# Full Body Basics

You'll hit every major muscle group with simple dumbbell moves that build real strength from the ground up. Perfect for your first month — each session leaves you feeling stronger and more confident.

## Warm-Up

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

## Main Workout

- **Superset · 3 rounds**
  - 10 Squat - Dumbbell
  - 10 Bench Press - Dumbbell
  - 10 Row (Bent-Over) - Dumbbell
- **Superset · 3 rounds**
  - 12 Glute Bridge
  - Anti-Extension Progression
  - 8 Dead Bug

## Cool Down

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