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Full Body Performance

A controlled, full-body session designed to consolidate your gains from the past three weeks. Move with intention, keep your form sharp, and finish strong heading into the final stretch of your plan!

Created by

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Workout Breakdown

Warm-Up

Jumping Jacks

1 set × 30s

Hip Circle

1 set × 20s

Arm Circle

1 set × 20s

Leg Swing

1 set × 10 reps

Inchworm

1 set × 5 reps

Main Workout – Compounds

Push-Up

3 sets × 8 reps, 8 reps, 8 reps

Bodyweight Squat

3 sets × 8 reps, 8 reps, 8 reps

Pike Push-Up

3 sets × 6 reps, 6 reps, 6 reps

Glute Bridge

3 sets × 8 reps, 8 reps, 8 reps

Main Workout – Accessories

Reverse Lunge

2 sets × 10 reps, 10 reps

Dip (Triceps)

2 sets × 10 reps, 10 reps

Bird Dog

2 sets × 10 reps, 10 reps

Dead Bug

2 sets × 10 reps, 10 reps

Cool Down

Child's Pose

1 set × 30s

Seated Hamstring Stretch

1 set × 25s

Chest Opener Stretch

1 set × 25s

Hip Flexor Stretch

1 set × 25s

Supine Spinal Twist

1 set × 20s