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Full Body20 minadvanced
Full-Body Flow
A flowing full-body circuit that links strength and movement.
The circuit
45 sec per exercise — repeat the circuit 3 times
What you need
- Light weights (optional)
The exercises
1
Squat to Reach
Lower into a squat, then stand and reach your arms overhead.
2
Plank Walkout
From standing, fold forward and walk your hands into a plank. Walk them back and slowly stand.
3
Alternating Curtsy Lunge
Step one leg behind and across your body. Bend both knees, return to center, then switch.
4
Push-Up to Downward Dog
Complete a push-up from your knees or toes. Press your hips back into downward dog.
5
Standing Knee Drive
Step one leg behind you, then drive your knee toward your chest. Switch sides halfway through.
Focus on control over speed. Take breaks, modify freely, and choose weights that let you keep proper form. Your workout doesn't have to be perfect to be effective.
