Here is the next workout in WordPress Block Code format:
“`markdown
**Title: Comprehensive Full Body Workout Plan**
### Warm-Up
**1. 90/90 Wall Balloon-Breathing**
[90/90 Wall Balloon-Breathing](https://vimeo.com/111032082)
### Upper Body
**2. Band-Assisted Chin-Up**
[Band-Assisted Chin-Up](https://vimeo.com/111033322)
**3. Dumbbell Bench Press**
[Dumbbell Bench Press](https://vimeo.com/111113503)
**4. Bent-Over Dumbbell Row**
[Bent-Over Dumbbell Row](https://vimeo.com/111048714)
**5. Face Pull**
[Face Pull](https://vimeo.com/111126229)
### Lower Body
**6. Goblet Squat**
[Goblet Squat](https://vimeo.com/111129796)
**7. Bodyweight Split Squat With Blocked Knee**
[Bodyweight Split Squat With Blocked Knee](https://vimeo.com/111051116)
**8. Dumbbell Reverse Lunge From Deficit**
[Dumbbell Reverse Lunge From Deficit](https://vimeo.com/111121970)
**9. Hamstring Mobilization With Lacrosse Ball**
[Hamstring Mobilization With Lacrosse Ball](https://vimeo.com/111136372)
### Core
**10. Dead Bug With Legs Only**
[Dead Bug With Legs Only](https://vimeo.com/111109112)
**11. Band Press-Down**
[Band Press-Down](https://vimeo.com/111033314)
**12. Hanging Unilateral March**
[Hanging Unilateral March](https://vimeo.com/111160039)
### Cool Down
**13. Deep Neck Flexor Activation and Suboccipital Stretch**
[Deep Neck Flexor Activation and Suboccipital Stretch](https://vimeo.com/111113500)
**14. Hip Flexor Stretch**
[Hip Flexor Stretch](https://vimeo.com/111241987)
“`
**Title: Total Body Strength & Mobility Routine**
Previous Workouts:
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Lower Body Flexibility and Recovery Workout
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### Mobility and Strength Boost — #### Full-Body Mobility and Strength Workout **Goal:** To enhance mobility and build strength across all major muscle groups with a focus on movement quality and joint health. **Daily Benefits:** Improving mobility aids in reducing the risk of injuries, enhancing range of motion, and improving posture. Coupled with strength training, it ensures a balanced approach to fitness that supports everyday functional movements and overall physical resilience. — #### Warmup Exercises **Jumping Jacks** – **Instructions:** Perform jumping jacks at a steady pace to warm up your entire body and get the blood flowing. – **Equipment used:** None – **Duration:** 2 minutes **Dynamic Leg Swings** – **Instructions:** Hold onto a stable surface and swing one leg forward and back to loosen up the hamstrings and hip flexors. Switch legs after 30 seconds. – **Equipment used:** None – **Duration:** 1 minute per leg — #### Main Exercises: **Bodyweight Squats** – **Instructions:** Stand with feet shoulder-width apart, lower your body back and down, keeping your weight in your heels, and push back up to the starting position. – **Equipment used:** None – **Duration:** 3 sets of 15 reps – **Video:** [Bodyweight Squats](https://vimeo.com/111127697) **Push-Ups** – **Instructions:** With hands shoulder-width apart, lower your body to the floor and push up, keeping your core engaged. – **Equipment used:** None – **Duration:** 3 sets of 10-12 reps – **Video:** [Push-Ups](https://vimeo.com/111550284) **Plank** – **Instructions:** Hold a plank position, focusing on keeping your core tight and your body in a straight line from head to heels. – **Equipment used:** None – **Duration:** 3 sets of 30 seconds to 1 minute – **Video:** [Plank](https://vimeo.com/111471004) — #### Cool-Down: **Stretching Exercises** – **Instructions:** Focus on stretching all the major muscle groups, holding each stretch for at least 30 seconds. Include stretches such as the hamstring stretch, quad stretch, and shoulder stretch. – **Duration:** 5-10 minutes — Incorporate this Full-Body Mobility and Strength Workout into your fitness routine to maintain muscle balance, enhance range of motion, and support your overall well-being. Modify exercises as needed, and always focus on form to prevent injury.
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Leg Strength and Stability Boost
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Full Body Flexibility and Mobility Workout
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Upper Body Strength & Endurance Routine