Full Body Day 1 (HOME - UNLOADING)

Exercise 1: Push Ups - Knees

✅ Set 1: 8-12 Reps

✅ Set 2: 8-12 Reps

✅ Set 3: 8-12 Reps

Alternative Exercises:

Decline Push Ups

Push Up

Exercise 2: Standing Banded Row

✅ Set 1: 8-12 Reps

✅ Set 2: 8-12 Reps

✅ Set 3: 8-12 Reps

Alternative Exercises:

Bent Over Banded Row

Exercise 3: Bodyweight Squat

✅ Set 1: 8-12 Reps

✅ Set 2: 8-12 Reps

✅ Set 3: 8-12 Reps

Alternative Exercises:

Reverse Lunges

Lunges with Weight

Exercise 4: Split Squat

✅ Set 1: 8-12 Reps

✅ Set 2: 8-12 Reps

✅ Set 3: 8-12 Reps

Alternative Exercises:

Forward Lunge

Wall Sit (1-2 minutes)

Exercise 5: Single Leg Glute Bridge

✅ Set 1: 8-12 Reps

✅ Set 2: 8-12 Reps

✅ Set 3: 8-12 Reps

Alternative Exercises:

Standard Glute Bridge

Exercise 6: Plank on Hands

✅ Set 1: 30 Seconds

✅ Set 2: 30 Seconds

✅ Set 3: 30 Seconds

Alternative Exercises:

Side Plank on Forearm

Side Plank on Hand

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