Welcome to your ultimate full-body strength training workout! Throughout this session, we'll focus on structured blocks, targeting both upper and lower body exercises to enhance your full-body fitness journey.

We'll be using a combination of easy-to-progress exercises that repeat twice. Each pair includes a preliminary movement followed by a more intense version. For equipment, bring a set of light (around 4 lb) dumbbells, and optionally, a chair or stability support, especially for balance-related exercises.

Starting with a thorough warm-up, you'll engage in exercises that prepare your muscles and joints, with focus on dynamic flexibility to ensure safety and effectiveness.

Begin with standing exercises, such as lunges and arm circles, to target multiple muscle groups. This segment emphasizes proper form and breathing to wake up the body gradually.

Our core blocks are designed for balanced strength development. Each includes the following sequences:

Block 1: Sumo Squats for lower body, progressing into smr with intensity through heel lifts, improving thigh and glute endurance.

Block 2: Engage the upper body with elbow lifts and optional additions such as forward punches to strengthen shoulder muscles.

• Add weight or increase repetitions for added challenge.
• Maintain core stability for better posture and protection.
• Incorporate balance elements (e.g., doing heel lifts).

After focusing on standing exercises, transition to mat exercises to complete the session. Performing moves like glute bridges address deeper muscle groups, preventing over-compensation during the process.

An essential part of any workout is cooling down with stretches to improve flexibility and reduce soreness. Featuring sequences that ensure muscle relaxation and optimal recovery, you'll finish with improved mobility and an invigorated energy level.

Remember to listen to your body's needs, challenging yourself without causing discomfort or strain.