# Full Body Strength

You'll hit every major muscle group with simple, effective movements — perfect for building a strong foundation and great habits from day one.

## Warm-up

- 1 × 60s Dynamic Stretch
- 1 × 8 Squat (Dynamic Mobility)
- 1 × 10 Arm Circle

## Main

- 3 × 10 Squat (Goblet) - Kettlebell _(Keep chest tall, elbows inside knees)_
- **Superset · 3 rounds**
  - 10 Bench Press - Dumbbell _(Lower slowly, press through palms)_
  - 10 Row (Bent-Over) - Dumbbell _(Hinge at hips, pull elbows back)_
- 3 × 8 Shoulder Press - Dumbbell _(Brace your core, don't arch your back)_
- 2 × 10 Dead Bug _(Press lower back into the floor)_

## Cool-down

- 1 × 30s Standing Forward Fold
- 1 × 30s Shoulder Stretch (Cross-Body) _(Right)_
- 1 × 30s Shoulder Stretch (Cross-Body) _(Left)_
- 1 × 30s Lunge Stretch (Kneeling) _(Right)_
- 1 × 30s Lunge Stretch (Kneeling) _(Left)_