Day 18 of the 31 Days of Fitness Series 2024
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Full Body Workout Overview:
1. 11 Groups of Giant sets
2. 3 exercises per set
3. 30 sec on // 10 sec off // 20 sec ext breaks
4. Duration: 32:00

Full Body Workout Warm-Up:
1. Chest Openers
2. RDL's
3. Arm Swings
4. Good Mornings
5. Bodyweight Squats
6. Arm circles
7. Alt Toe Touch Kicks
8. Bent Over Rotations

Full Body Workout Exercises:
Set 1:
1. Rows
2. Reverse Grip Rows
3. High Rows
Set 2:
1. Sumo Squats
2. Hex Squats
3. Front Squats
Set 3:
1. Push- Ups
2. Wide Push-Ups
3. Decline Chest Press
Set 4:
1. Shrugs
2. Shrug High Pulls
3. Clean Pulls L/R
Set 5:
1. RDL'S
2. Deadlifts
3. Lunge Hops - L/R
Set 6:
1. Staggered Hand Push-Ups - L
2. Staggered Hand Push-Ups - R
3. Power Push-Ups
Set 7:
1. Bicep Curls
2. Hammer Curls
3. Alt Close Curls
Set 8.
1. OH Tricep extension
2. Lying Tricep Ext / Pushouts
3. Tricep Kickbacks
Set 9:
1. Shoulder Press
2. Lateral Raises
3. B.O. Reverse Flyes
Set 10:
1. Bicycle Crunches
2. Reverse Crunches
3. Crunch Holds
Set 11:
1. Plaml
2. Side Plank Crunch - L
3. Side Plank Crunch - R

Full Body Workout Cool-Down:
1. Hip Flexor - L
2. Hip Flexor - R
3. Hamstring Stretch - L
4. Hamstring Stretch - R
5. Piriformis - L
6. Piriformis - R
7. Quad Stretch - L
8. Quad Stretch - R



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