# Dumbbell Full Body

You'll hit every major muscle group with just a pair of dumbbells — leaving you feeling strong, balanced, and accomplished in 30 minutes flat.

## Warm-Up

- 1 × 8 Squat (Sky Reach)
- 1 × 10 Arm Circle
- 1 × 8 Squat (Dynamic Mobility)
- 1 × 8 Cat-Cow

## Main Workout

- **Superset · 3 rounds**
  - 10 Squat - Dumbbell
  - 10 Deadlift - Dumbbell
- **Superset · 3 rounds**
  - 10 Shoulder Press - Dumbbell
  - 10 Row (Bent-Over) - Dumbbell
- 3 × 30s Dead Bug

## Cool Down

- 1 × 30s Kneeling Hip Flexor Stretch
- 1 × 30s Hamstring Stretch (Supine)
- 1 × 30s Chest Expansion Stretch (Elbows Back)
- 1 × 30s Child's Pose