge down, feel the hamstrings)_
- 3 × 8 Bench Press - Dumbbell _(3-second lower to chest)_
- 3 × 8 Row (Bent-Over) - Dumbbell _(3-second lower, squeeze at top)_

## Accessories

- 3 × 12 Lateral Raise - Dumbbell _(3-second lower, keep slight bend in elbow)_
- 3 × 12 Bicep Curl - Dumbbell _(3-second lower, full range of motion)_
- 3 × 12 Triceps Kickback - Dumbbell _(3-second extend, each arm)_
- 3 × 10 Reverse Lunge - Dumbbell _(Each leg, 3-second lower)_

## Cool Down

- 1 × 30s Quad Stretch _(Each leg)_
- 1 × 30s Standing Single-Leg Hamstring Stretch _(Each leg)_
- 1 × 30s Shoulder Stretch (Cross-Body) _(Each arm)_
- 1 × 45s Child's Pose _(Breathe deeply and relax)_