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Full Body Integration

A polished, full-body session to cap off Week 4 — you'll move through powerful compound patterns and smart accessory work, feeling strong and in complete control. Quality over quantity today.

Created by

username_dqa

Workout Breakdown

Warm-Up

Jumping Jacks

1 set × 60s

Hip Circle

1 set × 10 reps

World's Greatest Stretch

1 set × 5 reps

Inchworm

1 set × 5 reps

Leg Swing

1 set × 10 reps

Compound Block

Pike Push-Up

3 sets × 8 reps, 8 reps, 8 reps

Split Squat (Bulgarian)

3 sets × 8 reps, 8 reps, 8 reps

Push-Up (Decline)

3 sets × 8 reps, 8 reps, 8 reps

Glute Bridge (Single-Leg)

3 sets × 8 reps, 8 reps, 8 reps

Accessory Supersets

3 circuits

Row Progression

Progressive exercise

Dip (Triceps)

1 set × 12 reps

2 circuits

Lateral Lunge Hold

1 set × 10 reps

Superman Hold

1 set × 30s

Core Finisher

Hollow Body Hold

3 sets × 30s, 30s, 30s

Side Plank

2 sets × 30s, 30s

Cool Down

Child's Pose

1 set × 45s

Pigeon Pose

1 set × 40s

Seated Hamstring Stretch

1 set × 40s

Chest Opener Stretch

1 set × 40s

Cat-Cow

1 set × 8 reps