logo
BoostcampPNG

Chat Gpt Full Body Workout

by Emiliano R.
1 athletes joined

Program Description

A beginner friendly routine created by ai to help improve cardiovascular health and improve muscular strength with no equipment required

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    12 weeks
  • Time Per Workout
    30 minutes
  • Created
    Dec 09, 2024 07:15
  • Last Edited
    Jan 31, 2025 02:43
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
Squat (Bodyweight)
3
1 mins
-
2
Push Up
3
1 mins
-
3
Glute Bridge (Dumbbell)
3
1 mins
-
4
Plank with Shoulder Taps
3
1 mins
-
5
Lunge (Bodyweight)
3
1 mins
-
6
Mountain Climber
3
1 mins
-
7
Superman
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
1 mins
-
2
Push Up
3
1 mins
-
3
Glute Bridge (Dumbbell)
3
1 mins
-
4
Plank with Shoulder Taps
3
1 mins
-
5
Lunge (Bodyweight)
3
1 mins
-
6
Mountain Climber
3
1 mins
-
7
Superman
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
1 mins
-
2
Push Up
3
1 mins
-
3
Glute Bridge (Dumbbell)
3
1 mins
-
4
Plank with Shoulder Taps
3
1 mins
-
5
Lunge (Bodyweight)
3
1 mins
-
6
Mountain Climber
3
1 mins
-
7
Superman
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
1 mins
-
2
Push Up
3
1 mins
-
3
Glute Bridge (Dumbbell)
3
1 mins
-
4
Plank with Shoulder Taps
3
1 mins
-
5
Lunge (Bodyweight)
3
1 mins
-
6
Mountain Climber
3
1 mins
-
7
Superman
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
1 mins
-
2
Push Up
3
1 mins
-
3
Glute Bridge (Dumbbell)
3
1 mins
-
4
Plank with Shoulder Taps
3
1 mins
-
5
Lunge (Bodyweight)
3
1 mins
-
6
Mountain Climber
3
1 mins
-
7
Superman
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
1 mins
-
2
Push Up
3
1 mins
-
3
Glute Bridge (Dumbbell)
3
1 mins
-
4
Plank with Shoulder Taps
3
1 mins
-
5
Lunge (Bodyweight)
3
1 mins
-
6
Mountain Climber
3
1 mins
-
7
Superman
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
1 mins
-
2
Push Up
3
1 mins
-
3
Glute Bridge (Dumbbell)
3
1 mins
-
4
Plank with Shoulder Taps
3
1 mins
-
5
Lunge (Bodyweight)
3
1 mins
-
6
Mountain Climber
3
1 mins
-
7
Superman
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
1 mins
-
2
Push Up
3
1 mins
-
3
Glute Bridge (Dumbbell)
3
1 mins
-
4
Plank with Shoulder Taps
3
1 mins
-
5
Lunge (Bodyweight)
3
1 mins
-
6
Mountain Climber
3
1 mins
-
7
Superman
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
1 mins
-
2
Push Up
3
1 mins
-
3
Glute Bridge (Dumbbell)
3
1 mins
-
4
Plank with Shoulder Taps
3
1 mins
-
5
Lunge (Bodyweight)
3
1 mins
-
6
Mountain Climber
3
1 mins
-
7
Superman
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
1 mins
-
2
Push Up
3
1 mins
-
3
Glute Bridge (Dumbbell)
3
1 mins
-
4
Plank with Shoulder Taps
3
1 mins
-
5
Lunge (Bodyweight)
3
1 mins
-
6
Mountain Climber
3
1 mins
-
7
Superman
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
1 mins
-
2
Push Up
3
1 mins
-
3
Glute Bridge (Dumbbell)
3
1 mins
-
4
Plank with Shoulder Taps
3
1 mins
-
5
Lunge (Bodyweight)
3
1 mins
-
6
Mountain Climber
3
1 mins
-
7
Superman
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
1 mins
-
2
Push Up
3
1 mins
-
3
Glute Bridge (Dumbbell)
3
1 mins
-
4
Plank with Shoulder Taps
3
1 mins
-
5
Lunge (Bodyweight)
3
1 mins
-
6
Mountain Climber
3
1 mins
-
7
Superman
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
1 mins
-
2
Push Up
3
1 mins
-
3
Glute Bridge (Bodyweight)
3
1 mins
-
4
Plank with Shoulder Taps
3
1 mins
-
5
Mountain Climber
3
1 mins
-
6
Superman
3
1 mins
-
7
Burpee
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
1 mins
-
2
Push Up
3
1 mins
-
3
Glute Bridge (Bodyweight)
3
1 mins
-
4
Plank with Shoulder Taps
3
1 mins
-
5
Mountain Climber
3
1 mins
-
6
Superman
3
1 mins
-
7
Burpee
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
1 mins
-
2
Push Up
3
1 mins
-
3
Glute Bridge (Bodyweight)
3
1 mins
-
4
Plank with Shoulder Taps
3
1 mins
-
5
Mountain Climber
3
1 mins
-
6
Superman
3
1 mins
-
7
Burpee
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
1 mins
-
2
Push Up
3
1 mins
-
3
Glute Bridge (Bodyweight)
3
1 mins
-
4
Plank with Shoulder Taps
3
1 mins
-
5
Mountain Climber
3
1 mins
-
6
Superman
3
1 mins
-
7
Burpee
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
1 mins
-
2
Push Up
3
1 mins
-
3
Glute Bridge (Bodyweight)
3
1 mins
-
4
Plank with Shoulder Taps
3
1 mins
-
5
Mountain Climber
3
1 mins
-
6
Superman
3
1 mins
-
7
Burpee
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
1 mins
-
2
Push Up
3
1 mins
-
3
Glute Bridge (Bodyweight)
3
1 mins
-
4
Plank with Shoulder Taps
3
1 mins
-
5
Mountain Climber
3
1 mins
-
6
Superman
3
1 mins
-
7
Burpee
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
1 mins
-
2
Push Up
3
1 mins
-
3
Glute Bridge (Bodyweight)
3
1 mins
-
4
Plank with Shoulder Taps
3
1 mins
-
5
Mountain Climber
3
1 mins
-
6
Superman
3
1 mins
-
7
Burpee
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
1 mins
-
2
Push Up
3
1 mins
-
3
Glute Bridge (Bodyweight)
3
1 mins
-
4
Plank with Shoulder Taps
3
1 mins
-
5
Mountain Climber
3
1 mins
-
6
Superman
3
1 mins
-
7
Burpee
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
1 mins
-
2
Push Up
3
1 mins
-
3
Glute Bridge (Bodyweight)
3
1 mins
-
4
Plank with Shoulder Taps
3
1 mins
-
5
Mountain Climber
3
1 mins
-
6
Superman
3
1 mins
-
7
Burpee
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
1 mins
-
2
Push Up
3
1 mins
-
3
Glute Bridge (Bodyweight)
3
1 mins
-
4
Plank with Shoulder Taps
3
1 mins
-
5
Mountain Climber
3
1 mins
-
6
Superman
3
1 mins
-
7
Burpee
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
1 mins
-
2
Push Up
3
1 mins
-
3
Glute Bridge (Bodyweight)
3
1 mins
-
4
Plank with Shoulder Taps
3
1 mins
-
5
Mountain Climber
3
1 mins
-
6
Superman
3
1 mins
-
7
Burpee
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
1 mins
-
2
Push Up
3
1 mins
-
3
Glute Bridge (Bodyweight)
3
1 mins
-
4
Plank with Shoulder Taps
3
1 mins
-
5
Mountain Climber
3
1 mins
-
6
Superman
3
1 mins
-
7
Burpee
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
1 mins
-
2
Push Up
3
1 mins
-
3
Glute Bridge (Dumbbell)
3
1 mins
-
4
Plank with Shoulder Taps
3
1 mins
-
5
Lunge (Bodyweight)
3
1 mins
-
6
Mountain Climber
3
1 mins
-
7
Superman
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
1 mins
-
2
Push Up
3
1 mins
-
3
Glute Bridge (Dumbbell)
3
1 mins
-
4
Plank with Shoulder Taps
3
1 mins
-
5
Lunge (Bodyweight)
3
1 mins
-
6
Mountain Climber
3
1 mins
-
7
Superman
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
1 mins
-
2
Push Up
3
1 mins
-
3
Glute Bridge (Dumbbell)
3
1 mins
-
4
Plank with Shoulder Taps
3
1 mins
-
5
Lunge (Bodyweight)
3
1 mins
-
6
Mountain Climber
3
1 mins
-
7
Superman
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
1 mins
-
2
Push Up
3
1 mins
-
3
Glute Bridge (Dumbbell)
3
1 mins
-
4
Plank with Shoulder Taps
3
1 mins
-
5
Lunge (Bodyweight)
3
1 mins
-
6
Mountain Climber
3
1 mins
-
7
Superman
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
1 mins
-
2
Push Up
3
1 mins
-
3
Glute Bridge (Dumbbell)
3
1 mins
-
4
Plank with Shoulder Taps
3
1 mins
-
5
Lunge (Bodyweight)
3
1 mins
-
6
Mountain Climber
3
1 mins
-
7
Superman
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
1 mins
-
2
Push Up
3
1 mins
-
3
Glute Bridge (Dumbbell)
3
1 mins
-
4
Plank with Shoulder Taps
3
1 mins
-
5
Lunge (Bodyweight)
3
1 mins
-
6
Mountain Climber
3
1 mins
-
7
Superman
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
1 mins
-
2
Push Up
3
1 mins
-
3
Glute Bridge (Dumbbell)
3
1 mins
-
4
Plank with Shoulder Taps
3
1 mins
-
5
Lunge (Bodyweight)
3
1 mins
-
6
Mountain Climber
3
1 mins
-
7
Superman
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
1 mins
-
2
Push Up
3
1 mins
-
3
Glute Bridge (Dumbbell)
3
1 mins
-
4
Plank with Shoulder Taps
3
1 mins
-
5
Lunge (Bodyweight)
3
1 mins
-
6
Mountain Climber
3
1 mins
-
7
Superman
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
1 mins
-
2
Push Up
3
1 mins
-
3
Glute Bridge (Dumbbell)
3
1 mins
-
4
Plank with Shoulder Taps
3
1 mins
-
5
Lunge (Bodyweight)
3
1 mins
-
6
Mountain Climber
3
1 mins
-
7
Superman
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
1 mins
-
2
Push Up
3
1 mins
-
3
Glute Bridge (Dumbbell)
3
1 mins
-
4
Plank with Shoulder Taps
3
1 mins
-
5
Lunge (Bodyweight)
3
1 mins
-
6
Mountain Climber
3
1 mins
-
7
Superman
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
1 mins
-
2
Push Up
3
1 mins
-
3
Glute Bridge (Dumbbell)
3
1 mins
-
4
Plank with Shoulder Taps
3
1 mins
-
5
Lunge (Bodyweight)
3
1 mins
-
6
Mountain Climber
3
1 mins
-
7
Superman
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
1 mins
-
2
Push Up
3
1 mins
-
3
Glute Bridge (Dumbbell)
3
1 mins
-
4
Plank with Shoulder Taps
3
1 mins
-
5
Lunge (Bodyweight)
3
1 mins
-
6
Mountain Climber
3
1 mins
-
7
Superman
3
1 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Bodyweight)
3 Sets
1 mins
-
2
Push Up
3 Sets
1 mins
-
3
Glute Bridge (Dumbbell)
3 Sets
1 mins
-
4
Plank with Shoulder Taps
3 Sets
1 mins
-
5
Lunge (Bodyweight)
3 Sets
1 mins
-
6
Mountain Climber
3 Sets
1 mins
-
7
Superman
3 Sets
1 mins
-
Day 2
1
Squat (Bodyweight)
3 Sets
1 mins
-
2
Push Up
3 Sets
1 mins
-
3
Glute Bridge (Bodyweight)
3 Sets
1 mins
-
4
Plank with Shoulder Taps
3 Sets
1 mins
-
5
Mountain Climber
3 Sets
1 mins
-
6
Superman
3 Sets
1 mins
-
7
Burpee
3 Sets
1 mins
-
Day 3
1
Squat (Bodyweight)
3 Sets
1 mins
-
2
Push Up
3 Sets
1 mins
-
3
Glute Bridge (Dumbbell)
3 Sets
1 mins
-
4
Plank with Shoulder Taps
3 Sets
1 mins
-
5
Lunge (Bodyweight)
3 Sets
1 mins
-
6
Mountain Climber
3 Sets
1 mins
-
7
Superman
3 Sets
1 mins
-