Activates the largest muscle groups (glutes, hamstrings, back) — maximizes post-exercise fat oxidation. Safe on the biliary system at this intensity.

Stand on band, hinge at hips, drive through heels. Keep back flat.

Recruits quads, glutes, and core simultaneously. Builds metabolic demand without spiking cortisol.

Hold one dumbbell at chest, squat deep, knees track toes.

Upper back and pulling muscles. Balances posture and keeps insulin sensitivity high.

Anchor band low, hinge forward slightly, pull elbows back and squeeze.

Targets posterior chain — directly associated with visceral fat reduction in research.

Soft bend in knees, push hips back, lower weights along shins. Feel the hamstring stretch.

Deep core activation without intra-abdominal pressure spikes. Prolactin-friendly — no breath-holding or straining.

Lie on back, arms up, knees 90°. Lower opposite arm and leg slowly. Keep lower back pressed down.