Full Body — Day 1

• Squats – 20
• Push-ups – 10
• Hip Thrust – 20
• Plank – 30 sec
• Abdominal Crunches – 20

Full Body — Day 2

• Lunges – 15 per leg
• Superman Exercise – 15
• Calf Raises – 25
• Hanging Leg Raises – 15
• Bar Hang – 20 sec

Full Body — Day 3

• Push-ups – 10
• Squats – 20
• Plank – 30 sec
• Bent-Over Lateral Raise – 15
• Bicycle Crunches – 20

Full Body — Day 4

• Hip Thrust – 20
• Abdominal Crunches – 20
• Lunges – 15 per leg
• Lateral Dumbbell Raises – 20
• Pull-ups – 5

Full Body — Day 5

• Squats – 20
• Plank – 30 sec
• Push-ups – 10
• Hanging Leg Raises – 15
• Superman Exercise – 15

Full Body — Day 6

• Calf Raises – 25
• Abdominal Crunches – 20
• Lunges – 15 per leg
• Barbell Bicep Curl – 15
• Hip Thrust – 20

Full Body — Day 7

• Squats – 20
• Plank – 40 sec
• Push-ups – 10
• Hip Thrust – 20
• Jump Rope – 2 min

Full Body — Day 8

• Burpees – 10
• Squats (fast pace) – 20
• Mountain Climbers – 30 per leg
• Hip Thrust – 20
• Plank – 30 sec

Full Body — Day 9

• Jump Rope – 3 min
• Lunges (fast pace) – 15 per leg
• Push-ups – 10
• Abdominal Crunches – 20
• Superman Exercise – 15

Full Body — Day 10

• Mountain Climbers – 30 per leg
• Squats – 15
• Bicycle Crunches – 30
• Upright Barbell Row – 15
• Calf Raises – 25

Full Body — Day 11

• Burpees – 10
• Plank – 40 sec
• Lunges (fast pace) – 15 per leg
• Push-ups – 10
• Hanging Leg Raises – 15

Full Body — Day 12

• Jump Rope – 3 min
• Squats – 20
• Abdominal Crunches (classic) – 20
• Bent-Over Lateral Raise – 15
• Hip Thrust (on one leg) – 10 per leg

Full Body — Day 13

• Mountain Climbers – 30 per leg
• Burpees – 10
• Push-ups – 10
• Abdominal Crunches – 20
• Calf Raises – 25

Full Body — Day 14

• Squats – 15
• Jump Rope – 3 min
• Plank – 40 sec
• Superman Exercise – 15
• Barbell Bicep Curl – 15