# Advanced Full Body

You'll push your limits with some of the toughest bodyweight moves around — expect real burn, real strength, and a serious sense of accomplishment by the end.

## Warm-Up

- 1 × 60s Dynamic Stretch
- 1 × 40s Leg Swing (Front & Side) _(Each side)_
- 1 × 8 Squat (Dynamic Mobility)

## Main

- 3 × 6 Archer Push-Up _(Each side)_
- 3 × 6 Pull-Up _(Full range, chin over bar)_
- **Superset · 3 rounds**
  - 8 Split Squat (Bulgarian) _(Each side)_
  - 5 Nordic Hamstring Curl _(Lower slowly, 3-4 sec)_
- 3 × 40s Hollow Body Hold _(Squeeze every muscle tight)_

## Cool-Down

- 1 × 40s Standing Forward Fold
- 1 × 40s Child's Pose Lat Stretch