# Body Strong

You'll hit every major muscle group with zero equipment — just your body, your effort, and three solid rounds. Expect to feel strong, steady, and accomplished by the end.

## Warm-Up

- 1 × 8 Squat (Sky Reach)
- 1 × 8 Cat-Cow
- 1 × 10 Arm Circle
- 1 × 8 Squat (Dynamic Mobility)

## Main Workout

- **Superset · 3 rounds**
  - Squat Progression
  - Pushup Progression
- **Superset · 3 rounds**
  - Row Progression
  - 12 Glute Bridge
- **Superset · 3 rounds**
  - 30s Hollow Body Hold
  - 8 Dead Bug

## Cool Down

- 1 × 30s Child's Pose
- 1 × 30s Standing Forward Fold
- 1 × 30s Kneeling Hip Flexor Stretch
- 1 × 30s Hamstring Stretch (Supine)