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. One-leg deadlift 15/12/10/8

Between legs rest 1-3 minutes

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

5. Leg lifts 20/15/12/10

3. Barbell tilt 15/12/10/8
+ Side thrusts 15/12/10/8

FULL BODY 2

1. Gluteal bridge 15/12/10/8

2. Knee extensions 15/12/10/8

3. Mahi crossover 15/12/10

Between legs rest 1-3 minutes

4. Gravitron pull-ups
(Or with rubber band underfoot)15/12/10/8
+ deadlift barbell 15/12/10/8

5. Stretch Toe Press 20/15/12/10

FULL BODY 3

1. Split squat 15/12/10/8

Between legs rest 1-3 minutes

2. Flexions 15/12/10/8
+ Upper block pull down with a narrow parallel 15/12/10/8

3. Dumbbell Press 15/12/10/8

4. Dumbbell Extension 15/12/10/8
+ Dumbbell back delta 15/12/10

6. Torsion press 20/15/12/10