OFFICIAL PLAN · FREE

ADERAP: Full Body (No Equipment)

2 DAYS · BEGINNER · BODYWEIGHT, MACHINE

Full Body A

  1. Push-UpChest
  2. Glute BridgeLegs
  3. Bench DipArms
  4. Sissy SquatLegs
  5. Dead BugCore
  6. PlankCore

Full Body B

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