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Day 1

Full Body Workout – 22 Day Transformation / Workout Plan

Body Warm up

Equipment: NO EQUIPMENT

1 Sets

5+ Reps

20" Rest

2 mins Duration

Skipping & Plank

Equipment: Skipping Rope

Skipping & Plank

3 Sets

2 min Duration

Shoulders with Dumbbells

Equipment: Dumbbells

Shoulders with Dumbbells

3 Sets

15,15,15 Reps

30" Rest

Triceps with Dumbells

Equipment: Dumbbells

Triceps with Dumbells

3 Sets

15, 15, 15 Reps

30" Rest

Shoulders with Dumbbells 2

Equipment: Dumbbells

Shoulders with Dumbbells 2

3 Sets

15, 15, 15 Reps

30" Rest

Triceps with Dumbbells 2

Equipment: Dumbbells

Triceps with Dumbbells 2

3 Sets

15, 15, 15 Reps

30" Rest

Biceps with Dumbbells 1

Equipment: Dumbbells

Biceps with Dumbbells 1

3 Sets

15,15,15 Reps

30" Rest

Upper Back with Dumbbells 1

Equipment: Dumbbells

Upper Back with Dumbbells 1

3 Sets

15, 15, 15 Reps

30" Rest

Biceps with Dumbbells 2

Equipment: Dumbbells

Biceps with Dumbbells 2

3 Sets

15, 15, 15, Reps

30" Rest

Dumbbell Pull Up

Equipment: Dumbbells

Dumbbell Pull Up

3 Sets

15, 15, 15 Reps

30" Rest

Air Jumps

Equipment: NO EQUIPMENT

3 Sets

15, 15, 15 Reps

30" Rest

Side Lunges

Equipment: NO EQUIPMENT

3 Sets

16, 16, 16 Reps

30" Rest

Frog Jumps

Equipment: NO EQUIPMENT

3 Sets

15, 15, 15 Reps

30" Rest

Lunges

Equipment: NO EQUIPMENT

3 Sets

15, 15, 15 Reps

30" Rest

Jumps with Band

Equipment: NO EQUIPMENT

Jumps with Band

3 Sets

15, 15, 15 Reps

30" Rest

Squats with Pause

Equipment: NO EQUIPMENT

Squats with Pause

3 Sets

15, 15, 15 Reps

30" Rest

Leg/Arm raises with Band/Dumbbell

Equipment: Dumbbells, Stretch Band

Leg/Arm raises with Band/Dumbbell

3 Sets

15, 15, 15 Reps

30" Rest

Side raises with Band

Equipment: Stretch Band

Side raises with Band

3 Sets

15, 15, 15 Reps

30" Rest

Back Extensions

Equipment: NO EQUIPMENT

Back Extensions

3 Sets

15, 15, 15 Reps

30" Rest

Glute Bridge with band

Equipment: Stretch Band

Glute Bridge with band

3 Sets

15, 15, 15 Reps

30" Rest

Knee to Elbow

Equipment: NO EQUIPMENT

3 Sets

16, 16, 16 Reps

30" Rest

Arm Opposite Leg Raise

Equipment: NO EQUIPMENT

Arm Opposite Leg Raise

3 Sets

16, 16, 16 Reps

30" Rest

Plank Raise/Hip Turns

Equipment: NO EQUIPMENT

Plank Raise/Hip Turns

3 Sets

6, 6, 6 Reps

30" Rest

Hip Thrusts

Equipment: NO EQUIPMENT

3 Sets

15, 15, 15 Reps

30" Rest

Upper Obliques

Equipment: NO EQUIPMENT

3 Sets

15, 15, 15 Reps

30" Rest

Upper Abdomen Obliques

Equipment: NO EQUIPMENT

Upper Abdomen Obliques

3 Sets

15, 15, 15 Reps

30" Rest

Day 2Workout Plan

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