Corpo Completo — Giorno 1

• Squat – 20
• Push-up – 15
• Glute Bridge – 20
• Plank – 45 sec
• Superman – 20
• Leg Raise in hanging position – 15
• Crunch – 25
• Jump rope – 2 min
• Hammer Curl – 15
• Calf Raise – 30

Corpo Completo — Giorno 2

• Lunge – 12
• Burpee – 10
• Plank (lateral) – 30 sec (each side)
• Close-grip Push-up – 12
• Towel Bent-over Row (row simulation) – 15
• Bicycle Crunch – 20 (each side)
• Standing Calf Raise – 30
• Superman – 20
• Concentration Curl – 15
• Dead Hang – 40 sec

Corpo Completo — Giorno 3

• Jump Squat – 15
• Dips (from chair) – 12
• Towel Bent-over Row – 15
• Single-leg Glute Bridge – 15
• Crunch – 25
• Mountain climbers – 40 sec
• Bent-over Lateral Raise – 20
• Wrist Curl – 20
• Plank – 45 sec
• Leg Raise in hanging position – 15

Corpo Completo — Giorno 4

• Front Squat – 20
• Crunch – 25
• Leg Raise in hanging position – 15
• Plank (shoulder touch) – 40 sec
• Push-up – 15
• Superman – 20
• Lunge – 12
• Hammer Curl – 15
• Calf Raise – 30
• Mountain climbers – 40 sec

Corpo Completo — Giorno 5

• Burpee – 10
• Squat – 20
• Glute Bridge – 20
• Crunches – 25
• Plank – 45 sec
• Jump Rope – 2 min
• Push-ups – 15
• Superman – 20
• Hanging Leg Raises – 15
• Bent-Over Towel Row – 15

Corpo Completo — Giorno 6

• Squat (with 3 sec pause) – 15
• Dips (from chair) – 12
• Bent-Over Towel Row – 15
• Lunges (with rotation) – 12
• Bicycle Crunches – 20
• Side Plank – 30 sec
• Bent-Over Lateral Raises – 20
• Reverse Wrist Curls – 20
• Calf Raises – 30
• Hanging Leg Raises – 15

Corpo Completo — Giorno 7

• Glute Bridge – 20
• Superman – 20
• Plank – 60 sec
• Crunches – 25
• Squat – 20
• Dead Hang – 40 sec
• Mountain Climbers – 40 sec
• Push-ups – 10
• Jump Rope – 2 min
• Lunges – 12

Corpo Completo — Giorno 8

• Squat – 15
• Bench Press – 12
• Romanian Deadlift – 15
• Overhead Press – 12
• Bent-Over Row – 12
• Ball Crunches – 20
• Bicep Curls – 12
• French Press – 12
• Plank – 40 sec
• Calf Raises – 20

Corpo Completo — Giorno 9

• Affondi – 12
• Trazioni al cavo basso – 12
• Pressa inclinata – 12
• Curl a martello – 15
• Aperture inclinate – 15
• Ponte glutei – 15
• Press di Arnold – 12
• Crunch – 20
• Camminata del contadino – 60 sec
• Estensioni al cavo alto – 15

Corpo Completo — Giorno 10

• Burpee – 10
• Squat frontali – 15
• Pressa militare con presa larga – 12
• Pulley – 12
• Alzate laterali – 15
• Alzate frontali – 15
• Crunch su fitball – 20
• Alzate gambe in sospensione – 15
• Shrug – 20
• Calf raise seduto – 20

Corpo Completo — Giorno 11

• Stacco rumeno – 15
• Panca piana – 12
• Press di Arnold (laterale) – 12
• Curl concentrato – 15
• Pressa francese – 12
• Crunch – 20
• Ponte glutei – 15
• Alzate laterali in penchinata – 12
• Curl con presa neutra – 15
• Calf raise – 20

Corpo Completo — Giorno 12

• Pressa militare – 12
• Trazioni al mento – 12
• Trazioni al cavo basso – 12
• Push-up – 12
• Alzate laterali – 15
• Squat – 15
• Bicicletta – 20
• Curl a martello – 12
• Estensioni al cavo alto – 15
• Alzate gambe in sospensione – 15

Corpo Completo — Giorno 13

• Squat frontale – 15
• Pressa inclinata – 12
• Curl laterale in avanti – 12
• Calf raise – 20
• Curl bicipiti – 12
• French press – 12
• Hip thrust – 15
• Crunch – 20
• Apertura inversa – 15
• Farmer's walk – 60 sec

Corpo Completo — Giorno 14

• Burpee – 10
• Squat – 15
• Pressa militare – 12
• Curl laterale in avanti – 12
• Alzate laterali – 15
• Stacco rumeno – 15
• Curl a martello – 12
• French press – 12
• Plank – 40 sec
• Alzate gambe in sospensione – 15