This full body workout combines 5 muscle group pairings into a session designed for fat loss, muscle endurance, cardio respiratory improvement, balance, coordination, rate of contraction/speed, mobility and skill. The weights used are 5kg/11ib each. My recommendations for the exercises are as follows: 1. Squat and push requires timing and coordination to find the bottom of the squat and extend the arms at the right timing. Work the depth of squat as your experience improves and use weights that allow the arms to lock out at the bottom. 2. Sumo curls isometrically work the inner thigh/glute muscle complex and the biceps. This movement is difficult flexibility wise for the groin area but the e=strength improvements are fast. Go deeper as you get better and push your elbows into the thighs while curling to assist the strength process. 3. Gorilla rows work our shoulder/upper back muscles which help with posture maintenance, timing and coordination, low back/hip mobility and conditioning, cardio. Main key for this exercise is to keep the weights close to the body the entire movement. This purposely keeps the frontal muscles out of the chain. 4. Hip raise into triceps extension overloads the hamstring/glute complex which are the group that helps most with "sitting for too long issues", and isolates the triceps muscle which helps with common arm straightening issues due to biceps overstimulation. Use opposite arm to stabilize the elbow to engage the triceps more. 5. Hip raise into chest expansion/dumbbell fly links the hip raise from the previous round and uses a chest fly for the frontal muscles. Only expand the chest weights to where the elbow touches the floor, this is all that is need for this context. Any fitness level can execute this routine but we recommend intermediate-advanced level exercisers use this routine. If you have trouble or joint issues executing any of the movement combinations, this may be a sing to get some professional training or feedback advice from a experienced friend.