Full-body strength · Intermediate

Full-body strength – Intermediate

Free squats, band hinges, split squats and full push-ups.

Warm-up

1. Dynamic warm-up flow — 5 min
2. Ankle rocks — 10 reps each side
3. Shoulder circles & arm swings — 10 reps

Strength

1. Bodyweight squat — 3 × 12 reps · 1 min rest
2. Band Romanian deadlift — 3 × 10 reps · 1 min rest
3. Split squat — 3 × 8 reps each side · 1 min rest
4. Push-up — 3 × 8 reps · 1:15 rest
5. Standing band row — 3 × 12 reps · 1 min rest
6. Pallof press — 2 × 10 reps each side · 30 s rest
7. Side plank — 2 × 25 s each side · 30 s rest
8. Single-leg calf raise — 3 × 12 reps each side · 45 s rest

Cool-down

1. Calf stretch — 30 s each side
2. Hip-flexor stretch — 30 s each side
3. Slow breathing reset — 2 min

▶ Start this workout in the app