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BoostcampPNG

ChatGPT Workout

by Erik W.

Program Description

Lose weight and tone

Program Overview

  • Level
    Beginner
  • Goal
    Bodyweight Fitness
  • Equipment
    Dumbbell Only
  • Program Length
    12 weeks
  • Time Per Workout
    20 minutes
  • Created
    Aug 25, 2024 11:15
  • Last Edited
    Aug 26, 2024 12:28
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
2 mins
-
2
Push Up
3
40 secs
-
3
Ab Wheel
2
30 secs
-
4
Dumbbell Row
4
40 secs
-
5
Bicycle Crunch
3
40 secs
-
6
Plank With Arm Raise
2
40 secs
-
7
Stretching
5
30 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
2 mins
-
2
Push Up
3
40 secs
-
3
Ab Wheel
2
30 secs
-
4
Dumbbell Row
4
40 secs
-
5
Bicycle Crunch
3
40 secs
-
6
Plank With Arm Raise
2
40 secs
-
7
Stretching
5
30 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
2 mins
-
2
Push Up
3
40 secs
-
3
Ab Wheel
2
30 secs
-
4
Dumbbell Row
4
40 secs
-
5
Bicycle Crunch
3
40 secs
-
6
Plank With Arm Raise
2
40 secs
-
7
Stretching
5
30 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
2 mins
-
2
Push Up
3
40 secs
-
3
Ab Wheel
2
30 secs
-
4
Dumbbell Row
4
40 secs
-
5
Bicycle Crunch
3
40 secs
-
6
Plank With Arm Raise
2
40 secs
-
7
Stretching
5
30 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
2 mins
-
2
Push Up
3
40 secs
-
3
Ab Wheel
2
30 secs
-
4
Dumbbell Row
4
40 secs
-
5
Bicycle Crunch
3
40 secs
-
6
Plank With Arm Raise
2
40 secs
-
7
Stretching
5
30 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
2 mins
-
2
Push Up
3
40 secs
-
3
Ab Wheel
2
30 secs
-
4
Dumbbell Row
4
40 secs
-
5
Bicycle Crunch
3
40 secs
-
6
Plank With Arm Raise
2
40 secs
-
7
Stretching
5
30 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
2 mins
-
2
Push Up
3
40 secs
-
3
Ab Wheel
2
30 secs
-
4
Dumbbell Row
4
40 secs
-
5
Bicycle Crunch
3
40 secs
-
6
Plank With Arm Raise
2
40 secs
-
7
Stretching
5
30 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
2 mins
-
2
Push Up
3
40 secs
-
3
Ab Wheel
2
30 secs
-
4
Dumbbell Row
4
40 secs
-
5
Bicycle Crunch
3
40 secs
-
6
Plank With Arm Raise
2
40 secs
-
7
Stretching
5
30 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
2 mins
-
2
Push Up
3
40 secs
-
3
Ab Wheel
2
30 secs
-
4
Dumbbell Row
4
40 secs
-
5
Bicycle Crunch
3
40 secs
-
6
Plank With Arm Raise
2
40 secs
-
7
Stretching
5
30 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
2 mins
-
2
Push Up
3
40 secs
-
3
Ab Wheel
2
30 secs
-
4
Dumbbell Row
4
40 secs
-
5
Bicycle Crunch
3
40 secs
-
6
Plank With Arm Raise
2
40 secs
-
7
Stretching
5
30 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
2 mins
-
2
Push Up
3
40 secs
-
3
Ab Wheel
2
30 secs
-
4
Dumbbell Row
4
40 secs
-
5
Bicycle Crunch
3
40 secs
-
6
Plank With Arm Raise
2
40 secs
-
7
Stretching
5
30 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
2 mins
-
2
Push Up
3
40 secs
-
3
Ab Wheel
2
30 secs
-
4
Dumbbell Row
4
40 secs
-
5
Bicycle Crunch
3
40 secs
-
6
Plank With Arm Raise
2
40 secs
-
7
Stretching
5
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
2 mins
-
2
Squat (Bodyweight)
3
40 secs
-
3
Lunge (Kettlebell)
3
40 secs
-
4
Side Leg Raise (Resistance Bands)
2
40 secs
-
5
Russian Twist (Dumbbell)
2
40 secs
-
6
Glute Bridge (Bodyweight)
2
40 secs
-
7
Stretching
5
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
2 mins
-
2
Squat (Bodyweight)
3
40 secs
-
3
Lunge (Kettlebell)
3
40 secs
-
4
Side Leg Raise (Resistance Bands)
2
40 secs
-
5
Russian Twist (Dumbbell)
2
40 secs
-
6
Glute Bridge (Bodyweight)
2
40 secs
-
7
Stretching
5
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
2 mins
-
2
Squat (Bodyweight)
3
40 secs
-
3
Lunge (Kettlebell)
3
40 secs
-
4
Side Leg Raise (Resistance Bands)
2
40 secs
-
5
Russian Twist (Dumbbell)
2
40 secs
-
6
Glute Bridge (Bodyweight)
2
40 secs
-
7
Stretching
5
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
2 mins
-
2
Squat (Bodyweight)
3
40 secs
-
3
Lunge (Kettlebell)
3
40 secs
-
4
Side Leg Raise (Resistance Bands)
2
40 secs
-
5
Russian Twist (Dumbbell)
2
40 secs
-
6
Glute Bridge (Bodyweight)
2
40 secs
-
7
Stretching
5
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
2 mins
-
2
Squat (Bodyweight)
3
40 secs
-
3
Lunge (Kettlebell)
3
40 secs
-
4
Side Leg Raise (Resistance Bands)
2
40 secs
-
5
Russian Twist (Dumbbell)
2
40 secs
-
6
Glute Bridge (Bodyweight)
2
40 secs
-
7
Stretching
5
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
2 mins
-
2
Squat (Bodyweight)
3
40 secs
-
3
Lunge (Kettlebell)
3
40 secs
-
4
Side Leg Raise (Resistance Bands)
2
40 secs
-
5
Russian Twist (Dumbbell)
2
40 secs
-
6
Glute Bridge (Bodyweight)
2
40 secs
-
7
Stretching
5
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
2 mins
-
2
Squat (Bodyweight)
3
40 secs
-
3
Lunge (Kettlebell)
3
40 secs
-
4
Side Leg Raise (Resistance Bands)
2
40 secs
-
5
Russian Twist (Dumbbell)
2
40 secs
-
6
Glute Bridge (Bodyweight)
2
40 secs
-
7
Stretching
5
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
2 mins
-
2
Squat (Bodyweight)
3
40 secs
-
3
Lunge (Kettlebell)
3
40 secs
-
4
Side Leg Raise (Resistance Bands)
2
40 secs
-
5
Russian Twist (Dumbbell)
2
40 secs
-
6
Glute Bridge (Bodyweight)
2
40 secs
-
7
Stretching
5
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
2 mins
-
2
Squat (Bodyweight)
3
40 secs
-
3
Lunge (Kettlebell)
3
40 secs
-
4
Side Leg Raise (Resistance Bands)
2
40 secs
-
5
Russian Twist (Dumbbell)
2
40 secs
-
6
Glute Bridge (Bodyweight)
2
40 secs
-
7
Stretching
5
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
2 mins
-
2
Squat (Bodyweight)
3
40 secs
-
3
Lunge (Kettlebell)
3
40 secs
-
4
Side Leg Raise (Resistance Bands)
2
40 secs
-
5
Russian Twist (Dumbbell)
2
40 secs
-
6
Glute Bridge (Bodyweight)
2
40 secs
-
7
Stretching
5
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
2 mins
-
2
Squat (Bodyweight)
3
40 secs
-
3
Lunge (Kettlebell)
3
40 secs
-
4
Side Leg Raise (Resistance Bands)
2
40 secs
-
5
Russian Twist (Dumbbell)
2
40 secs
-
6
Glute Bridge (Bodyweight)
2
40 secs
-
7
Stretching
5
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
2 mins
-
2
Squat (Bodyweight)
3
40 secs
-
3
Lunge (Kettlebell)
3
40 secs
-
4
Side Leg Raise (Resistance Bands)
2
40 secs
-
5
Russian Twist (Dumbbell)
2
40 secs
-
6
Glute Bridge (Bodyweight)
2
40 secs
-
7
Stretching
5
30 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
2
1 mins
-
2
Stretching
2
1 mins
-
3
Stretching
2
30 secs
-
4
Cat Cow Stretch
7
15 secs
-
5
Stretching
2
30 secs
-
6
Stretching
2
30 secs
-
7
Stretching
2
30 secs
-
8
Hamstring Stretch with Rotation
2
30 secs
-
9
Stretching
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
2
1 mins
-
2
Stretching
2
1 mins
-
3
Stretching
2
30 secs
-
4
Cat Cow Stretch
7
15 secs
-
5
Stretching
2
30 secs
-
6
Stretching
2
30 secs
-
7
Stretching
2
30 secs
-
8
Hamstring Stretch with Rotation
2
30 secs
-
9
Stretching
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
2
1 mins
-
2
Stretching
2
1 mins
-
3
Stretching
2
30 secs
-
4
Cat Cow Stretch
7
15 secs
-
5
Stretching
2
30 secs
-
6
Stretching
2
30 secs
-
7
Stretching
2
30 secs
-
8
Hamstring Stretch with Rotation
2
30 secs
-
9
Stretching
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
2
1 mins
-
2
Stretching
2
1 mins
-
3
Stretching
2
30 secs
-
4
Cat Cow Stretch
7
15 secs
-
5
Stretching
2
30 secs
-
6
Stretching
2
30 secs
-
7
Stretching
2
30 secs
-
8
Hamstring Stretch with Rotation
2
30 secs
-
9
Stretching
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
2
1 mins
-
2
Stretching
2
1 mins
-
3
Stretching
2
30 secs
-
4
Cat Cow Stretch
7
15 secs
-
5
Stretching
2
30 secs
-
6
Stretching
2
30 secs
-
7
Stretching
2
30 secs
-
8
Hamstring Stretch with Rotation
2
30 secs
-
9
Stretching
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
2
1 mins
-
2
Stretching
2
1 mins
-
3
Stretching
2
30 secs
-
4
Cat Cow Stretch
7
15 secs
-
5
Stretching
2
30 secs
-
6
Stretching
2
30 secs
-
7
Stretching
2
30 secs
-
8
Hamstring Stretch with Rotation
2
30 secs
-
9
Stretching
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
2
1 mins
-
2
Stretching
2
1 mins
-
3
Stretching
2
30 secs
-
4
Cat Cow Stretch
7
15 secs
-
5
Stretching
2
30 secs
-
6
Stretching
2
30 secs
-
7
Stretching
2
30 secs
-
8
Hamstring Stretch with Rotation
2
30 secs
-
9
Stretching
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
2
1 mins
-
2
Stretching
2
1 mins
-
3
Stretching
2
30 secs
-
4
Cat Cow Stretch
7
15 secs
-
5
Stretching
2
30 secs
-
6
Stretching
2
30 secs
-
7
Stretching
2
30 secs
-
8
Hamstring Stretch with Rotation
2
30 secs
-
9
Stretching
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
2
1 mins
-
2
Stretching
2
1 mins
-
3
Stretching
2
30 secs
-
4
Cat Cow Stretch
7
15 secs
-
5
Stretching
2
30 secs
-
6
Stretching
2
30 secs
-
7
Stretching
2
30 secs
-
8
Hamstring Stretch with Rotation
2
30 secs
-
9
Stretching
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
2
1 mins
-
2
Stretching
2
1 mins
-
3
Stretching
2
30 secs
-
4
Cat Cow Stretch
7
15 secs
-
5
Stretching
2
30 secs
-
6
Stretching
2
30 secs
-
7
Stretching
2
30 secs
-
8
Hamstring Stretch with Rotation
2
30 secs
-
9
Stretching
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
2
1 mins
-
2
Stretching
2
1 mins
-
3
Stretching
2
30 secs
-
4
Cat Cow Stretch
7
15 secs
-
5
Stretching
2
30 secs
-
6
Stretching
2
30 secs
-
7
Stretching
2
30 secs
-
8
Hamstring Stretch with Rotation
2
30 secs
-
9
Stretching
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
2
1 mins
-
2
Stretching
2
1 mins
-
3
Stretching
2
30 secs
-
4
Cat Cow Stretch
7
15 secs
-
5
Stretching
2
30 secs
-
6
Stretching
2
30 secs
-
7
Stretching
2
30 secs
-
8
Hamstring Stretch with Rotation
2
30 secs
-
9
Stretching
1
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
2 mins
-
2
Burpee
3
40 secs
-
3
Upright Row (Cable)
2
40 secs
-
4
Mountain Climber
2
40 secs
-
5
Chest Fly (Dumbbell)
3
40 secs
-
6
Lying Leg Raise
2
40 secs
-
7
Stretching
5
30 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
2 mins
-
2
Burpee
3
40 secs
-
3
Upright Row (Cable)
2
40 secs
-
4
Mountain Climber
2
40 secs
-
5
Chest Fly (Dumbbell)
3
40 secs
-
6
Lying Leg Raise
2
40 secs
-
7
Stretching
5
30 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
2 mins
-
2
Burpee
3
40 secs
-
3
Upright Row (Cable)
2
40 secs
-
4
Mountain Climber
2
40 secs
-
5
Chest Fly (Dumbbell)
3
40 secs
-
6
Lying Leg Raise
2
40 secs
-
7
Stretching
5
30 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
2 mins
-
2
Burpee
3
40 secs
-
3
Upright Row (Cable)
2
40 secs
-
4
Mountain Climber
2
40 secs
-
5
Chest Fly (Dumbbell)
3
40 secs
-
6
Lying Leg Raise
2
40 secs
-
7
Stretching
5
30 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
2 mins
-
2
Burpee
3
40 secs
-
3
Upright Row (Cable)
2
40 secs
-
4
Mountain Climber
2
40 secs
-
5
Chest Fly (Dumbbell)
3
40 secs
-
6
Lying Leg Raise
2
40 secs
-
7
Stretching
5
30 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
2 mins
-
2
Burpee
3
40 secs
-
3
Upright Row (Cable)
2
40 secs
-
4
Mountain Climber
2
40 secs
-
5
Chest Fly (Dumbbell)
3
40 secs
-
6
Lying Leg Raise
2
40 secs
-
7
Stretching
5
30 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
2 mins
-
2
Burpee
3
40 secs
-
3
Upright Row (Cable)
2
40 secs
-
4
Mountain Climber
2
40 secs
-
5
Chest Fly (Dumbbell)
3
40 secs
-
6
Lying Leg Raise
2
40 secs
-
7
Stretching
5
30 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
2 mins
-
2
Burpee
3
40 secs
-
3
Upright Row (Cable)
2
40 secs
-
4
Mountain Climber
2
40 secs
-
5
Chest Fly (Dumbbell)
3
40 secs
-
6
Lying Leg Raise
2
40 secs
-
7
Stretching
5
30 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
2 mins
-
2
Burpee
3
40 secs
-
3
Upright Row (Cable)
2
40 secs
-
4
Mountain Climber
2
40 secs
-
5
Chest Fly (Dumbbell)
3
40 secs
-
6
Lying Leg Raise
2
40 secs
-
7
Stretching
5
30 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
2 mins
-
2
Burpee
3
40 secs
-
3
Upright Row (Cable)
2
40 secs
-
4
Mountain Climber
2
40 secs
-
5
Chest Fly (Dumbbell)
3
40 secs
-
6
Lying Leg Raise
2
40 secs
-
7
Stretching
5
30 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
2 mins
-
2
Burpee
3
40 secs
-
3
Upright Row (Cable)
2
40 secs
-
4
Mountain Climber
2
40 secs
-
5
Chest Fly (Dumbbell)
3
40 secs
-
6
Lying Leg Raise
2
40 secs
-
7
Stretching
5
30 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
2 mins
-
2
Burpee
3
40 secs
-
3
Upright Row (Cable)
2
40 secs
-
4
Mountain Climber
2
40 secs
-
5
Chest Fly (Dumbbell)
3
40 secs
-
6
Lying Leg Raise
2
40 secs
-
7
Stretching
5
30 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
2
1 mins
-
2
Stretching
2
1 mins
-
3
Stretching
2
30 secs
-
4
Cat Cow Stretch
7
15 secs
-
5
Stretching
2
30 secs
-
6
Stretching
2
30 secs
-
7
Stretching
2
30 secs
-
8
Hamstring Stretch with Rotation
2
30 secs
-
9
Stretching
1
2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
2
1 mins
-
2
Stretching
2
1 mins
-
3
Stretching
2
30 secs
-
4
Cat Cow Stretch
7
15 secs
-
5
Stretching
2
30 secs
-
6
Stretching
2
30 secs
-
7
Stretching
2
30 secs
-
8
Hamstring Stretch with Rotation
2
30 secs
-
9
Stretching
1
2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
2
1 mins
-
2
Stretching
2
1 mins
-
3
Stretching
2
30 secs
-
4
Cat Cow Stretch
7
15 secs
-
5
Stretching
2
30 secs
-
6
Stretching
2
30 secs
-
7
Stretching
2
30 secs
-
8
Hamstring Stretch with Rotation
2
30 secs
-
9
Stretching
1
2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
2
1 mins
-
2
Stretching
2
1 mins
-
3
Stretching
2
30 secs
-
4
Cat Cow Stretch
7
15 secs
-
5
Stretching
2
30 secs
-
6
Stretching
2
30 secs
-
7
Stretching
2
30 secs
-
8
Hamstring Stretch with Rotation
2
30 secs
-
9
Stretching
1
2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
2
1 mins
-
2
Stretching
2
1 mins
-
3
Stretching
2
30 secs
-
4
Cat Cow Stretch
7
15 secs
-
5
Stretching
2
30 secs
-
6
Stretching
2
30 secs
-
7
Stretching
2
30 secs
-
8
Hamstring Stretch with Rotation
2
30 secs
-
9
Stretching
1
2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
2
1 mins
-
2
Stretching
2
1 mins
-
3
Stretching
2
30 secs
-
4
Cat Cow Stretch
7
15 secs
-
5
Stretching
2
30 secs
-
6
Stretching
2
30 secs
-
7
Stretching
2
30 secs
-
8
Hamstring Stretch with Rotation
2
30 secs
-
9
Stretching
1
2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
2
1 mins
-
2
Stretching
2
1 mins
-
3
Stretching
2
30 secs
-
4
Cat Cow Stretch
7
15 secs
-
5
Stretching
2
30 secs
-
6
Stretching
2
30 secs
-
7
Stretching
2
30 secs
-
8
Hamstring Stretch with Rotation
2
30 secs
-
9
Stretching
1
2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
2
1 mins
-
2
Stretching
2
1 mins
-
3
Stretching
2
30 secs
-
4
Cat Cow Stretch
7
15 secs
-
5
Stretching
2
30 secs
-
6
Stretching
2
30 secs
-
7
Stretching
2
30 secs
-
8
Hamstring Stretch with Rotation
2
30 secs
-
9
Stretching
1
2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
2
1 mins
-
2
Stretching
2
1 mins
-
3
Stretching
2
30 secs
-
4
Cat Cow Stretch
7
15 secs
-
5
Stretching
2
30 secs
-
6
Stretching
2
30 secs
-
7
Stretching
2
30 secs
-
8
Hamstring Stretch with Rotation
2
30 secs
-
9
Stretching
1
2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
2
1 mins
-
2
Stretching
2
1 mins
-
3
Stretching
2
30 secs
-
4
Cat Cow Stretch
7
15 secs
-
5
Stretching
2
30 secs
-
6
Stretching
2
30 secs
-
7
Stretching
2
30 secs
-
8
Hamstring Stretch with Rotation
2
30 secs
-
9
Stretching
1
2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
2
1 mins
-
2
Stretching
2
1 mins
-
3
Stretching
2
30 secs
-
4
Cat Cow Stretch
7
15 secs
-
5
Stretching
2
30 secs
-
6
Stretching
2
30 secs
-
7
Stretching
2
30 secs
-
8
Hamstring Stretch with Rotation
2
30 secs
-
9
Stretching
1
2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
2
1 mins
-
2
Stretching
2
1 mins
-
3
Stretching
2
30 secs
-
4
Cat Cow Stretch
7
15 secs
-
5
Stretching
2
30 secs
-
6
Stretching
2
30 secs
-
7
Stretching
2
30 secs
-
8
Hamstring Stretch with Rotation
2
30 secs
-
9
Stretching
1
2 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
2 mins
-
2
High Knee
1
1 mins
-
3
Sit Up
2
40 secs
-
4
Oblique Crunch
2
40 secs
-
5
Copenhagen Plank
2
40 secs
-
6
Glute Kickback
2
40 secs
-
7
Stretching
5
30 secs
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
2 mins
-
2
High Knee
1
1 mins
-
3
Sit Up
2
40 secs
-
4
Oblique Crunch
2
40 secs
-
5
Copenhagen Plank
2
40 secs
-
6
Glute Kickback
2
40 secs
-
7
Stretching
5
30 secs
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
2 mins
-
2
High Knee
1
1 mins
-
3
Sit Up
2
40 secs
-
4
Oblique Crunch
2
40 secs
-
5
Copenhagen Plank
2
40 secs
-
6
Glute Kickback
2
40 secs
-
7
Stretching
5
30 secs
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
2 mins
-
2
High Knee
1
1 mins
-
3
Sit Up
2
40 secs
-
4
Oblique Crunch
2
40 secs
-
5
Copenhagen Plank
2
40 secs
-
6
Glute Kickback
2
40 secs
-
7
Stretching
5
30 secs
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
2 mins
-
2
High Knee
1
1 mins
-
3
Sit Up
2
40 secs
-
4
Oblique Crunch
2
40 secs
-
5
Copenhagen Plank
2
40 secs
-
6
Glute Kickback
2
40 secs
-
7
Stretching
5
30 secs
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
2 mins
-
2
High Knee
1
1 mins
-
3
Sit Up
2
40 secs
-
4
Oblique Crunch
2
40 secs
-
5
Copenhagen Plank
2
40 secs
-
6
Glute Kickback
2
40 secs
-
7
Stretching
5
30 secs
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
2 mins
-
2
High Knee
1
1 mins
-
3
Sit Up
2
40 secs
-
4
Oblique Crunch
2
40 secs
-
5
Copenhagen Plank
2
40 secs
-
6
Glute Kickback
2
40 secs
-
7
Stretching
5
30 secs
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
2 mins
-
2
High Knee
1
1 mins
-
3
Sit Up
2
40 secs
-
4
Oblique Crunch
2
40 secs
-
5
Copenhagen Plank
2
40 secs
-
6
Glute Kickback
2
40 secs
-
7
Stretching
5
30 secs
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
2 mins
-
2
High Knee
1
1 mins
-
3
Sit Up
2
40 secs
-
4
Oblique Crunch
2
40 secs
-
5
Copenhagen Plank
2
40 secs
-
6
Glute Kickback
2
40 secs
-
7
Stretching
5
30 secs
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
2 mins
-
2
High Knee
1
1 mins
-
3
Sit Up
2
40 secs
-
4
Oblique Crunch
2
40 secs
-
5
Copenhagen Plank
2
40 secs
-
6
Glute Kickback
2
40 secs
-
7
Stretching
5
30 secs
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
2 mins
-
2
High Knee
1
1 mins
-
3
Sit Up
2
40 secs
-
4
Oblique Crunch
2
40 secs
-
5
Copenhagen Plank
2
40 secs
-
6
Glute Kickback
2
40 secs
-
7
Stretching
5
30 secs
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
2 mins
-
2
High Knee
1
1 mins
-
3
Sit Up
2
40 secs
-
4
Oblique Crunch
2
40 secs
-
5
Copenhagen Plank
2
40 secs
-
6
Glute Kickback
2
40 secs
-
7
Stretching
5
30 secs
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
2
1 mins
-
2
Stretching
2
1 mins
-
3
Stretching
2
30 secs
-
4
Cat Cow Stretch
7
15 secs
-
5
Stretching
2
30 secs
-
6
Stretching
2
30 secs
-
7
Stretching
2
30 secs
-
8
Hamstring Stretch with Rotation
2
30 secs
-
9
Stretching
1
2 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
2
1 mins
-
2
Stretching
2
1 mins
-
3
Stretching
2
30 secs
-
4
Cat Cow Stretch
7
15 secs
-
5
Stretching
2
30 secs
-
6
Stretching
2
30 secs
-
7
Stretching
2
30 secs
-
8
Hamstring Stretch with Rotation
2
30 secs
-
9
Stretching
1
2 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
2
1 mins
-
2
Stretching
2
1 mins
-
3
Stretching
2
30 secs
-
4
Cat Cow Stretch
7
15 secs
-
5
Stretching
2
30 secs
-
6
Stretching
2
30 secs
-
7
Stretching
2
30 secs
-
8
Hamstring Stretch with Rotation
2
30 secs
-
9
Stretching
1
2 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
2
1 mins
-
2
Stretching
2
1 mins
-
3
Stretching
2
30 secs
-
4
Cat Cow Stretch
7
15 secs
-
5
Stretching
2
30 secs
-
6
Stretching
2
30 secs
-
7
Stretching
2
30 secs
-
8
Hamstring Stretch with Rotation
2
30 secs
-
9
Stretching
1
2 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
2
1 mins
-
2
Stretching
2
1 mins
-
3
Stretching
2
30 secs
-
4
Cat Cow Stretch
7
15 secs
-
5
Stretching
2
30 secs
-
6
Stretching
2
30 secs
-
7
Stretching
2
30 secs
-
8
Hamstring Stretch with Rotation
2
30 secs
-
9
Stretching
1
2 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
2
1 mins
-
2
Stretching
2
1 mins
-
3
Stretching
2
30 secs
-
4
Cat Cow Stretch
7
15 secs
-
5
Stretching
2
30 secs
-
6
Stretching
2
30 secs
-
7
Stretching
2
30 secs
-
8
Hamstring Stretch with Rotation
2
30 secs
-
9
Stretching
1
2 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
2
1 mins
-
2
Stretching
2
1 mins
-
3
Stretching
2
30 secs
-
4
Cat Cow Stretch
7
15 secs
-
5
Stretching
2
30 secs
-
6
Stretching
2
30 secs
-
7
Stretching
2
30 secs
-
8
Hamstring Stretch with Rotation
2
30 secs
-
9
Stretching
1
2 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
2
1 mins
-
2
Stretching
2
1 mins
-
3
Stretching
2
30 secs
-
4
Cat Cow Stretch
7
15 secs
-
5
Stretching
2
30 secs
-
6
Stretching
2
30 secs
-
7
Stretching
2
30 secs
-
8
Hamstring Stretch with Rotation
2
30 secs
-
9
Stretching
1
2 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
2
1 mins
-
2
Stretching
2
1 mins
-
3
Stretching
2
30 secs
-
4
Cat Cow Stretch
7
15 secs
-
5
Stretching
2
30 secs
-
6
Stretching
2
30 secs
-
7
Stretching
2
30 secs
-
8
Hamstring Stretch with Rotation
2
30 secs
-
9
Stretching
1
2 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
2
1 mins
-
2
Stretching
2
1 mins
-
3
Stretching
2
30 secs
-
4
Cat Cow Stretch
7
15 secs
-
5
Stretching
2
30 secs
-
6
Stretching
2
30 secs
-
7
Stretching
2
30 secs
-
8
Hamstring Stretch with Rotation
2
30 secs
-
9
Stretching
1
2 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
2
1 mins
-
2
Stretching
2
1 mins
-
3
Stretching
2
30 secs
-
4
Cat Cow Stretch
7
15 secs
-
5
Stretching
2
30 secs
-
6
Stretching
2
30 secs
-
7
Stretching
2
30 secs
-
8
Hamstring Stretch with Rotation
2
30 secs
-
9
Stretching
1
2 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
2
1 mins
-
2
Stretching
2
1 mins
-
3
Stretching
2
30 secs
-
4
Cat Cow Stretch
7
15 secs
-
5
Stretching
2
30 secs
-
6
Stretching
2
30 secs
-
7
Stretching
2
30 secs
-
8
Hamstring Stretch with Rotation
2
30 secs
-
9
Stretching
1
2 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Jumping Jack
1 Set
2 mins
-
2
Push Up
3 Sets
40 secs
-
3
Ab Wheel
2 Sets
30 secs
-
4
Dumbbell Row
4 Sets
40 secs
-
5
Bicycle Crunch
3 Sets
40 secs
-
6
Plank With Arm Raise
2 Sets
40 secs
-
7
Stretching
5 Sets
30 secs
-
Day 2
1
Light Jog
1 Set
2 mins
-
2
Squat (Bodyweight)
3 Sets
40 secs
-
3
Lunge (Kettlebell)
3 Sets
40 secs
-
4
Side Leg Raise (Resistance Bands)
2 Sets
40 secs
-
5
Russian Twist (Dumbbell)
2 Sets
40 secs
-
6
Glute Bridge (Bodyweight)
2 Sets
40 secs
-
7
Stretching
5 Sets
30 secs
-
Day 3
1
Stretching
2 Sets
1 mins
-
2
Stretching
2 Sets
1 mins
-
3
Stretching
2 Sets
30 secs
-
4
Cat Cow Stretch
7 Sets
15 secs
-
5
Stretching
2 Sets
30 secs
-
6
Stretching
2 Sets
30 secs
-
7
Stretching
2 Sets
30 secs
-
8
Hamstring Stretch with Rotation
2 Sets
30 secs
-
9
Stretching
1 Set
2 mins
-
Day 5
1
Stretching
2 Sets
1 mins
-
2
Stretching
2 Sets
1 mins
-
3
Stretching
2 Sets
30 secs
-
4
Cat Cow Stretch
7 Sets
15 secs
-
5
Stretching
2 Sets
30 secs
-
6
Stretching
2 Sets
30 secs
-
7
Stretching
2 Sets
30 secs
-
8
Hamstring Stretch with Rotation
2 Sets
30 secs
-
9
Stretching
1 Set
2 mins
-
Day 7
1
Stretching
2 Sets
1 mins
-
2
Stretching
2 Sets
1 mins
-
3
Stretching
2 Sets
30 secs
-
4
Cat Cow Stretch
7 Sets
15 secs
-
5
Stretching
2 Sets
30 secs
-
6
Stretching
2 Sets
30 secs
-
7
Stretching
2 Sets
30 secs
-
8
Hamstring Stretch with Rotation
2 Sets
30 secs
-
9
Stretching
1 Set
2 mins
-
Day 4
1
Light Jog
1 Set
2 mins
-
2
Burpee
3 Sets
40 secs
-
3
Upright Row (Cable)
2 Sets
40 secs
-
4
Mountain Climber
2 Sets
40 secs
-
5
Chest Fly (Dumbbell)
3 Sets
40 secs
-
6
Lying Leg Raise
2 Sets
40 secs
-
7
Stretching
5 Sets
30 secs
-
Day 6
1
Jumping Jack
1 Set
2 mins
-
2
High Knee
1 Set
1 mins
-
3
Sit Up
2 Sets
40 secs
-
4
Oblique Crunch
2 Sets
40 secs
-
5
Copenhagen Plank
2 Sets
40 secs
-
6
Glute Kickback
2 Sets
40 secs
-
7
Stretching
5 Sets
30 secs
-