Corpo Completo — Giorno 1

• Squat – 20
• Push-up – 10
• Superman – 20
• Plank – 30 sec
• Crunches – 20

Corpo Completo — Giorno 2

• Glute Bridge – 25
• Push-up – 10
• Dead Hang – 30 sec
• Bicycle Crunches – 20 (per side)
• Calf Raises – 30

Corpo Completo — Giorno 3

• Squat – 20
• Push-up – 10
• Superman – 20
• Crunches – 20
• Jump Rope – 1 min

Corpo Completo — Giorno 4

• Glute Bridge – 25
• Push-up (knees) – 10
• Dead Hang – 30 sec
• Plank – 30 sec
• Calf Raises – 30

Corpo Completo — Giorno 5

• Squat – 20
• Push-up da terra – 10
• Superman – 20
• Bicicletta – 20 (per lato)
• Crunch – 20

Corpo Completo — Giorno 6

• Ponte glutei – 25
• Push-up da terra (ginocchia) – 10
• Dead hang alla sbarra – 30 sec
• Plank – 30 sec
• Salti con la corda – 1 min

Corpo Completo — Giorno 7

• Squat – 20
• Push-up da terra – 10
• Superman – 20
• Crunch – 20
• Calf raise – 30

Corpo Completo — Giorno 8

• Squat – 20
• Panca piana – 15
• Rematore in avanti – 15
• Plank – 30 sec
• Curl bicipiti – 15

Corpo Completo — Giorno 9

• Hip Thrust – 20
• Pressa sopra la testa – 15
• Scrollate – 20
• Crunch – 20
• Alzate laterali – 15

Corpo Completo — Giorno 10

• Squat – 20
• Panca piana – 15
• Rematore con manubri – 15
• Plank – 30 sec
• Curl a martello – 15

Corpo Completo — Giorno 11

• Hip Thrust – 20
• Pressa sopra la testa – 15
• Scrollate – 20
• Crunch – 20
• Alzate laterali – 15

Corpo Completo — Giorno 12

• Squat – 20
• Panca piana – 15
• Rematore con manubri – 15
• Plank – 30 sec
• Curl bicipiti – 15

Corpo Completo — Giorno 13

• Glute Bridge – 20
• Standing Overhead Press – 15
• Shrugs – 20
• Crunches – 20
• Lateral Raises – 15

Corpo Completo — Giorno 14

• Squat – 20
• Bench Press – 15
• Bent‑Over Lateral Raise – 15
• Plank – 30 sec
• Hammer Curls – 15