**15-minute full-body routine!**

This quick but effective routine works your whole body for **40 sec work / 20 sec rest**. Start with a breath and first movement—**step back into a squat, hands raised, feet wider than shoulders**. Turn toes outward. As you lower, push knees toward toes, pull hips back. Lift arms straight along your body, engaging back and shoulder muscles. Keep knees aligned with toes (or stop at parallel if needed). Lower slowly if possible, focusing on **legs, abs, back, and shoulders**. After 20 sec rest, shake out legs, breathe deeply, and roll shoulders backward. Next: **plank pull-up**—stand with feet hip-width apart. Bend knees slightly, place hands shoulder-width apart, and pull upward (like a pull-up) while keeping a straight line. Engage core and back to lift, then return to start. Repeat, emphasizing **core, back, and glutes**.