# Full Workout Routine

For full body (Mon-Fri)

## Monday (Core)

Oblique Crunch · Crunch · Side Crunch · Crunch (Tuck) · Toe Touch Crunch · Crunch (Reverse) · Bicycle Crunch · Elbow-to-Knee Crunch · Plank · Dead Bug · Side Plank · Plank (Shoulder Tap)

### Workout

- 2 × 20 Oblique Crunch
- 2 × 10 Crunch
- 2 × 10 Side Crunch
- 2 × 10 Crunch (Tuck)
- 2 × 15 Toe Touch Crunch
- 2 × 25 Crunch (Reverse)
- 2 × 20 Bicycle Crunch
- 2 × 15 Dead Bug
- 2 × 1s Side Plank
- 2 × 10 Plank (Shoulder Tap)
- 2 × 20 Leg Raise (Side)
- 2 × 30-40s Reverse Plank
- 1 × 15s Hollow Body Hold
- 1 × 15s Stomach Vacuum


## Tuesday (Chest)

Push-Up (Wall) · Knee Push-Up · Push-Up Hold · Push-Up To Side Plank

### Workout

- 2 × 10 Knee Push-Up
- 2 × 6s Push-Up Hold
- 1 × 10 Push-Up (Incline)
- 1 × 10 Plank to Push-Up
- 1 × 10 Push-Up (Decline)
- 2 × 12 Floor tricep dip
- 2 × 30-40s Reverse Plank
- 2 × 50 Push-Up (Wall)
- 2 × 30s Triceps Stretch - Overhead
- 2 × 30s Bicep Stretch
- 1 × 30s Chest Doorway Stretch


## Wednesday (Legs)

Glute Bridge · Ankle Circle · Calf Stretch · Lunge Stretch (Kneeling) · Scorpion Stretch · Knee-Across-Body Stretch · Bodyweight Squat · Split Squat (Bulgarian) · Jump Squat · Single-Leg Balance · Sumo Squat · Wall Sit

### Workout

- 2 × 20 Glute Bridge
- 3 × 12 Bodyweight Squat
- 6 × 12 Fire Hydrant - Resistance Band
- 2 × 14 Lunge Stretch (Kneeling)
- 4 × 12 Leg Raise (Side)
- 3 × 12 Sumo Squat
- 1 × 30s Wall Sit
- 2 × 30s Quad Stretch
- 2 × 30s Knee-To-Chest Stretch (Single)
- 3 × 12 Calf Raise
- 4 × 12 Single-Leg Hop and Hold
- 2 × 30s Calf Stretch - Stair


## Thursday (Chest)

Push-Up (Wall) · Knee Push-Up · Push-Up Hold · Push-Up To Side Plank

### Workout

- 2 × 10 Knee Push-Up
- 2 × 6s Push-Up Hold
- 1 × 10 Push-Up (Incline)
- 1 × 10 Plank to Push-Up
- 1 × 10 Push-Up (Decline)
- 2 × 12 Floor tricep dip
- 2 × 30-40s Reverse Plank
- 2 × 50 Push-Up (Wall)
- 2 × 30s Triceps Stretch - Overhead
- 2 × 30s Bicep Stretch
- 1 × 30s Chest Doorway Stretch


## Friday (Legs)

Glute Bridge · Ankle Circle · Calf Stretch · Lunge Stretch (Kneeling) · Scorpion Stretch · Knee-Across-Body Stretch · Bodyweight Squat · Split Squat (Bulgarian) · Jump Squat · Single-Leg Balance · Sumo Squat · Wall Sit

### Workout

- 2 × 20 Glute Bridge
- 3 × 12 Bodyweight Squat
- 6 × 12 Fire Hydrant - Resistance Band
- 2 × 14 Lunge Stretch (Kneeling)
- 4 × 12 Leg Raise (Side)
- 3 × 12 Sumo Squat
- 1 × 30s Wall Sit
- 2 × 30s Quad Stretch
- 2 × 30s Knee-To-Chest Stretch (Single)
- 3 × 12 Calf Raise
- 4 × 12 Single-Leg Hop and Hold
- 2 × 30s Calf Stretch - Stair