OFFICIAL PLAN · FREE

ADERAP: Full Body (No Equipment)

2 DAYS · BEGINNER · BODYWEIGHT, MACHINE

Full Body A

  1. Push-Up
    Push-UpChest
  2. Glute Bridge
    Glute BridgeLegs
  3. Bench Dip
    Bench DipArms
  4. Sissy SquatLegs
  5. Dead Bug
    Dead BugCore
  6. Plank
    PlankCore

Full Body B

  1. Chin-Up
    Chin-UpBack
  2. Nordic CurlLegs
  3. Deficit Push-UpChest
  4. Single-Leg Glute BridgeLegs
  5. Hollow Body HoldCore
  6. Bicycle CrunchCore
Browse the full plan library