Basic Workout

EXERCISE A: 

Barbell Glute Bridge, Pause Barbell Hip Thrust, Db Frog Pump, B-Stance Hip Thrust, Single-Leg Hip Thrust

EXERCISE B: 

Push-Up, Db Bench Press, Db Shoulder Press, Db Incline Press, Close-Grip Bench Press

EXERCISE C: 

Goblet Squat, Cable Goblet Squat, Db Sumo Squat, Between-Bench Db Squat, High Step-Up

EXERCISE D: 

Inverted Row, Wide-Grip Pulldown, Seated Row, One-Arm Row, Db Chest-Supported Row

EXERCISE E: 

45-Degree Hyperextension, Nordic Ham Curl, Lying Leg Curl, Single-Leg RDL, Stability Ball Leg Curl

Instructions

Choose one exercise from each list to complete one full body workout. Thus, you'll have a workout from lists A, B, C, D, and E (for example: barbell glute bridge, db shoulder press, db sumo squat, inverted row, and Nordic ham curl). Each exercise will consist of 3 sets of 6-20 reps. You can perform these types of workouts anywhere from 1 to 5 days a week, with each day of the week consisting of difference exercises.

Please make sure to follow the same workouts you've created for each day of the week for the remainder of the month.