A balanced full-body session that hits every major muscle group with compound moves and keeps your heart rate up with shorter rest periods. You'll build real strength and conditioning at the same time — let's get after it!
Created by
Unknown
Jumping Jacks
1 set × 40s
Hip Circle
1 set × 10 reps
Arm Circle
Bodyweight Squat
Scapular Pull-Up
1 set × 8 reps
Pull-Up
3 sets × 6 reps, 6 reps, 6 reps
Push-Up
Deadlift (Romanian) - Resistance Band
Dip (Parallel Bar)
Resistance Band Row
Glute Bridge
Hanging Knee Raise
Resistance Band Lateral Walk
Face Pull - Resistance Bands
3 sets × 10 reps, 10 reps, 10 reps
Child's Pose
Quad Stretch
1 set × 30s
Chest Doorway Stretch
Seated Hamstring Stretch