logo
BoostcampPNG

Ten minutes a day

by Zach D.

Program Description

Please note: all exercises are designed to be super sets. Perform one set of the first exercise then one set of the second exercise. Repeat until finished.

Program Overview

  • Level
    Beginner
  • Goal
    Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    16 weeks
  • Time Per Workout
    10 minutes
  • Created
    Feb 23, 2025 03:49
  • Last Edited
    Feb 23, 2025 04:02
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
3
5-20 reps
RPE 9
2
Push Up
3
5-30 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
3
5-20 reps
RPE 9
2
Push Up
3
5-30 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
3
5-20 reps
RPE 9
2
Push Up
3
5-30 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
3
5-20 reps
RPE 9
2
Push Up
3
5-30 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
3
5-20 reps
RPE 9
2
Push Up
3
5-30 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
3
5-20 reps
RPE 9
2
Push Up
3
5-30 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
3
5-20 reps
RPE 9
2
Push Up
3
5-30 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
3
5-20 reps
RPE 9
2
Push Up
3
5-30 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
3
5-20 reps
RPE 9
2
Push Up
3
5-30 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
3
5-20 reps
RPE 9
2
Push Up
3
5-30 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
3
5-20 reps
RPE 9
2
Push Up
3
5-30 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
3
5-20 reps
RPE 9
2
Push Up
3
5-30 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
3
5-20 reps
RPE 9
2
Push Up
3
5-30 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
3
5-20 reps
RPE 9
2
Push Up
3
5-30 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
3
5-20 reps
RPE 9
2
Push Up
3
5-30 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
3
5-20 reps
RPE 9
2
Push Up
3
5-30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
3
5-20 reps
RPE 9
2
Jump Squats
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
3
5-20 reps
RPE 9
2
Jump Squats
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
3
5-20 reps
RPE 9
2
Jump Squats
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
3
5-20 reps
RPE 9
2
Jump Squats
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
3
5-20 reps
RPE 9
2
Jump Squats
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
3
5-20 reps
RPE 9
2
Jump Squats
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
3
5-20 reps
RPE 9
2
Jump Squats
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
3
5-20 reps
RPE 9
2
Jump Squats
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
3
5-20 reps
RPE 9
2
Jump Squats
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
3
5-20 reps
RPE 9
2
Jump Squats
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
3
5-20 reps
RPE 9
2
Jump Squats
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
3
5-20 reps
RPE 9
2
Jump Squats
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
3
5-20 reps
RPE 9
2
Jump Squats
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
3
5-20 reps
RPE 9
2
Jump Squats
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
3
5-20 reps
RPE 9
2
Jump Squats
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
3
5-20 reps
RPE 9
2
Jump Squats
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Bug
3
5-20 reps
RPE 9
2
Dips Between Chairs
3
5-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Bug
3
5-20 reps
RPE 9
2
Dips Between Chairs
3
5-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Bug
3
5-20 reps
RPE 9
2
Dips Between Chairs
3
5-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Bug
3
5-20 reps
RPE 9
2
Dips Between Chairs
3
5-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Bug
3
5-20 reps
RPE 9
2
Dips Between Chairs
3
5-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Bug
3
5-20 reps
RPE 9
2
Dips Between Chairs
3
5-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Bug
3
5-20 reps
RPE 9
2
Dips Between Chairs
3
5-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Bug
3
5-20 reps
RPE 9
2
Dips Between Chairs
3
5-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Bug
3
5-20 reps
RPE 9
2
Dips Between Chairs
3
5-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Bug
3
5-20 reps
RPE 9
2
Dips Between Chairs
3
5-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Bug
3
5-20 reps
RPE 9
2
Dips Between Chairs
3
5-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Bug
3
5-20 reps
RPE 9
2
Dips Between Chairs
3
5-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Bug
3
5-20 reps
RPE 9
2
Dips Between Chairs
3
5-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Bug
3
5-20 reps
RPE 9
2
Dips Between Chairs
3
5-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Bug
3
5-20 reps
RPE 9
2
Dips Between Chairs
3
5-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Bug
3
5-20 reps
RPE 9
2
Dips Between Chairs
3
5-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Oblique Crunch
3
5-20 reps
RPE 9
2
Plank
3
1-2 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Oblique Crunch
3
5-20 reps
RPE 9
2
Plank
3
1-2 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Oblique Crunch
3
5-20 reps
RPE 9
2
Plank
3
1-2 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Oblique Crunch
3
5-20 reps
RPE 9
2
Plank
3
1-2 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Oblique Crunch
3
5-20 reps
RPE 9
2
Plank
3
1-2 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Oblique Crunch
3
5-20 reps
RPE 9
2
Plank
3
1-2 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Oblique Crunch
3
5-20 reps
RPE 9
2
Plank
3
1-2 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Oblique Crunch
3
5-20 reps
RPE 9
2
Plank
3
1-2 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Oblique Crunch
3
5-20 reps
RPE 9
2
Plank
3
1-2 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Oblique Crunch
3
5-20 reps
RPE 9
2
Plank
3
1-2 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Oblique Crunch
3
5-20 reps
RPE 9
2
Plank
3
1-2 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Oblique Crunch
3
5-20 reps
RPE 9
2
Plank
3
1-2 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Oblique Crunch
3
5-20 reps
RPE 9
2
Plank
3
1-2 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Oblique Crunch
3
5-20 reps
RPE 9
2
Plank
3
1-2 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Oblique Crunch
3
5-20 reps
RPE 9
2
Plank
3
1-2 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Oblique Crunch
3
5-20 reps
RPE 9
2
Plank
3
1-2 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Russian Twist
3
6-22 reps
RPE 9
2
Plank Shoulder touch
3
6-22 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Russian Twist
3
6-22 reps
RPE 9
2
Plank Shoulder touch
3
6-22 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Russian Twist
3
6-22 reps
RPE 9
2
Plank Shoulder touch
3
6-22 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Russian Twist
3
6-22 reps
RPE 9
2
Plank Shoulder touch
3
6-22 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Russian Twist
3
6-22 reps
RPE 9
2
Plank Shoulder touch
3
6-22 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Russian Twist
3
6-22 reps
RPE 9
2
Plank Shoulder touch
3
6-22 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Russian Twist
3
6-22 reps
RPE 9
2
Plank Shoulder touch
3
6-22 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Russian Twist
3
6-22 reps
RPE 9
2
Plank Shoulder touch
3
6-22 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Russian Twist
3
6-22 reps
RPE 9
2
Plank Shoulder touch
3
6-22 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Russian Twist
3
6-22 reps
RPE 9
2
Plank Shoulder touch
3
6-22 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Russian Twist
3
6-22 reps
RPE 9
2
Plank Shoulder touch
3
6-22 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Russian Twist
3
6-22 reps
RPE 9
2
Plank Shoulder touch
3
6-22 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Russian Twist
3
6-22 reps
RPE 9
2
Plank Shoulder touch
3
6-22 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Russian Twist
3
6-22 reps
RPE 9
2
Plank Shoulder touch
3
6-22 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Russian Twist
3
6-22 reps
RPE 9
2
Plank Shoulder touch
3
6-22 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Russian Twist
3
6-22 reps
RPE 9
2
Plank Shoulder touch
3
6-22 reps
RPE 9
Week 1
1 / 16 Weeks
Day 1
1
Reverse Abs Crunch (Bodyweight)
3 Sets
5-20 Reps
@9
2
Push Up
3 Sets
5-30 Reps
@9
Day 2
1
Abs Crunch (Weighted)
3 Sets
5-20 Reps
@9
2
Jump Squats
3 Sets
1 mins
-
Day 3
1
Dead Bug
3 Sets
5-20 Reps
@9
2
Dips Between Chairs
3 Sets
5-20 Reps
@9
Day 4
1
Oblique Crunch
3 Sets
5-20 Reps
@9
2
Plank
3 Sets
1-2 mins
@9
Day 5
1
Russian Twist
3 Sets
6-22 Reps
@9
2
Plank Shoulder touch
3 Sets
6-22 Reps
@9