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A Month Of Home Workouts

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352 athletes joined

Program Description

A Month Of Home Workouts.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Athletics, Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    4 weeks
  • Time Per Workout
    30 minutes
  • Created
    Feb 16, 2024 09:05
  • Last Edited
    Feb 21, 2025 08:41
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
10 reps
-
2
Squat (Bodyweight)
1
10 reps
-
3
Push Up
1
10 reps
-
4
Hip Bridge March
2
5 reps
-
5
Plank
1
1.3 mins
-
6
Walking Lunge
2
5 reps
-
7
Glute Bridge (Bodyweight)
1
10 reps
-
8
Push Up (Incline)
1
5 reps
-
9
Mountain Climber
1
10 reps
-
10
Superman
1
5 reps
-
11
Vertical Jump
1
3 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
10 reps
-
2
Squat (Bodyweight)
1
10 reps
-
3
Push Up
1
10 reps
-
4
Hip Bridge March
2
5 reps
-
5
Plank
1
1.5 mins
-
6
Walking Lunge
2
5 reps
-
7
Glute Bridge (Bodyweight)
1
10 reps
-
8
Push Up (Incline)
1
5 reps
-
9
Mountain Climber
1
10 reps
-
10
Superman
1
5 reps
-
11
Vertical Jump
1
3 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
10 reps
-
2
Squat (Bodyweight)
1
10 reps
-
3
Push Up
1
10 reps
-
4
Hip Bridge March
2
5 reps
-
5
Plank
1
1.5 mins
-
6
Walking Lunge
2
5 reps
-
7
Glute Bridge (Bodyweight)
1
10 reps
-
8
Push Up (Incline)
1
5 reps
-
9
Mountain Climber
1
10 reps
-
10
Superman
1
5 reps
-
11
Vertical Jump
1
3 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
10 reps
-
2
Squat (Bodyweight)
1
10 reps
-
3
Push Up
1
10 reps
-
4
Hip Bridge March
2
5 reps
-
5
Plank
1
1.5 mins
-
6
Walking Lunge
2
5 reps
-
7
Glute Bridge (Bodyweight)
1
10 reps
-
8
Push Up (Incline)
1
5 reps
-
9
Mountain Climber
1
10 reps
-
10
Superman
1
5 reps
-
11
Vertical Jump
1
3 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
11 reps
-
2
Squat (Bodyweight)
1
11 reps
-
3
Push Up
1
11 reps
-
4
Hip Bridge March
2
6 reps
-
5
Plank
1
1.3 mins
-
6
Walking Lunge
2
6 reps
-
7
Glute Bridge (Bodyweight)
1
11 reps
-
8
Push Up (Incline)
1
6 reps
-
9
Mountain Climber
1
11 reps
-
10
Superman
1
6 reps
-
11
Vertical Jump
1
3 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
10 reps
-
2
Squat (Bodyweight)
1
10 reps
-
3
Push Up
1
10 reps
-
4
Hip Bridge March
2
5 reps
-
5
Plank
1
1.5 mins
-
6
Walking Lunge
2
5 reps
-
7
Glute Bridge (Bodyweight)
1
10 reps
-
8
Push Up (Incline)
1
5 reps
-
9
Mountain Climber
1
10 reps
-
10
Superman
1
5 reps
-
11
Vertical Jump
1
3 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
10 reps
-
2
Squat (Bodyweight)
1
10 reps
-
3
Push Up
1
10 reps
-
4
Hip Bridge March
2
5 reps
-
5
Plank
1
1.5 mins
-
6
Walking Lunge
2
5 reps
-
7
Glute Bridge (Bodyweight)
1
10 reps
-
8
Push Up (Incline)
1
5 reps
-
9
Mountain Climber
1
10 reps
-
10
Superman
1
5 reps
-
11
Vertical Jump
1
3 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
10 reps
-
2
Squat (Bodyweight)
1
10 reps
-
3
Push Up
1
10 reps
-
4
Hip Bridge March
2
5 reps
-
5
Plank
1
1.5 mins
-
6
Walking Lunge
2
5 reps
-
7
Glute Bridge (Bodyweight)
1
10 reps
-
8
Push Up (Incline)
1
5 reps
-
9
Mountain Climber
1
10 reps
-
10
Superman
1
5 reps
-
11
Vertical Jump
1
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
10 reps
-
2
Squat (Bodyweight)
1
10 reps
-
3
Push Up
1
10 reps
-
4
Hip Bridge March
2
5 reps
-
5
Plank
1
1.5 mins
-
6
Walking Lunge
2
5 reps
-
7
Glute Bridge (Bodyweight)
1
10 reps
-
8
Push Up (Incline)
1
5 reps
-
9
Mountain Climber
1
10 reps
-
10
Superman
1
5 reps
-
11
Vertical Jump
1
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
10 reps
-
2
Squat (Bodyweight)
1
10 reps
-
3
Push Up
1
10 reps
-
4
Hip Bridge March
2
5 reps
-
5
Plank
1
1.5 mins
-
6
Walking Lunge
2
5 reps
-
7
Glute Bridge (Bodyweight)
1
10 reps
-
8
Push Up (Incline)
1
5 reps
-
9
Mountain Climber
1
10 reps
-
10
Superman
1
5 reps
-
11
Vertical Jump
1
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
10 reps
-
2
Squat (Bodyweight)
1
10 reps
-
3
Push Up
1
10 reps
-
4
Hip Bridge March
2
5 reps
-
5
Plank
1
1.5 mins
-
6
Walking Lunge
2
5 reps
-
7
Glute Bridge (Bodyweight)
1
10 reps
-
8
Push Up (Incline)
1
5 reps
-
9
Mountain Climber
1
10 reps
-
10
Superman
1
5 reps
-
11
Vertical Jump
1
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
10 reps
-
2
Squat (Bodyweight)
1
10 reps
-
3
Push Up
1
10 reps
-
4
Hip Bridge March
2
5 reps
-
5
Plank
1
1.5 mins
-
6
Walking Lunge
2
5 reps
-
7
Glute Bridge (Bodyweight)
1
10 reps
-
8
Push Up (Incline)
1
5 reps
-
9
Mountain Climber
1
10 reps
-
10
Superman
1
5 reps
-
11
Vertical Jump
1
3 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
10 reps
-
2
Squat (Bodyweight)
1
10 reps
-
3
Push Up
1
10 reps
-
4
Hip Bridge March
2
5 reps
-
5
Plank
1
1.5 mins
-
6
Walking Lunge
2
5 reps
-
7
Glute Bridge (Bodyweight)
1
10 reps
-
8
Push Up (Incline)
1
5 reps
-
9
Mountain Climber
1
10 reps
-
10
Superman
1
5 reps
-
11
Vertical Jump
1
3 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
10 reps
-
2
Squat (Bodyweight)
1
10 reps
-
3
Push Up
1
10 reps
-
4
Hip Bridge March
2
5 reps
-
5
Plank
1
1.5 mins
-
6
Walking Lunge
2
5 reps
-
7
Glute Bridge (Bodyweight)
1
10 reps
-
8
Push Up (Incline)
1
5 reps
-
9
Mountain Climber
1
10 reps
-
10
Superman
1
5 reps
-
11
Vertical Jump
1
3 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
10 reps
-
2
Squat (Bodyweight)
1
10 reps
-
3
Push Up
1
10 reps
-
4
Hip Bridge March
2
5 reps
-
5
Plank
1
1.5 mins
-
6
Walking Lunge
2
5 reps
-
7
Glute Bridge (Bodyweight)
1
10 reps
-
8
Push Up (Incline)
1
5 reps
-
9
Mountain Climber
1
10 reps
-
10
Superman
1
5 reps
-
11
Vertical Jump
1
3 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
10 reps
-
2
Squat (Bodyweight)
1
10 reps
-
3
Push Up
1
10 reps
-
4
Hip Bridge March
2
5 reps
-
5
Plank
1
1.5 mins
-
6
Walking Lunge
2
5 reps
-
7
Glute Bridge (Bodyweight)
1
10 reps
-
8
Push Up (Incline)
1
5 reps
-
9
Mountain Climber
1
10 reps
-
10
Superman
1
5 reps
-
11
Vertical Jump
1
3 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
10 reps
-
2
Squat (Bodyweight)
1
10 reps
-
3
Push Up
1
10 reps
-
4
Hip Bridge March
2
5 reps
-
5
Plank
1
1.5 mins
-
6
Walking Lunge
2
5 reps
-
7
Glute Bridge (Bodyweight)
1
10 reps
-
8
Push Up (Incline)
1
5 reps
-
9
Mountain Climber
1
10 reps
-
10
Superman
1
5 reps
-
11
Vertical Jump
1
3 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
10 reps
-
2
Squat (Bodyweight)
1
10 reps
-
3
Push Up
1
10 reps
-
4
Hip Bridge March
2
5 reps
-
5
Plank
1
1.5 mins
-
6
Walking Lunge
2
5 reps
-
7
Glute Bridge (Bodyweight)
1
10 reps
-
8
Push Up (Incline)
1
5 reps
-
9
Mountain Climber
1
10 reps
-
10
Superman
1
5 reps
-
11
Vertical Jump
1
3 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
10 reps
-
2
Squat (Bodyweight)
1
10 reps
-
3
Push Up
1
10 reps
-
4
Hip Bridge March
2
5 reps
-
5
Plank
1
1.5 mins
-
6
Walking Lunge
2
5 reps
-
7
Glute Bridge (Bodyweight)
1
10 reps
-
8
Push Up (Incline)
1
5 reps
-
9
Mountain Climber
1
10 reps
-
10
Superman
1
5 reps
-
11
Vertical Jump
1
3 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
10 reps
-
2
Squat (Bodyweight)
1
10 reps
-
3
Push Up
1
10 reps
-
4
Hip Bridge March
2
5 reps
-
5
Plank
1
1.5 mins
-
6
Walking Lunge
2
5 reps
-
7
Glute Bridge (Bodyweight)
1
10 reps
-
8
Push Up (Incline)
1
5 reps
-
9
Mountain Climber
1
10 reps
-
10
Superman
1
5 reps
-
11
Vertical Jump
1
3 reps
-
Week 1
1 / 4 Weeks
Day 5
1
Sit Up
1 Set
10 Reps
-
2
Squat (Bodyweight)
1 Set
10 Reps
-
3
Push Up
1 Set
10 Reps
-
4
Hip Bridge March
2 Sets
5 Reps
-
5
Plank
1 Set
1.5 mins
-
6
Walking Lunge
2 Sets
5 Reps
-
7
Glute Bridge (Bodyweight)
1 Set
10 Reps
-
8
Push Up (Incline)
1 Set
5 Reps
-
9
Mountain Climber
1 Set
10 Reps
-
10
Superman
1 Set
5 Reps
-
11
Vertical Jump
1 Set
3 Reps
-
Day 4
1
Sit Up
1 Set
10 Reps
-
2
Squat (Bodyweight)
1 Set
10 Reps
-
3
Push Up
1 Set
10 Reps
-
4
Hip Bridge March
2 Sets
5 Reps
-
5
Plank
1 Set
1.5 mins
-
6
Walking Lunge
2 Sets
5 Reps
-
7
Glute Bridge (Bodyweight)
1 Set
10 Reps
-
8
Push Up (Incline)
1 Set
5 Reps
-
9
Mountain Climber
1 Set
10 Reps
-
10
Superman
1 Set
5 Reps
-
11
Vertical Jump
1 Set
3 Reps
-
Day 3
1
Sit Up
1 Set
10 Reps
-
2
Squat (Bodyweight)
1 Set
10 Reps
-
3
Push Up
1 Set
10 Reps
-
4
Hip Bridge March
2 Sets
5 Reps
-
5
Plank
1 Set
1.5 mins
-
6
Walking Lunge
2 Sets
5 Reps
-
7
Glute Bridge (Bodyweight)
1 Set
10 Reps
-
8
Push Up (Incline)
1 Set
5 Reps
-
9
Mountain Climber
1 Set
10 Reps
-
10
Superman
1 Set
5 Reps
-
11
Vertical Jump
1 Set
3 Reps
-
Day 2
1
Sit Up
1 Set
11 Reps
-
2
Squat (Bodyweight)
1 Set
11 Reps
-
3
Push Up
1 Set
11 Reps
-
4
Hip Bridge March
2 Sets
6 Reps
-
5
Plank
1 Set
1.3 mins
-
6
Walking Lunge
2 Sets
6 Reps
-
7
Glute Bridge (Bodyweight)
1 Set
11 Reps
-
8
Push Up (Incline)
1 Set
6 Reps
-
9
Mountain Climber
1 Set
11 Reps
-
10
Superman
1 Set
6 Reps
-
11
Vertical Jump
1 Set
3 Reps
-
Day 1
1
Sit Up
1 Set
10 Reps
-
2
Squat (Bodyweight)
1 Set
10 Reps
-
3
Push Up
1 Set
10 Reps
-
4
Hip Bridge March
2 Sets
5 Reps
-
5
Plank
1 Set
1.3 mins
-
6
Walking Lunge
2 Sets
5 Reps
-
7
Glute Bridge (Bodyweight)
1 Set
10 Reps
-
8
Push Up (Incline)
1 Set
5 Reps
-
9
Mountain Climber
1 Set
10 Reps
-
10
Superman
1 Set
5 Reps
-
11
Vertical Jump
1 Set
3 Reps
-