# Full Body Grind

You'll hit every major muscle group with zero equipment — just you, the floor, and some serious effort. Three rounds of bodyweight strength that leave you feeling strong and accomplished.

## Warm-Up

- 1 × 8 Squat (Dynamic Mobility)
- 1 × 8 Cat-Cow
- 1 × 10 Arm Circle
- 1 × 5 Inchworm

## Main Workout

- 1 × Simple Squat Progression _(progression — pick your level)_
- 3 × 12 Glute Bridge
- 1 × Pushup Progression _(progression — pick your level)_
- 1 × Row Progression _(progression — pick your level)_
- 1 × Anti-Extension Progression _(progression — pick your level)_
- 3 × 20s Side Plank

## Cool Down

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