Full Body Blast
A balanced full-body routine hitting every major muscle group. Great for building functional strength with no equipment.
Warm-Up
3 minutes
Arm Circles
Forward Circles
Stand tall, extend arms to the sides. Make small circles forward, gradually increasing size.
Backward Circles
Reverse the direction. Keep your core engaged and shoulders down throughout the movement.
Cue: Focus on smooth, controlled circles. Don't rush — let your shoulders warm up gradually.
Hip Circles
Clockwise
Hands on hips, feet shoulder-width apart. Draw big circles with your hips clockwise.
Counter-clockwise
Reverse direction. Keep your upper body relatively still while your hips mobilize.
Cue: Make the circles as large as comfortable. This loosens up the hip joints for the workout ahead.
Main Circuit
~18 min · 3 rounds · 30s rest between exercises
Bodyweight Squats
LegsStart — Standing Tall
Feet shoulder-width apart, toes slightly out. Arms in front for balance. Brace your core.
Squat — Hips Back
Push hips back and down as if sitting in a chair. Knees track over toes. Go to parallel or below.
Cue: Drive through your heels to stand. Keep chest up and back flat throughout the movement.
Push-Ups
Chest & ArmsStart — High Plank
Hands slightly wider than shoulders. Body in a straight line from head to heels. Core tight.
Lower — Chest to Floor
Bend elbows to lower chest toward floor. Elbows at 45°. Push back up with control.
Cue: Modify on knees if needed. Full range of motion matters more than rep count.
Alternating Lunges
Legs & GlutesStart — Standing
Stand tall, hands on hips or at your sides. Step forward with one foot.
Lunge — Drop Down
Lower until both knees are at 90°. Front knee stays over ankle. Push back to start.
Cue: Keep your torso upright. Step far enough forward that your front knee doesn't pass your toes.
Plank Shoulder Taps
Core & StabilityHigh Plank Position
Start in high plank — hands under shoulders, body straight. Feet slightly wider than normal for stability.
Tap — Touch Shoulder
Lift one hand to tap the opposite shoulder. Resist the urge to rotate your hips. Alternate sides.
Cue: The goal is anti-rotation. Keep your hips as still as possible. Slow down if you're rocking side to side.
Glute Bridges
Glutes & HamstringsStart — Hips Down
Lie on your back, knees bent, feet flat. Arms by your sides.
Bridge — Squeeze at Top
Drive hips up, squeeze glutes hard at the top for 2 seconds. Lower with control.
Cue: Push through heels. At the top, you should feel this in your glutes, not your lower back.
Cool-Down
3 minutes
Child's Pose
Hold — Sink & Breathe
Knees wide, hips sink back toward heels, arms forward. Deep, slow breaths.
Cue: Let your whole body relax. Focus on deep diaphragmatic breathing.
Lying Spinal Twist
Setup — Arms in T
On your back, arms in a T, knees together above hips.
Twist — Drop Knees
Lower knees to one side, look the opposite way. Hold, then switch.
Cue: Relax into the stretch. Your shoulders stay flat on the ground.