# Dumbbell Full Body

You'll hit every muscle group with a clean, focused dumbbell session — leaving you stronger and energized from head to toe.

## Warm-Up

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

## Main Workout

- 3 × 10 Squat (Front) - Dumbbell
- 3 × 10 Deadlift (Stiff-Legged) - Dumbbell
- 3 × 10 Bench Press - Dumbbell
- 3 × 10 Row (Bent-Over) - Dumbbell
- 1 × Anti-Extension Progression _(progression — pick your level)_

## Cool Down

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