Full Body Express

1. WARM-UP · 4–6 MIN

Gentle marching, shoulder circles, hip mobility and a few slow repetitions of the first exercise.

2. MAIN BLOCK

1. 01Squat — 12
2. 02Water-jug row — 12
3. 03Incline push-up — 8
4. 04Brisk march — 45 s

3. COOL-DOWN · 3–5 MIN

Walk slowly, let your breathing return to normal and finish with gentle mobility without forcing stretches.

PROGRESSION

When you complete the whole session with good technique twice in a row, add 1–2 repetitions, one round or a small load — only one change at a time.