OFFICIAL PLAN · FREE

ADERAP: Minimalist Full Body — Essential Moves

2 DAYS · BEGINNER · BARBELL, BODYWEIGHT, MACHINE

Day A

  1. Push-Up
    Push-UpChest
  2. Glute Bridge
    Glute BridgeLegs
  3. Sissy SquatLegs
  4. Plank
    PlankCore

Day B

  1. Pull-Up
    Pull-UpBack
  2. Hip ThrustLegs
  3. Deep Lunge with RotationLegs
  4. Dead Bug
    Dead BugCore
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