logo
BoostcampPNG

Dojo at Home

by Daniel G.
2 athletes joined

Program Description

This program is designed for all no matter where they are in their own health journey.

Program Overview

  • Level
    Beginner
  • Goal
    Athletics, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Nov 20, 2024 12:35
  • Last Edited
    Jan 02, 2025 03:58
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
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
Jump Rope
1
5 mins
-
2
Shiko
1
5 mins
-
3
Abs Crunch (Bodyweight)
1
-
4
Squat (Bodyweight)
1
-
5
Calf Raise (Bodyweight)
1
-
6
Shadow Kick Boxing
1
15 mins
-
7
Stretching
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Shiko
1
5 mins
-
3
Abs Crunch (Bodyweight)
1
-
4
Squat (Bodyweight)
1
-
5
Calf Raise (Bodyweight)
1
-
6
Shadow Kick Boxing
1
15 mins
-
7
Stretching
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Shiko
1
5 mins
-
3
Abs Crunch (Bodyweight)
1
-
4
Squat (Bodyweight)
1
-
5
Calf Raise (Bodyweight)
1
-
6
Shadow Kick Boxing
1
15 mins
-
7
Stretching
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Shiko
1
5 mins
-
3
Abs Crunch (Bodyweight)
1
-
4
Squat (Bodyweight)
1
-
5
Calf Raise (Bodyweight)
1
-
6
Shadow Kick Boxing
1
15 mins
-
7
Stretching
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Shiko
1
5 mins
-
3
Abs Crunch (Bodyweight)
1
-
4
Squat (Bodyweight)
1
-
5
Calf Raise (Bodyweight)
1
-
6
Shadow Kick Boxing
1
15 mins
-
7
Stretching
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Shiko
1
5 mins
-
3
Abs Crunch (Bodyweight)
1
-
4
Squat (Bodyweight)
1
-
5
Calf Raise (Bodyweight)
1
-
6
Shadow Kick Boxing
1
15 mins
-
7
Stretching
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Shiko
1
5 mins
-
3
Abs Crunch (Bodyweight)
1
-
4
Squat (Bodyweight)
1
-
5
Calf Raise (Bodyweight)
1
-
6
Shadow Kick Boxing
1
15 mins
-
7
Stretching
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Shiko
1
5 mins
-
3
Abs Crunch (Bodyweight)
1
-
4
Squat (Bodyweight)
1
-
5
Calf Raise (Bodyweight)
1
-
6
Shadow Kick Boxing
1
15 mins
-
7
Stretching
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Shiko
1
5 mins
-
3
Abs Crunch (Bodyweight)
1
-
4
Squat (Bodyweight)
1
-
5
Calf Raise (Bodyweight)
1
-
6
Shadow Kick Boxing
1
15 mins
-
7
Stretching
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Shiko
1
5 mins
-
3
Abs Crunch (Bodyweight)
1
-
4
Squat (Bodyweight)
1
-
5
Calf Raise (Bodyweight)
1
-
6
Shadow Kick Boxing
1
15 mins
-
7
Stretching
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Shiko
1
5 mins
-
3
Abs Crunch (Bodyweight)
1
-
4
Squat (Bodyweight)
1
-
5
Calf Raise (Bodyweight)
1
-
6
Shadow Kick Boxing
1
15 mins
-
7
Stretching
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Shiko
1
5 mins
-
3
Abs Crunch (Bodyweight)
1
-
4
Squat (Bodyweight)
1
-
5
Calf Raise (Bodyweight)
1
-
6
Shadow Kick Boxing
1
15 mins
-
7
Stretching
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Exercise Club Movements
1
10 mins
-
2
Martial Arts
1
25 mins
-
3
Stretching
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Exercise Club Movements
1
10 mins
-
2
Martial Arts
1
25 mins
-
3
Stretching
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Exercise Club Movements
1
10 mins
-
2
Martial Arts
1
25 mins
-
3
Stretching
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Exercise Club Movements
1
10 mins
-
2
Martial Arts
1
25 mins
-
3
Stretching
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Exercise Club Movements
1
10 mins
-
2
Martial Arts
1
25 mins
-
3
Stretching
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Exercise Club Movements
1
10 mins
-
2
Martial Arts
1
25 mins
-
3
Stretching
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Exercise Club Movements
1
10 mins
-
2
Martial Arts
1
25 mins
-
3
Stretching
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Exercise Club Movements
1
10 mins
-
2
Martial Arts
1
25 mins
-
3
Stretching
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Exercise Club Movements
1
10 mins
-
2
Martial Arts
1
25 mins
-
3
Stretching
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Exercise Club Movements
1
10 mins
-
2
Martial Arts
1
25 mins
-
3
Stretching
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Exercise Club Movements
1
10 mins
-
2
Martial Arts
1
25 mins
-
3
Stretching
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Exercise Club Movements
1
10 mins
-
2
Martial Arts
1
25 mins
-
3
Stretching
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
10 mins
-
2
Exercise Club Movements
1
15 mins
-
3
Shiko
1
5 mins
-
4
Wall Sit
3
-
5
Martial Arts
1
25 mins
-
6
Stretching
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
10 mins
-
2
Exercise Club Movements
1
15 mins
-
3
Shiko
1
5 mins
-
4
Wall Sit
3
-
5
Martial Arts
1
25 mins
-
6
Stretching
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
10 mins
-
2
Exercise Club Movements
1
15 mins
-
3
Shiko
1
5 mins
-
4
Wall Sit
3
-
5
Martial Arts
1
25 mins
-
6
Stretching
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
10 mins
-
2
Exercise Club Movements
1
15 mins
-
3
Shiko
1
5 mins
-
4
Wall Sit
3
-
5
Martial Arts
1
25 mins
-
6
Stretching
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
10 mins
-
2
Exercise Club Movements
1
15 mins
-
3
Shiko
1
5 mins
-
4
Wall Sit
3
-
5
Martial Arts
1
25 mins
-
6
Stretching
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
10 mins
-
2
Exercise Club Movements
1
15 mins
-
3
Shiko
1
5 mins
-
4
Wall Sit
3
-
5
Martial Arts
1
25 mins
-
6
Stretching
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
10 mins
-
2
Exercise Club Movements
1
15 mins
-
3
Shiko
1
5 mins
-
4
Wall Sit
3
-
5
Martial Arts
1
25 mins
-
6
Stretching
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
10 mins
-
2
Exercise Club Movements
1
15 mins
-
3
Shiko
1
5 mins
-
4
Wall Sit
3
-
5
Martial Arts
1
25 mins
-
6
Stretching
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
10 mins
-
2
Exercise Club Movements
1
15 mins
-
3
Shiko
1
5 mins
-
4
Wall Sit
3
-
5
Martial Arts
1
25 mins
-
6
Stretching
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
10 mins
-
2
Exercise Club Movements
1
15 mins
-
3
Shiko
1
5 mins
-
4
Wall Sit
3
-
5
Martial Arts
1
25 mins
-
6
Stretching
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
10 mins
-
2
Exercise Club Movements
1
15 mins
-
3
Shiko
1
5 mins
-
4
Wall Sit
3
-
5
Martial Arts
1
25 mins
-
6
Stretching
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
10 mins
-
2
Exercise Club Movements
1
15 mins
-
3
Shiko
1
5 mins
-
4
Wall Sit
3
-
5
Martial Arts
1
25 mins
-
6
Stretching
1
-
Week 1
1 / 12 Weeks
Day 1
1
Jump Rope
1 Set
5 mins
-
2
Shiko
1 Set
5 mins
-
3
Abs Crunch (Bodyweight)
1 Set
-
4
Squat (Bodyweight)
1 Set
-
5
Calf Raise (Bodyweight)
1 Set
-
6
Shadow Kick Boxing
1 Set
15 mins
-
7
Stretching
1 Set
-
Day 2
1
Exercise Club Movements
1 Set
10 mins
-
2
Martial Arts
1 Set
25 mins
-
3
Stretching
1 Set
15 mins
-
Day 3
1
Jump Rope
1 Set
10 mins
-
2
Exercise Club Movements
1 Set
15 mins
-
3
Shiko
1 Set
5 mins
-
4
Wall Sit
3 Sets
-
5
Martial Arts
1 Set
25 mins
-
6
Stretching
1 Set
-