A 30-minute full body home routine: structure, exercises per block, weekly progression and variations by level.
30-min full body
5 warm-up + push block 7 + pull/leg 7 + metabolic/core 8 + 3 cooldown.
- Push: push-up, deep squat, chair dip, bridge
- Pull/leg: inverted row, lunges, superman, bulgarian
- Metabolic: mountain climbers, jump squat, plank, dead bug
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