28 DAY FULL BODY WORKOUT SCHEDULE

by admin

I created a 28-day full body workout schedule for both Beginners and Advanced individuals, for those months when you really want to dive in and commit to your workouts, and don’t want to think about which workouts to do when. Alternatively, if you would like to follow a shorter or more focused workout schedule, click here.

This schedule was carefully planned out to ensure you get a balanced workout schedule, and most importantly, with adequate rest days. Follow this to the best of your ability. However, on days that you’re feeling tired or sore, take that day off to rest or do one of my Quickie workouts which are all under 15 minutes. 

Many of the Advanced workouts use a band (shop my A Sculpt Body Band). If you are advanced but do not have a band, you can mimic all the same motions and still get a great burn. Lastly, I do not recommend that Beginners use a band.

WEEK ONE:

BEGINNER (No Band)ADVANCED (With Band)
DAY #130 Min Beginner Full Body25 Minute Band Full Body Sculpt
DAY #2Quickie Standing Legs +
Quickie Booty
33 Minute Band Booty Sculpt
DAY #3RestRest
DAY #420 Minute Mat Abs20 Minute Band Mat Abs Sculpt
DAY #5Quickie Standing Arms +
Quickie Standing Arms+Abs
16 Minute Band Standing Arms Sculpt +
Quickie Standing Arms
DAY #6RestRest
DAY #722 Minute Slow Sculpt+Stretch22 Minute Slow Sculpt+Stretch

WEEK TWO:

BEGINNER (No Band)ADVANCED (With Band)
DAY #816 Minute Full Body Cardio +
18 Min Beginner Full Body
31 Minute Band Standing Booty
Sculpt+Cardio Combo with Prairie Swim
DAY #9RestRest
DAY #10Quickie Arms + Quickie Abs35 Minute Mat Abs
DAY #1126 Minute Standing Full Body SculptQuickie Band Standing Arms+Abs +
Quickie Band Standing Legs
DAY #12RestRest
DAY #1318 Minute Arms and Abs Sculpt +
Quickie Stretch
31 Minute Arms
DAY #1416 Min Legs+Booty +
Quickie Outer Inner Thigh
47 Minute Booty

WEEK THREE:

BEGINNER (No Band)ADVANCED (With Band)
DAY #15LIVE: 30 Minute Full Body Sculpt30 Minute Band Standing Full Body Sculpt
DAY #1618 Minute Full Body Sculpt +
17 Min Mat Booty
Quickie Band Mat Abs +
Quickie Band Mat Outer Thigh
DAY #17RestRest
DAY #18LIVE: 30 Minute Arms+Abs SculptLIVE: 45 Minute Arms
DAY #1922 Minute Slow Sculpt+Stretch22 Minute Slow Sculpt+Stretch
DAY #20RestRest
DAY #2125 Minute BAND Standing Full Body Cardio
(I recommend beginners do this
workout without a band)
25 Minute BAND Standing Full Body Cardio

WEEK FOUR:

BEGINNER (No Band)ADVANCED (With Band)
DAY #2220 Minute Mat AbsLIVE: 45 Minute Abs
DAY #23RestRest
DAY #24LIVE: 30 Minute Full Body SculptLIVE: 45 Minute Band Full Body
Sculpt+Cardio Combo
DAY #25LIVE: 30 Minute Booty+AbsLIVE: 45 Minute Booty
DAY #26RestRest
DAY #27Extra rest so you can crush day 28!Extra rest so you can crush day 28!
DAY #28LIVE: 45 Minute Full Body
Sculpt+Cardio Combo
LIVE: 45 Minute Full Body
Sculpt+Cardio Combo 2

Overall, follow this 28-day full body workout schedule for optimal results. Happy sculpting!

xx, Alessia

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