Full Body — Day 1

• Squats – 20
• Push-ups – 10
• Superman Exercise – 20
• Plank – 30 sec
• Abdominal Crunches – 20

Full Body — Day 2

• Hip Thrust – 25
• Push-ups – 10
• Bar Hang – 30 sec
• Bicycle Crunches – 20 (per side)
• Calf Raises – 30

Full Body — Day 3

• Squats – 20
• Push-ups – 10
• Superman Exercise – 20
• Abdominal Crunches – 20
• Jump Rope – 1 min

Full Body — Day 4

• Hip Thrust – 25
• Push-ups – 10
• Bar Hang – 30 sec
• Plank – 30 sec
• Calf Raises – 30

Full Body — Day 5

• Squats – 20
• Push-ups – 10
• Superman Exercise – 20
• Bicycle Crunches – 20 (per side)
• Abdominal Crunches – 20

Full Body — Day 6

• Hip Thrust – 25
• Push-ups – 10
• Bar Hang – 30 sec
• Plank – 30 sec
• Jump Rope – 1 min

Full Body — Day 7

• Squats – 20
• Push-ups – 10
• Superman Exercise – 20
• Abdominal Crunches – 20
• Calf Raises – 30

Full Body — Day 8

• Squats – 20
• Barbell Bench Press – 15
• Bent-Over Lateral Raise – 15
• Plank – 30 sec
• Barbell Bicep Curl – 15

Full Body — Day 9

• Hip Thrust – 20
• Overhead Press (OHP) – 15
• Dumbbell Shrugs – 20
• Abdominal Crunches – 20
• Lateral Dumbbell Raises – 15

Full Body — Day 10

• Squats – 20
• Barbell Bench Press – 15
• Bent-Over Lateral Raise – 15
• Plank – 30 sec
• Hammer Curls – 15

Full Body — Day 11

• Hip Thrust – 20
• Overhead Press (OHP) – 15
• Dumbbell Shrugs – 20
• Abdominal Crunches – 20
• Lateral Dumbbell Raises – 15

Full Body — Day 12

• Squats – 20
• Barbell Bench Press – 15
• Bent-Over Lateral Raise – 15
• Plank – 30 sec
• Barbell Bicep Curl – 15

Full Body — Day 13

• Hip Thrust – 20
• Overhead Press (OHP) – 15
• Dumbbell Shrugs – 20
• Abdominal Crunches – 20
• Lateral Dumbbell Raises – 15

Full Body — Day 14

• Squats – 20
• Barbell Bench Press – 15
• Bent-Over Lateral Raise – 15
• Plank – 30 sec
• Hammer Curls – 15