Full Body — Day 1

• Squats – 25
• Push-ups – 12
• Hip Thrust – 25
• Plank – 45 sec
• Seated Cable Row (light weight) – 15
• Front Dumbbell Raise (light weight) – 15
• Abdominal Crunches – 25
• Calf Raises – 30
• Barbell Bicep Curl (light weight) – 15
• Superman Exercise – 15

Full Body — Day 2

• Lunges – 15 per leg
• Seated Cable Row (light weight) – 15
• Incline Bench Press (light weight) – 12
• Lateral Dumbbell Raises (light weight) – 15
• Plank (side) – 20 sec per side
• Romanian Deadlift (RDL) – 15
• Parallel Bar Dips – 12
• Bicycle Crunches – 30
• Bar Hang – 25 sec
• Hanging Leg Raises – 20

Full Body — Day 3

• Front Squat – 20
• Push-ups (classic) – 12
• Arnold Press – 12
• Hip Thrust (on one leg) – 12 per leg
• Plank – 60 sec
• Pullover (light weight) – 15
• Upright Barbell Row (light weight) – 15
• Tricep Cable Pushdown – 15
• Abdominal Crunches – 25
• Calf Raises – 30

Full Body — Day 4

• Jump Rope – 3 min
• Lunges – 15 per leg
• Superman Exercise – 20
• Plank – 30
• Hammer Curls – 15
• Seated Cable Row – 15
• Overhead Press (OHP) (light weight) – 12
• Hanging Leg Raises – 20
• Push-ups – 10
• Dumbbell Shrugs – 20

Full Body — Day 5

• Squats – 25
• Incline Bench Press – 12
• Pull-ups – 8
• Lateral Dumbbell Raises – 15
• Stability Ball Crunches – 20
• Hip Thrust – 25
• Tricep Cable Pushdown (light weight) – 15
• Concentration Curl – 12 per arm
• Plank – 45 sec
• Calf Raises – 30

Full Body — Day 6

• Romanian Deadlift (RDL) – 15
• Push-ups (classic) – 12
• Seated Cable Row – 12 per arm
• Arnold Press – 12
• Hanging Leg Raises – 15
• Squats – 20
• Bent-Over Lateral Raise – 15
• Skull Crushers (French Press) – 15
• Abdominal Crunches – 25
• Jump Rope – 2 min

Full Body — Day 7

• Lunges – 20 per leg
• Incline Bench Press – 15
• Superman Exercise – 20
• Plank – 60 sec
• Lateral Dumbbell Raises – 15
• Hip Thrust – 25
• Bent-Over Barbell Row (light weight) – 15
• Barbell Bicep Curl – 15
• Bicycle Crunches – 30
• Calf Raises – 30

Full Body — Day 8

• Burpees – 15
• Squats (fast pace) – 25
• Mountain Climbers – 40 per leg
• Jump Rope – 3 min
• Overhead Press (OHP) – 15
• Push-ups (classic) – 15
• Hip Thrust – 20
• Abdominal Crunches – 30
• Seated Cable Row (fast pace) – 15
• Plank – 45 sec

Full Body — Day 9

• Lunges (fast pace) – 20 per leg
• Jump Rope – 4 min
• Hanging Leg Raises – 25
• Squats – 20
• Bicycle Crunches – 40
• Lateral Dumbbell Raises – 15
• Barbell Bicep Curl – 15
• Superman Exercise – 20
• Calf Raises – 35
• Push-ups (from knees) – 12

Full Body — Day 10

• Mountain Climbers – 40 per leg
• Incline Bench Press – 15
• Burpees (light jump) – 15
• Upright Barbell Row (light weight) – 15
• Plank (side) – 25 sec per side
• Bent-Over Lateral Raise – 15
• Parallel Bar Dips – 15
• Abdominal Crunches (classic) – 30
• Squats – 20
• Pull-ups – 8

Full Body — Day 11

• Jump Rope – 4 min
• Squats – 20
• Seated Cable Row – 15
• Push-ups (classic) – 15
• Hip Thrust (on one leg) – 12 per leg
• Arnold Press – 12
• Hanging Leg Raises – 25
• Tricep Cable Pushdown (light weight) – 15
• Lunges (fast pace) – 20 per leg
• Plank – 45 sec

Full Body — Day 12

• Burpees (light jump) – 15
• Mountain Climbers – 40 per leg
• Squats – 25
• Incline Bench Press – 12
• Bent-Over Barbell Row (light weight) – 15
• Bicycle Crunches – 40
• Lateral Dumbbell Raises – 15
• Hammer Curls – 15
• Superman Exercise – 20
• Calf Raises – 35

Full Body — Day 13

• Lunges – 20 per leg
• Jump Rope – 4 min
• Push-ups (classic) – 15
• Hip Thrust – 25
• Front Dumbbell Raise – 15
• Pull-ups – 8
• Hanging Leg Raises – 25
• Skull Crushers (French Press) – 15
• Plank – 40 sec
• Squats – 20

Full Body — Day 14

• Burpees (light jump) – 20
• Mountain Climbers – 50 per leg
• Jump Rope – 5 min
• Squats – 30
• Push-ups (classic) – 15
• Seated Cable Row – 15
• Overhead Press (OHP) – 12
• Bicycle Crunches – 50
• Lunges – 20 per leg
• Plank – 60 sec