FULL BODY 1

1. Steps 15/12/10

You can use both rubber and dumbbells, but dumbbells are better. Rest between legs 1-3 minutes

2. Deadlift on one leg 15/12/10

Between legs rest 1-3 minutes

4. Back delta butterfly 15/12/10
+ Sitting press 15/12/10

5. Leg lifts 20/15/12

3. Barbell tilt 15/12/10
+ Side thrusts 15/12/10

FULL BODY 2

1. Gluteal bridge 15/12/10

2. Lying down dilatations 15/12/10

3. Mahi crossover 15/12/10

Between legs rest 1-3 minutes

4. Gravitron pull-ups
(Or with rubber band underfoot) 15/12/10
+ Pull-up bar 15/12/10

5. Stretch Toe Press 20/15/12

FULL BODY 3

1. Split squat 15/12/10

Between legs rest 1-3 minutes

2. Flexions 15/12/10
+ Upper block pull with narrow parallel 15/12/10

3. Dumbbell Press 15/12/10

4. Dumbbell Extension 15/12/10
+ Dumbbell Rear Delta 15/12/10

6. Torsion press 20/15/12