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Full Body Intensity

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!

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Workout Breakdown

Warm-Up

Jumping Jacks

1 set × 40s

Hip Circle

1 set × 10 reps

Arm Circle

1 set × 10 reps

Bodyweight Squat

1 set × 10 reps

Scapular Pull-Up

1 set × 8 reps

Main Workout — Compounds

Pull-Up

3 sets × 6 reps, 6 reps, 6 reps

Push-Up

3 sets × 6 reps, 6 reps, 6 reps

Deadlift (Romanian) - Resistance Band

3 sets × 6 reps, 6 reps, 6 reps

Dip (Parallel Bar)

3 sets × 6 reps, 6 reps, 6 reps

Accessory Work

3 circuits

Resistance Band Row

1 set × 10 reps

Glute Bridge

1 set × 10 reps

3 circuits

Hanging Knee Raise

1 set × 10 reps

Resistance Band Lateral Walk

1 set × 10 reps

Face Pull - Resistance Bands

3 sets × 10 reps, 10 reps, 10 reps

Cool Down

Child's Pose

1 set × 40s

Quad Stretch

1 set × 30s

Chest Doorway Stretch

1 set × 30s

Seated Hamstring Stretch

1 set × 40s