My own specialty

by Skitty H.

Program Description

Pour Moi

Program Overview

Level
Intermediate, Novice
Goal
Bodyweight Fitness, Athletics, Muscle & Sculpting
Equipment
At Home
Program Length
3 weeks
Time Per Workout
40 minutes
Created
Jun 19, 2024 07:21
Last Edited
Jun 19, 2024 08:00

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

Day 1

1

Run

2

1

5 mins

5 mins

RPE 6.5

RPE 9.5

2

Plank

1

1.5 mins

-

3

Side Plank

2

1 mins

-

4

Sit Up

1

30 reps

-

5

Russian Twist

1

35 reps

-

6

Hanging Leg Raise

1

15 reps

-

7

Glute Bridge (Dumbbell)

1

15 reps

-

8

Hip Bridge March

1

30 reps

-

Day 1

1

Run

2

1

5 mins

5 mins

RPE 6.5

RPE 9.5

2

Plank

1

1.5 mins

-

3

Side Plank

2

1 mins

-

4

Sit Up

1

30 reps

-

5

Russian Twist

1

35 reps

-

6

Hanging Leg Raise

1

15 reps

-

7

Glute Bridge (Dumbbell)

1

15 reps

-

8

Hip Bridge March

1

30 reps

-

Day 1

1

Run

2

1

5 mins

5 mins

RPE 6.5

RPE 9.5

2

Plank

1

1.5 mins

-

3

Side Plank

2

1 mins

-

4

Sit Up

1

30 reps

-

5

Russian Twist

1

35 reps

-

6

Hanging Leg Raise

1

15 reps

-

7

Glute Bridge (Dumbbell)

1

15 reps

-

8

Hip Bridge March

1

30 reps

-

Day 2

1

Jump Squat

1

20 reps

-

2

Split Squat Jump

1

20 reps

-

3

Wall Sit

1

1 reps

-

4

Pistol Squat

2

5 reps

-

5

Goblet Squat

1

15 reps

-

6

Deadlift (Dumbbell)

1

10 reps

-

7

Lunge (Dumbbell)

1

10 reps

-

8

Hip Thrust (Bodyweight)

1

15 reps

-

9

Sumo Deadlift (Dumbbell)

1

10 reps

-

10

Calf Raise (Bodyweight)

1

30 reps

-

Day 2

1

Jump Squat

1

20 reps

-

2

Split Squat Jump

1

20 reps

-

3

Wall Sit

1

1 reps

-

4

Pistol Squat

2

5 reps

-

5

Goblet Squat

1

15 reps

-

6

Deadlift (Dumbbell)

1

10 reps

-

7

Lunge (Dumbbell)

1

10 reps

-

8

Hip Thrust (Bodyweight)

1

15 reps

-

9

Sumo Deadlift (Dumbbell)

1

10 reps

-

10

Calf Raise (Bodyweight)

1

30 reps

-

Day 2

1

Jump Squat

1

20 reps

-

2

Split Squat Jump

1

20 reps

-

3

Wall Sit

1

1 reps

-

4

Pistol Squat

2

5 reps

-

5

Goblet Squat

1

15 reps

-

6

Deadlift (Dumbbell)

1

10 reps

-

7

Lunge (Dumbbell)

1

10 reps

-

8

Hip Thrust (Bodyweight)

1

15 reps

-

9

Sumo Deadlift (Dumbbell)

1

10 reps

-

10

Calf Raise (Bodyweight)

1

30 reps

-

Day 3

1

Push Up

1

15 reps

-

2

Dead Hang

1

2 reps

-

3

Front Raise

2

5 reps

-

4

Eccentric Push Up

1

15 reps

-

5

Side Bend (Dumbbell)

2

10 reps

-

6

Chin-Up (Bodyweight)

1

10 reps

-

7

Single Arm Row (Dumbbell)

2

999 reps

-

8

Pull-Up (Bodyweight)

1

10 reps

-

Day 3

1

Push Up

1

15 reps

-

2

Dead Hang

1

2 reps

-

3

Front Raise

2

5 reps

-

4

Eccentric Push Up

1

15 reps

-

5

Side Bend (Dumbbell)

2

10 reps

-

6

Chin-Up (Bodyweight)

1

10 reps

-

7

Single Arm Row (Dumbbell)

2

999 reps

-

8

Pull-Up (Bodyweight)

1

10 reps

-

Day 3

1

Push Up

1

15 reps

-

2

Dead Hang

1

2 reps

-

3

Front Raise

2

5 reps

-

4

Eccentric Push Up

1

15 reps

-

5

Side Bend (Dumbbell)

2

10 reps

-

6

Chin-Up (Bodyweight)

1

10 reps

-

7

Single Arm Row (Dumbbell)

2

999 reps

-

8

Pull-Up (Bodyweight)

1

10 reps

-

Day 1

1

Run

2 Sets

1 Set

5 mins

5 mins

@6.5

@9.5

2

Plank

1 Set

1.5 mins

-

3

Side Plank

2 Sets

1 mins

-

4

Sit Up

1 Set

30 Reps

-

5

Russian Twist

1 Set

35 Reps

-

6

Hanging Leg Raise

1 Set

15 Reps

-

7

Glute Bridge (Dumbbell)

1 Set

15 Reps

-

8

Hip Bridge March

1 Set

30 Reps

-

Day 2

1

Jump Squat

1 Set

20 Reps

-

2

Split Squat Jump

1 Set

20 Reps

-

3

Wall Sit

1 Set

1 Reps

-

4

Pistol Squat

2 Sets

5 Reps

-

5

Goblet Squat

1 Set

15 Reps

-

6

Deadlift (Dumbbell)

1 Set

10 Reps

-

7

Lunge (Dumbbell)

1 Set

10 Reps

-

8

Hip Thrust (Bodyweight)

1 Set

15 Reps

-

9

Sumo Deadlift (Dumbbell)

1 Set

10 Reps

-

10

Calf Raise (Bodyweight)

1 Set

30 Reps

-

Day 3

1

Push Up

1 Set

15 Reps

-

2

Dead Hang

1 Set

2 Reps

-

3

Front Raise

2 Sets

5 Reps

-

4

Eccentric Push Up

1 Set

15 Reps

-

5

Side Bend (Dumbbell)

2 Sets

10 Reps

-

6

Chin-Up (Bodyweight)

1 Set

10 Reps

-

7

Single Arm Row (Dumbbell)

2 Sets

999 Reps

-

8

Pull-Up (Bodyweight)

1 Set

10 Reps

-