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Full Body Performance

A solid full-body session to wrap up your final week — you'll move through every major muscle group with controlled effort and leave feeling strong and accomplished. Light on volume, big on quality!

Created by

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Workout Breakdown

Warm-Up

Arm Circle

1 set × 30s

Hip Circle

1 set × 30s

Bodyweight Squat

1 set × 10 reps

Scapular Pull-Up

1 set × 8 reps

Parallel Bar Support Hold

1 set × 20s

Main Workout

Pull-Up

3 sets × 6 reps, 6 reps, 6 reps

Dip (Parallel Bar)

3 sets × 7 reps, 7 reps, 7 reps

Split Squat (Bulgarian)

3 sets × 7 reps, 7 reps, 7 reps

3 circuits

Hanging Knee Raise

1 set × 10 reps

Straddle L-Sit Hold

1 set × 15s

2 circuits

Chin-Up

1 set × 10 reps

Dip (Triceps)

1 set × 10 reps

Reverse Lunge

2 sets × 10 reps, 10 reps

Cool Down

Dead Hang

1 set × 30s

Chest Stretch

1 set × 30s

Hip Flexor Stretch

1 set × 30s

Seated Forward Fold

1 set × 40s

Child's Pose

1 set × 40s