# Full Body Conditioning

Get ready to build total-body strength while keeping your energy high! You'll mix powerful compound lifts with banded circuits that'll leave you feeling strong and accomplished from head to toe.

## Warm-Up

- 1 × 45s Jumping Jacks
- 1 × 30s Hip Circle
- 1 × 30s Arm Circle
- 1 × Squat Progression _(progression — pick your level)_
- 1 × 5 Inchworm

## Compound Strength

- 3 × 8 Deadlift (Romanian)
- 3 × 8 Bench Press - Dumbbell
- 1 × Pullup Progression _(progression — pick your level)_

## Banded Accessory Circuit

- **Circuit · 3 rounds**
  - 12 Bent Over Row
  - 12 Hip Lift - Resistance Band
  - 10 Lateral Raise - Resistance Band
- **Circuit · 3 rounds**
  - 12 Bicep Curl - Resistance Bands
  - 12 Triceps Extension (Overhead) - Resistance Band
  - 10 Pallof Press - Resistance Band

## Core Finisher

- **Circuit · 3 rounds**
  - 30s Plank
  - 8 Dead Bug
  - 12 Glute Bridge

## Cool Down

- 1 × 30s Quad Stretch
- 1 × 30s Standing Single-Leg Hamstring Stretch
- 1 × 30s Chest Opener Stretch
- 1 × 40s Child's Pose
- 1 × 30s Seated Spinal Twist Stretch