# Quick Full-Body Blast

A fast, efficient workout that hits your whole body without wasting a second. You'll feel energized and accomplished in under 30 minutes!

## Warm-Up

- 1 × 30s Jumping Jacks
- 1 × 20s Arm Circle
- 1 × 20s Hip Circle
- 1 × 20s Leg Swing

## Main Workout

- 1 × Pushup Progression _(progression — pick your level)_
- 3 × 15 Bodyweight Squat
- 3 × 10 Reverse Lunge
- 3 × 8 Pike Push-Up
- 3 × 15 Glute Bridge
- 3 × 30s Mountain Climber

## Cool Down

- 1 × 25s Quad Stretch
- 1 × 25s Standing Single-Leg Hamstring Stretch
- 1 × 30s Child's Pose