# Full Body Basics

You'll hit every major muscle group with nothing but your bodyweight — leaving you feeling strong, balanced, and accomplished in just 30 minutes.

## Warm-Up

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

## Main Workout

- **Superset · 3 rounds**
  - Simple Squat Progression
  - Pushup Progression
- **Superset · 3 rounds**
  - Row Progression
  - 12 Glute Bridge
- 1 × Anti-Extension Progression _(progression — pick your level)_

## Cool Down

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