FULL BODY WORKOUT

1. WARM-UP

• 3-5 mins light cardio + dynamic stretches. Prepare muscles.

2. SQUATS

• Stand feet shoulder-width apart. Lower hips back. Keep chest up, core tight. 3 sets x 12 reps.

3. PUSH-UPS

• Hands shoulder-width, body straight. Lower chest to floor, push back up. 3 sets x 10 reps.

4. DUMBBELL ROWS

• Hinge hips, keep back flat. Pull DBs to hips, squeeze shoulder blades. 3 sets x 12 reps/arm.

5. LUNGES

• Step forward, lower knee until both are 90°. Push off front foot. Alternate legs. 3 sets x 20 reps total.

6. PLANK

• Maintain straight line from head to heels. Engage core, glutes tight. Hold for 30-60 seconds. 3 sets.