This full-body routine is designed to strengthen and tone various muscle groups through a mix of compound and isolation exercises. Starting with Squats, the workout targets the lower body, engaging your quads, hamstrings, glutes, and core for stabilization. After three sets of 15 reps, you'll move on to upper body work with two variations of push-ups—Wide Grip and Diamond—targeting the chest, shoulders, and triceps in different ways, with sets of 10 reps each. Aim to maintain strict form, keeping your body in a straight line from head to heels throughout each rep.

The workout progresses to the posterior chain, with Bodyweight Lying Prone Ys and Lying Prone As. These exercises are crucial for shoulder health and improving posture; they strengthen the upper back and rear deltoids. Perform 10 reps for each exercise over three sets, focusing on slow, controlled movements. Standing Calf Raises are next and will work the lower leg muscles through 3 sets of 20 reps, ensuring to get a full range of motion at the top and bottom of each rep.

Lastly, the routine finishes with core-strengthening exercises—Floor Crunches and 90 Degree Heel Touches—for a total of three sets, 15 reps each. These will engage the abdominal and oblique muscles, and are important for building a strong, stable core foundation. Make sure to focus on contracting your core and not pulling with your neck during the crunches, and keep your movements controlled.