This article provides a 20-minute full body refresher routine that aims to provide total recovery. The routine is divided into different segments that target various areas of the body. The first segment is dedicated to stretching the entire body, including the neck, shoulders, and hips. The second segment focuses on foam rolling to relieve muscle tension and increase blood flow. The final segment involves performing a series of yoga poses to improve flexibility and promote relaxation. By following this routine, individuals can experience a refreshing full body recovery in just 20 minutes.