# Full Body Flow

You'll hit every muscle group with a balanced mix of pushing, pulling, squatting, and core work — all in 30 minutes, no equipment needed.

## Warm-Up

- 1 × 8 Cat-Cow
- 1 × 10 Leg Swing (Front & Side) _(Each side)_
- 1 × 40s Jumping Jacks

## Main

- **Superset · 3 rounds**
  - 12 Push-Up
  - 10 Row (Doorframe)
- **Superset · 3 rounds**
  - 10 Split Squat _(Right)_
  - 10 Split Squat _(Left)_
  - 15 Glute Bridge
- 3 × 10 Dead Bug _(Each side)_

## Cool-Down

- 1 × 40s Half Pigeon _(Right)_
- 1 × 40s Half Pigeon _(Left)_
- 1 × 45s Seated Forward Fold