Recalibrate

by Emmanuel W.

Program Description

Build from the ground up.

Program Overview

Level
Novice
Goal
Bodyweight Fitness
Equipment
At Home
Program Length
3 weeks
Time Per Workout
40 minutes
Created
Oct 13, 2024 04:45
Last Edited
Oct 13, 2024 05:49

BlogBannerPC

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

BlogBannerPC

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

Day 1

1

Jump Rope

1

5 mins

-

2

Squat (Bodyweight)

3

50 reps

-

3

Push Up

3

26 reps

-

4

Sit Up

3

30 reps

-

Day 1

1

Jump Rope

1

5 mins

-

2

Squat (Bodyweight)

3

50 reps

-

3

Push Up

3

28 reps

-

4

Sit Up

3

35 reps

-

Day 1

1

Jump Rope

1

5 mins

-

2

Squat (Bodyweight)

3

50 reps

-

3

Push Up

3

30 reps

-

4

Sit Up

3

40 reps

-

Day 2

1

Burpee (No Push Up)

1

30 reps

-

2

Pull-Up (Bodyweight)

3

10 reps

-

3

Hanging Knee Raise

3

15 reps

-

4

Cossack Squat

3

30 reps

-

Day 2

1

Burpee (No Push Up)

1

30 reps

-

2

Pull-Up (Bodyweight)

3

10 reps

-

3

Hanging Knee Raise

3

20 reps

-

4

Cossack Squat

3

30 reps

-

Day 2

1

Burpee (No Push Up)

1

30 reps

-

2

Pull-Up (Bodyweight)

3

10 reps

-

3

Hanging Knee Raise

3

25 reps

-

4

Cossack Squat

3

30 reps

-

Day 3

1

Stretching

1

15 mins

-

Day 3

1

Stretching

1

15 mins

-

Day 3

1

Stretching

1

15 mins

-

Day 4

1

Jump Rope

1

5 mins

-

2

Jump Squat

3

15 reps

-

3

Push Up

3

26 reps

-

4

Sit Up

3

30 reps

-

Day 4

1

Jump Rope

1

5 mins

-

2

Jump Squat

3

15 reps

-

3

Push Up

3

28 reps

-

4

Sit Up

3

35 reps

-

Day 4

1

Jump Rope

1

5 mins

-

2

Jump Squat

3

15 reps

-

3

Push Up

3

30 reps

-

4

Sit Up

3

40 reps

-

Day 5

1

Burpee (No Push Up)

3

30 reps

-

2

Chin-Up (Bodyweight)

3

12 reps

-

3

Hanging Knee Raise

3

15 reps

-

4

Cossack Squat

3

30 reps

-

Day 5

1

Burpee (No Push Up)

3

30 reps

-

2

Chin-Up (Bodyweight)

3

14 reps

-

3

Hanging Knee Raise

3

20 reps

-

4

Cossack Squat

3

30 reps

-

Day 5

1

Burpee (No Push Up)

3

30 reps

-

2

Chin-Up (Bodyweight)

3

16 reps

-

3

Hanging Knee Raise

3

25 reps

-

4

Cossack Squat

3

30 reps

-

Day 6

1

Dead Hang

3

0.5 mins

-

2

Hanging Knee Raise

3

15 reps

-

3

Hip Bridge March

3

20 reps

-

4

Stretching

1

15 mins

-

Day 6

1

Dead Hang

3

1 mins

-

2

Hanging Knee Raise

3

20 reps

-

3

Hip Bridge March

3

25 reps

-

4

Stretching

1

15 mins

-

Day 6

1

Dead Hang

3

1.5 mins

-

2

Hanging Knee Raise

3

25 reps

-

3

Hip Bridge March

3

30 reps

-

4

Stretching

1

15 mins

-

Day 7

1

Stretching

1

30 mins

-

Day 7

1

Stretching

1

30 mins

-

Day 7

1

Stretching

1

30 mins

-

Day 1

1

Jump Rope

1 Set

5 mins

-

2

Squat (Bodyweight)

3 Sets

50 Reps

-

3

Push Up

3 Sets

26 Reps

-

4

Sit Up

3 Sets

30 Reps

-

Day 2

1

Burpee (No Push Up)

1 Set

30 Reps

-

2

Pull-Up (Bodyweight)

3 Sets

10 Reps

-

3

Hanging Knee Raise

3 Sets

15 Reps

-

4

Cossack Squat

3 Sets

30 Reps

-

Day 3

1

Stretching

1 Set

15 mins

-

Day 4

1

Jump Rope

1 Set

5 mins

-

2

Jump Squat

3 Sets

15 Reps

-

3

Push Up

3 Sets

26 Reps

-

4

Sit Up

3 Sets

30 Reps

-

Day 5

1

Burpee (No Push Up)

3 Sets

30 Reps

-

2

Chin-Up (Bodyweight)

3 Sets

12 Reps

-

3

Hanging Knee Raise

3 Sets

15 Reps

-

4

Cossack Squat

3 Sets

30 Reps

-

Day 7

1

Stretching

1 Set

30 mins

-

Day 6

1

Dead Hang

3 Sets

0.5 mins

-

2

Hanging Knee Raise

3 Sets

15 Reps

-

3

Hip Bridge March

3 Sets

20 Reps

-

4

Stretching

1 Set

15 mins

-