The "Foundation & Flow" Full-Body Workout

Duration: 60 Minutes | Focus: Muscle Growth & Structural Integrity

The Warm-Up (10 Minutes)

Do 2 rounds of the following to prime your joints:

• Cat-Cow: 10 reps (Spine mobility)

• 90/90 Hip Switches: 10 reps per side (Hip mobility)

• World’s Greatest Stretch: 5 reps per side (Thoracic & Hip opening)

• Bodyweight Squats: 15 reps (Pattern priming)

The Strength Block (40 Minutes)

Focus on a 2-second eccentric (lowering) phase for every movement.

Exercise	Sets/Reps	Home Alt	Commercial Gym Alt
1. Primary Lower (Goblet Squat)	3 x 10-12	Heavy Dumbbell/Kettlebell	Barbell Back Squat
2. Primary Push (Chest Press)	3 x 8-10	DB Floor Press	Barbell or Hammer Strength Press
3. Primary Pull (Single Arm Row)	3 x 10 per side	DB Row on Couch/Bench	Seated Cable Row
4. Posterior Chain (RDL)	3 x 12	DB or Banded RDL	Barbell RDL or Glute Ham Raise
5. Core / Stability (Plank)	3 x 45-60 sec	Standard Plank	Plank with Weight Plate on back

The "EDF" Finisher (10 Minutes)

Perform as a circuit. Rest 60 seconds between rounds. Complete 3 rounds.

• Reverse Lunges: 12 reps per leg

• Push-Ups: To technical failure (stop when form breaks)

• Mountain Climbers: 30 seconds (High intensity)

Full Workout Description & Intent

This isn't a "circuit" where you rush. For the Strength Block, choose a weight where the last 2 reps feel incredibly difficult to finish with perfect form (that RIR 1-2). Rest 60–90 seconds between sets to allow your ATP stores to recover so you can push heavy again.

• Goblet Squats: Keep your elbows inside your knees and your chest proud.

• RDLs: Think about "shaving your legs" with the weights—keep them close to your body and drive your hips back until you feel a deep stretch in the hamstrings.

Safety Disclaimer

Please Read: Consult with a physician before starting any new exercise program. The exercises provided are for educational and informational purposes only. Elizabeth DeHart Fitness and its affiliates are not responsible for any injuries that may occur. Perform these movements at your own risk. If you feel sharp pain, dizziness, or shortness of breath, stop immediately.