# Bodyweight Burn

You'll hit every muscle from head to toe with zero equipment needed — expect a satisfying burn and a real sense of strength by the end.

## Warm-Up

- 1 × 8 Squat (Dynamic Mobility)
- 1 × 10 Arm Circle
- 1 × 6 Inchworm
- 1 × 8 Cat-Cow

## Main Workout

- **Superset · 3 rounds**
  - Pushup Progression
  - Row Progression
- **Superset · 3 rounds**
  - Simple Squat Progression
  - 12 Glute Bridge
- 1 × Anti-Extension Progression _(progression — pick your level)_
- 3 × 30s Side Plank

## Cool Down

- 1 × 40s Child's Pose
- 1 × 40s Kneeling Hip Flexor Stretch
- 1 × 40s Hamstring Stretch (Supine)
- 1 × 30s Shoulder Stretch (Cross-Body)