Personal & Group Training Marbella

Full Body Workout – 22 Day Transformation

Workout Plan


This full body workout has has 4 sections with 8 exercises for each muscle group.

8 exercises are divided in 4 sets of two performed 3 times,15 repetitions for each one of them. 

Sections of Workout: Warm Up, Upper Body, Lower Body and Core.


1. Warm Up:

Each Exercise performed one time with 5 repetitions on each side and direction, except Skipping and plank that is done 3 times. Skipping should be done for 2 minutes following plank for 1 minute right after. 30 seconds rest after skipping and plank set.

A warmup gradually revs up your cardiovascular system by raising your body temperature and increasing blood flow to your muscles. Warming up may also help reduce muscle soreness and lessen your risk of injury. Cooling down after your workout allows for a gradual recovery of pre exercise heart rate and blood pressure.

For the warm up perform each joint exercise 5 time each direction for each side. The Skipping should be done 2 minutes following the plank for 1 minute. This routine should be done 3 times with 30 seconds rest in between

2.Upper Body:

This section has 8 exercises, 2 for shoulder, 2 for triceps, 2 biceps, 2 upper back.
Each pair is done 3 times with 15 repetitions.

In this section you will be working Upper body, which are arms, shoulders and upper back. You have 8 exercises group into 4 pairs. Perform each exercise 15 repetition 3 times.
Rest 30 second after finishing each set.

Muscles Worked: Shoulders, Biceps, triceps, Upper Back

3. Lower Body:

2 variation of squats, 2 variation of lunges, 2 variation of Jumps.E
Each pair is done 3 times with 15 repetitions.

In this section you will be working on your lower body. As in the upper body section you have 8 exercise grouped into 4 pairs. Perform each group 3 times 15 repetition each exercise. Rest 30 seconds after each set.


4. Core:

In this section – You work your back & your abdominal muscles. You have 4 back exercises and 4 abdominal ones. They all broke in pairs. As in the other section perform each of them 15 repetition 3 times.

4 Back exercises, 4 abdomen exercises together 8 exercises broken in 4 pairs of two.
Perform each pair 3 times with 15 repetitions.


After workout i recommend to do the stretching. As for the warm up you can add any other movement that you want. Listen to your body and follow the sensation. if you feel like you cannot perform some exercise you can write back to me and I will change it for you for different variation or other exercise that work the same muscle.

The videos are done in the gym but you can do them in your house. All you need is comfortable cloths, thick elastic band, mat and dumbbells according to your strength and skipping rope.