Upper/ Lower - 2 Full Body Routine

Hi there,

Welcome to the routine, where all you need is your body, some space and a handful of time.
This was designed to be performed anywhere, no weights, just your body. Perfect for on the go.
Great for all levels. And also to give a bit of variety to your exercises. Here we will mix up a bit of
upper and lower body focused days along with two full body days. Get more out of your workout
than performing a single part a day. That’s not fun. To build a body all we need is our bodies. I
designed this to be fun and enjoyable. Perfect for a quick 20-30 minute workout if you don't
have time to go to the gym or if you're traveling. There is always something to do.

Let's keep it movin’.

Day 1: Upper

Push/Pull Superset
Prone W Lat pull into push up: 5 sets x 20 reps

Bench/Chair Dips: 4 sets x 10-15 reps

Door Frame Rows 4 sets x 10-15 reps
Towel Bicep Curls 4 sets x 10-15reps
Tricep Push Ups 4 sets x 10-15 reps

* Rest time between sets 30-45 seconds

Day 2: Lower

Bodyweight Squats: 5 sets x 20 reps

Glute Bridge Raises: 5 sets x 10-15 reps
Alternating Reverse Lunges: 4 sets x 20 reps (10 each side)
Alternating Box/Chair Step Ups to High Knee Stability: 3 sets x 10-20 reps (5-10 each side)
Wall Supported Calf Raises: 3 sets x 15-20 reps

* Rest time between sets 30-45 seconds

Day 3: OFF or Core/ Cardio

Core
Plank Holds: 3 sets x 20 second holds
Side Plank Holds: 3 sets x 8-10 second holds
Leg Raises: 3 sets x 8-12 reps
Superman Raises: 3 sets x 8-12 reps

* Rest time between sets 30-45 seconds

Cardio Options:
Jump rope: 5 rounds x 30 seconds on/ 15 seconds Rest
Jog in Place: 5 rounds x 30 seconds on/ 15 seconds Rest
Go for a Walk

Day 4: Full Body A / Vertical Movement Pattern

Pike Alternating Shoulder Taps: 3-4 sets x 20 reps

Pull Up Variation: 3 sets x 8-12 reps
Pulse Jump Squats: 3-4 sets x 10-20 reps
High Knees: 3 sets x 20 reps
Calf Jumps 3 sets x 20-40 reps

* Rest time between sets 30-45 seconds

Day 5: Full Body B / Horizontal Movement Pattern

Bench/Chair Rows: 5 sets x 8-15 reps

Push Up Variation: 4 sets x 8-15 reps
Glute Bridges: 5 sets x 10-15 reps

* Rest time between sets 30-45 seconds

Day 6: OFF or Core/ Cardio

Core
Plank Holds: 3 sets x 20 second holds
Side Plank Holds: 3 sets x 8-10 second holds
Leg Raises: 3 sets x 8-12 reps
Superman Raises: 3 sets x 8-12 reps

Cardio Options:
Jump rope: 5 rounds x 30 seconds on/ 15 seconds Rest
Jog in Place: 5 rounds x 30 seconds on/ 15 seconds Rest
Go for a Walk

Day 7: OFF