PRIMARY FOCUS: BUILDING STRENGTH AND MUSCULAR ENDURANCE BY TARGETING ALL MAJOR MUSCLE GROUPS WITH AN EMPHASIS ON FUNCTIONAL MOVEMENT, GLUTE ACTIVATION AND CORE STABILITY.

WARM UP
SQUAT THRUSTERS: 3 x 10
GORILLA ROWS: 3 x 10 (1 rep = 1 row to EACH side)
ALTERNATING CURTSEY LUNGE TO HAMMER CURL: 3 x 10 (1 rep = 1 lunge to EACH side)
DUMBBEL RDL: 3 x 10
AROUND THE WORLDS: 3 x 8
ELEVATED GOBLET SQUAT: 3 x 10
RENEGADE ROW TO TRICEP PUSH UP: 3 x 8 (1 rep = 1 row to each side + 1 tricep push up)
OPTIONAL PLANK FINISHER
COOL DOWN

NOTES: Aim for 60 - 90 seconds of rest time between sets. Maintain intentional core engagement for the duration of all exercises. If you prefer to work in a circuit format for your full body workouts, complete one set of each exercise with minimal rest between exercises and repeat three times, adding your plank finisher on your final round. Ensure adequate rest between rounds. Always extend rest periods if you become too fatigued to maintain proper form.