Full Body Workout

Classic Full Body Workout – 30 Minutes

A fast, efficient full-body session blending strength, cardio, and core work. Designed to fit busy schedules, with scalable options for all levels—whether you're just starting or more advanced.

Key Benefits (with consistent practice):

• Burn fat, build lean muscle

• Boost cardiovascular health

• Strengthen core and stability

• Improve resilience and performance (that extends in all areas of life)

Immediate Perks to take away:

• Natural energy and vitamin D from outdoor movement

• Mood lift from endorphins and mental clarity

• Social connection and shared motivation producing sense of meaning and more energy

• Better sleep and stress relief

• Natural calming effect from connection with nature and from connection with your body

• A sense of achievement and self-care that boost self-esteem

• Healthy alternative to "go out" and a good reason to get out of house and social onnection with better purpose

Class Format:

Length: 30 mins

Focus: Strength, endurance, core

Equipment: Just your body and a mat (optional: dumbbells, bands, ball)

Location: Indoors or outside; once learned, can be done anywhere

Tip: Add weights or resistance to increase intensity (if desired)

(it might get slightly alternated as we go)

Warm-up (3–5 mins): Jumping jacks, arm circles, bodyweight squats, lunges

Main Workout (20–22 mins): Circuit (Repeat 3–4 rounds):

40 sec Squats → 20 sec rest 40 sec Push-ups (knee or full) → 20 sec rest 40 sec Lunges (alternating legs) → 20 sec rest 40 sec Plank row or shoulder taps → 20 sec rest 40 sec Bicycle crunches → 20 sec rest 40 sec Burpees or mountain climbers → 20 sec rest Cooldown (3–5 mins): Stretch quads, hamstrings, arms, chest, and back

Meet at the crossing of pathways at the centre of the park.