# Full Body Basics

You'll work every major muscle group from head to toe — feel strong, balanced, and accomplished in just 30 minutes.

## Warm-Up

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

## Main Workout

- **Superset · 3 rounds**
  - Pushup Progression
  - Row Progression
  - Simple Squat Progression
- **Superset · 3 rounds**
  - Hinge Progression
  - Anti-Extension Progression

## Cool Down

- 1 × 30s Child's Pose
- 1 × 30s Hamstring Stretch (Supine)
- 1 × 30s Kneeling Hip Flexor Stretch
- 1 × 30s Standing Forward Fold