# Full Body Power

You'll hit every major muscle group with challenging dumbbell work — push, pull, squat, and hinge — leaving you feeling strong and accomplished from head to toe.

## Warm-up

- 1 × 8 Squat (Dynamic Mobility)
- 1 × 10 Leg Swing (Front & Side) _(Each side)_
- 1 × 8 Cat-Cow

## Main

- **Superset · 4 rounds**
  - 6 Floor Press - Dumbbell
  - 6 Row (Bent-Over) - Dumbbell
- **Superset · 4 rounds**
  - 6 Squat - Dumbbell
  - 6 Deadlift (Stiff-Legged) - Dumbbell
- **Superset · 3 rounds**
  - 10 Dead Bug _(Each side)_
  - 10 Rear Delt Fly - Dumbbell

## Cool-down

- 1 × 30s Chest Wall Stretch
- 1 × 30s Hamstring Stretch (Supine) _(Each side)_
- 1 × 40s Child's Pose