Program Description
Get bigger, stronger, and more flexible anywhere with bodyweight fundamentals. Alternating PPL workouts to build muscle, strength, and mobility with your body, a band, and a bar.
Program Overview
- LevelNovice, Beginner, Intermediate
- GoalMuscle & Sculpting, Bodyweight Fitness, Athletics
- EquipmentAt Home
- Program Length10 weeks
- Time Per Workout50 minutes
- CreatedJan 28, 2025 11:03
- Last EditedFeb 21, 2025 05:45
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rice Bucket
1
2-3 mins
-
2
Burpee
1
10-15 reps
-
3
Bear Crawl
1
1 mins
-
4
Support Hold
1
1 mins
-
5
Wall Hand Stand
3
1 mins
-
6
Pike Push Up
3
8-12 reps
-
7
Dip (Weighted)
3
8-12 reps
-
8
Push Up (Incline)
3
10-15 reps
-
9
Plank
1
1-2 mins
-
10
Side Plank
1
1-2 mins
-
11
Reverse Plank
1
1-2 mins
-
12
Diamond Pushups
3
8-12 reps
-
13
Deep Breathing
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rice Bucket
1
2-3 mins
-
2
Burpee
1
10-15 reps
-
3
Bear Crawl
1
1 mins
-
4
Support Hold
1
1 mins
-
5
Wall Hand Stand
3
1 mins
-
6
Pike Push Up
3
8-12 reps
-
7
Dip (Weighted)
3
8-12 reps
-
8
Push Up (Incline)
3
10-15 reps
-
9
Plank
1
1-2 mins
-
10
Side Plank
1
1-2 mins
-
11
Reverse Plank
1
1-2 mins
-
12
Diamond Pushups
3
8-12 reps
-
13
Deep Breathing
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rice Bucket
1
2-3 mins
-
2
Burpee
1
10-15 reps
-
3
Bear Crawl
1
1 mins
-
4
Support Hold
1
1 mins
-
5
Wall Hand Stand
3
1 mins
-
6
Pike Push Up
3
8-12 reps
-
7
Dip (Weighted)
3
8-12 reps
-
8
Push Up (Incline)
3
10-15 reps
-
9
Plank
1
1-2 mins
-
10
Side Plank
1
1-2 mins
-
11
Reverse Plank
1
1-2 mins
-
12
Diamond Pushups
3
8-12 reps
-
13
Deep Breathing
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rice Bucket
1
2-3 mins
-
2
Burpee
1
10-15 reps
-
3
Bear Crawl
1
1 mins
-
4
Support Hold
1
1 mins
-
5
Wall Hand Stand
3
1 mins
-
6
Pike Push Up
3
8-12 reps
-
7
Dip (Weighted)
3
8-12 reps
-
8
Push Up (Incline)
3
10-15 reps
-
9
Plank
1
1-2 mins
-
10
Side Plank
1
1-2 mins
-
11
Reverse Plank
1
1-2 mins
-
12
Diamond Pushups
3
8-12 reps
-
13
Deep Breathing
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rice Bucket
1
2-3 mins
-
2
Burpee
1
10-15 reps
-
3
Bear Crawl
1
1 mins
-
4
Support Hold
1
1 mins
-
5
Wall Hand Stand
3
1 mins
-
6
Pike Push Up
3
8-12 reps
-
7
Dip (Weighted)
3
8-12 reps
-
8
Push Up (Incline)
3
10-15 reps
-
9
Plank
1
1-2 mins
-
10
Side Plank
1
1-2 mins
-
11
Reverse Plank
1
1-2 mins
-
12
Diamond Pushups
3
8-12 reps
-
13
Deep Breathing
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rice Bucket
1
2-3 mins
-
2
Burpee
1
10-15 reps
-
3
Bear Crawl
1
1 mins
-
4
Support Hold
1
1 mins
-
5
Wall Hand Stand
3
1 mins
-
6
Pike Push Up
3
8-12 reps
-
7
Dip (Weighted)
3
8-12 reps
-
8
Push Up (Incline)
3
10-15 reps
-
9
Plank
1
1-2 mins
-
10
Side Plank
1
1-2 mins
-
11
Reverse Plank
1
1-2 mins
-
12
Diamond Pushups
3
8-12 reps
-
13
Deep Breathing
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rice Bucket
1
2-3 mins
-
2
Burpee
1
10-15 reps
-
3
Bear Crawl
1
1 mins
-
4
Support Hold
1
1 mins
-
5
Wall Hand Stand
3
1 mins
-
6
Pike Push Up
3
8-12 reps
-
7
Dip (Weighted)
3
8-12 reps
-
8
Push Up (Incline)
3
10-15 reps
-
9
Plank
1
1-2 mins
-
10
Side Plank
1
1-2 mins
-
11
Reverse Plank
1
1-2 mins
-
12
Diamond Pushups
3
8-12 reps
-
13
Deep Breathing
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rice Bucket
1
2-3 mins
-
2
Burpee
1
10-15 reps
-
3
Bear Crawl
1
1 mins
-
4
Support Hold
1
1 mins
-
5
Wall Hand Stand
3
1 mins
-
6
Pike Push Up
3
8-12 reps
-
7
Dip (Weighted)
3
8-12 reps
-
8
Push Up (Incline)
3
10-15 reps
-
9
Plank
1
1-2 mins
-
10
Side Plank
1
1-2 mins
-
11
Reverse Plank
1
1-2 mins
-
12
Diamond Pushups
3
8-12 reps
-
13
Deep Breathing
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rice Bucket
1
2-3 mins
-
2
Burpee
1
10-15 reps
-
3
Bear Crawl
1
1 mins
-
4
Support Hold
1
1 mins
-
5
Wall Hand Stand
3
1 mins
-
6
Pike Push Up
3
8-12 reps
-
7
Dip (Weighted)
3
8-12 reps
-
8
Push Up (Incline)
3
10-15 reps
-
9
Plank
1
1-2 mins
-
10
Side Plank
1
1-2 mins
-
11
Reverse Plank
1
1-2 mins
-
12
Diamond Pushups
3
8-12 reps
-
13
Deep Breathing
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rice Bucket
1
2-3 mins
-
2
Burpee
1
10-15 reps
-
3
Bear Crawl
1
1 mins
-
4
Support Hold
1
1 mins
-
5
Wall Hand Stand
3
1 mins
-
6
Pike Push Up
3
8-12 reps
-
7
Dip (Weighted)
3
8-12 reps
-
8
Push Up (Incline)
3
10-15 reps
-
9
Plank
1
1-2 mins
-
10
Side Plank
1
1-2 mins
-
11
Reverse Plank
1
1-2 mins
-
12
Diamond Pushups
3
8-12 reps
-
13
Deep Breathing
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Warmup
1
4 mins
-
2
Skin The Cat
1
5 reps
-
3
Pull-Up (Bodyweight)
3
8-12 reps
-
4
Bicep Curl (Bodyweight)
3
8-12 reps
-
5
Single-Arm Inverted Row
3
8-12 reps
-
6
Hanging Leg Raise
3
8-12 reps
-
7
German Hang
3
0.2-0.5 mins
-
8
Deep Breathing
1
1 mins
-
9
Hand Grip
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Warmup
1
4 mins
-
2
Skin The Cat
1
5 reps
-
3
Pull-Up (Bodyweight)
3
8-12 reps
-
4
Bicep Curl (Bodyweight)
3
8-12 reps
-
5
Single-Arm Inverted Row
3
8-12 reps
-
6
Hanging Leg Raise
3
8-12 reps
-
7
German Hang
3
0.2-0.5 mins
-
8
Deep Breathing
1
1 mins
-
9
Hand Grip
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Warmup
1
4 mins
-
2
Skin The Cat
1
5 reps
-
3
Pull-Up (Bodyweight)
3
8-12 reps
-
4
Bicep Curl (Bodyweight)
3
8-12 reps
-
5
Single-Arm Inverted Row
3
8-12 reps
-
6
Hanging Leg Raise
3
8-12 reps
-
7
German Hang
3
0.2-0.5 mins
-
8
Deep Breathing
1
1 mins
-
9
Hand Grip
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Warmup
1
4 mins
-
2
Skin The Cat
1
5 reps
-
3
Pull-Up (Bodyweight)
3
8-12 reps
-
4
Bicep Curl (Bodyweight)
3
8-12 reps
-
5
Single-Arm Inverted Row
3
8-12 reps
-
6
Hanging Leg Raise
3
8-12 reps
-
7
German Hang
3
0.2-0.5 mins
-
8
Deep Breathing
1
1 mins
-
9
Hand Grip
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Warmup
1
4 mins
-
2
Skin The Cat
1
5 reps
-
3
Pull-Up (Bodyweight)
3
8-12 reps
-
4
Bicep Curl (Bodyweight)
3
8-12 reps
-
5
Single-Arm Inverted Row
3
8-12 reps
-
6
Hanging Leg Raise
3
8-12 reps
-
7
German Hang
3
0.2-0.5 mins
-
8
Deep Breathing
1
1 mins
-
9
Hand Grip
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Warmup
1
4 mins
-
2
Skin The Cat
1
5 reps
-
3
Pull-Up (Bodyweight)
3
8-12 reps
-
4
Bicep Curl (Bodyweight)
3
8-12 reps
-
5
Single-Arm Inverted Row
3
8-12 reps
-
6
Hanging Leg Raise
3
8-12 reps
-
7
German Hang
3
0.2-0.5 mins
-
8
Deep Breathing
1
1 mins
-
9
Hand Grip
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Warmup
1
4 mins
-
2
Skin The Cat
1
5 reps
-
3
Pull-Up (Bodyweight)
3
8-12 reps
-
4
Bicep Curl (Bodyweight)
3
8-12 reps
-
5
Single-Arm Inverted Row
3
8-12 reps
-
6
Hanging Leg Raise
3
8-12 reps
-
7
German Hang
3
0.2-0.5 mins
-
8
Deep Breathing
1
1 mins
-
9
Hand Grip
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Warmup
1
4 mins
-
2
Skin The Cat
1
5 reps
-
3
Pull-Up (Bodyweight)
3
8-12 reps
-
4
Bicep Curl (Bodyweight)
3
8-12 reps
-
5
Single-Arm Inverted Row
3
8-12 reps
-
6
Hanging Leg Raise
3
8-12 reps
-
7
German Hang
3
0.2-0.5 mins
-
8
Deep Breathing
1
1 mins
-
9
Hand Grip
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Warmup
1
4 mins
-
2
Skin The Cat
1
5 reps
-
3
Pull-Up (Bodyweight)
3
8-12 reps
-
4
Bicep Curl (Bodyweight)
3
8-12 reps
-
5
Single-Arm Inverted Row
3
8-12 reps
-
6
Hanging Leg Raise
3
8-12 reps
-
7
German Hang
3
0.2-0.5 mins
-
8
Deep Breathing
1
1 mins
-
9
Hand Grip
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Warmup
1
4 mins
-
2
Skin The Cat
1
5 reps
-
3
Pull-Up (Bodyweight)
3
8-12 reps
-
4
Bicep Curl (Bodyweight)
3
8-12 reps
-
5
Single-Arm Inverted Row
3
8-12 reps
-
6
Hanging Leg Raise
3
8-12 reps
-
7
German Hang
3
0.2-0.5 mins
-
8
Deep Breathing
1
1 mins
-
9
Hand Grip
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3-5 mins
-
2
Goblet Squat
3
10-15 reps
-
3
Cossack Squat
3
8-12 reps
-
4
Shrimp Squat
4
8-12 reps
-
5
Jump Squat
3
8-12 reps
-
6
Broad Jump
3
8-12 reps
-
7
Single Leg Calf Raise (Weighted)
3
8-12 reps
-
8
Single Leg Pogo
3
1 mins
-
9
Hollow Hold
1
1-2 mins
-
10
Arch Hold
1
1-2 mins
-
11
Superman Rotation
1
1-2 mins
-
12
Reverse Hyperextension
3
8-12 reps
-
13
Reverse Flutter Kicks
1
0.5-1 reps
-
14
Back Bridge
3
0.2-0.5 reps
-
15
Pancake, Pike, And Splits
1
5 mins
-
16
Deep Breathing
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3-5 mins
-
2
Goblet Squat
3
10-15 reps
-
3
Cossack Squat
3
8-12 reps
-
4
Shrimp Squat
4
8-12 reps
-
5
Jump Squat
3
8-12 reps
-
6
Broad Jump
3
8-12 reps
-
7
Single Leg Calf Raise (Weighted)
3
8-12 reps
-
8
Single Leg Pogo
3
1 mins
-
9
Hollow Hold
1
1-2 mins
-
10
Arch Hold
1
1-2 mins
-
11
Superman Rotation
1
1-2 mins
-
12
Reverse Hyperextension
3
8-12 reps
-
13
Reverse Flutter Kicks
1
0.5-1 reps
-
14
Back Bridge
3
0.2-0.5 reps
-
15
Pancake, Pike, And Splits
1
5 mins
-
16
Deep Breathing
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3-5 mins
-
2
Goblet Squat
3
10-15 reps
-
3
Cossack Squat
3
8-12 reps
-
4
Shrimp Squat
4
8-12 reps
-
5
Jump Squat
3
8-12 reps
-
6
Broad Jump
3
8-12 reps
-
7
Single Leg Calf Raise (Weighted)
3
8-12 reps
-
8
Single Leg Pogo
3
1 mins
-
9
Hollow Hold
1
1-2 mins
-
10
Arch Hold
1
1-2 mins
-
11
Superman Rotation
1
1-2 mins
-
12
Reverse Hyperextension
3
8-12 reps
-
13
Reverse Flutter Kicks
1
0.5-1 reps
-
14
Back Bridge
3
0.2-0.5 reps
-
15
Pancake, Pike, And Splits
1
5 mins
-
16
Deep Breathing
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3-5 mins
-
2
Goblet Squat
3
10-15 reps
-
3
Cossack Squat
3
8-12 reps
-
4
Shrimp Squat
4
8-12 reps
-
5
Jump Squat
3
8-12 reps
-
6
Broad Jump
3
8-12 reps
-
7
Single Leg Calf Raise (Weighted)
3
8-12 reps
-
8
Single Leg Pogo
3
1 mins
-
9
Hollow Hold
1
1-2 mins
-
10
Arch Hold
1
1-2 mins
-
11
Superman Rotation
1
1-2 mins
-
12
Reverse Hyperextension
3
8-12 reps
-
13
Reverse Flutter Kicks
1
0.5-1 reps
-
14
Back Bridge
3
0.2-0.5 reps
-
15
Pancake, Pike, And Splits
1
5 mins
-
16
Deep Breathing
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3-5 mins
-
2
Goblet Squat
3
10-15 reps
-
3
Cossack Squat
3
8-12 reps
-
4
Shrimp Squat
4
8-12 reps
-
5
Jump Squat
3
8-12 reps
-
6
Broad Jump
3
8-12 reps
-
7
Single Leg Calf Raise (Weighted)
3
8-12 reps
-
8
Single Leg Pogo
3
1 mins
-
9
Hollow Hold
1
1-2 mins
-
10
Arch Hold
1
1-2 mins
-
11
Superman Rotation
1
1-2 mins
-
12
Reverse Hyperextension
3
8-12 reps
-
13
Reverse Flutter Kicks
1
0.5-1 reps
-
14
Back Bridge
3
0.2-0.5 reps
-
15
Pancake, Pike, And Splits
1
5 mins
-
16
Deep Breathing
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3-5 mins
-
2
Goblet Squat
3
10-15 reps
-
3
Cossack Squat
3
8-12 reps
-
4
Shrimp Squat
4
8-12 reps
-
5
Jump Squat
3
8-12 reps
-
6
Broad Jump
3
8-12 reps
-
7
Single Leg Calf Raise (Weighted)
3
8-12 reps
-
8
Single Leg Pogo
3
1 mins
-
9
Hollow Hold
1
1-2 mins
-
10
Arch Hold
1
1-2 mins
-
11
Superman Rotation
1
1-2 mins
-
12
Reverse Hyperextension
3
8-12 reps
-
13
Reverse Flutter Kicks
1
0.5-1 reps
-
14
Back Bridge
3
0.2-0.5 reps
-
15
Pancake, Pike, And Splits
1
5 mins
-
16
Deep Breathing
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3-5 mins
-
2
Goblet Squat
3
10-15 reps
-
3
Cossack Squat
3
8-12 reps
-
4
Shrimp Squat
4
8-12 reps
-
5
Jump Squat
3
8-12 reps
-
6
Broad Jump
3
8-12 reps
-
7
Single Leg Calf Raise (Weighted)
3
8-12 reps
-
8
Single Leg Pogo
3
1 mins
-
9
Hollow Hold
1
1-2 mins
-
10
Arch Hold
1
1-2 mins
-
11
Superman Rotation
1
1-2 mins
-
12
Reverse Hyperextension
3
8-12 reps
-
13
Reverse Flutter Kicks
1
0.5-1 reps
-
14
Back Bridge
3
0.2-0.5 reps
-
15
Pancake, Pike, And Splits
1
5 mins
-
16
Deep Breathing
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3-5 mins
-
2
Goblet Squat
3
10-15 reps
-
3
Cossack Squat
3
8-12 reps
-
4
Shrimp Squat
4
8-12 reps
-
5
Jump Squat
3
8-12 reps
-
6
Broad Jump
3
8-12 reps
-
7
Single Leg Calf Raise (Weighted)
3
8-12 reps
-
8
Single Leg Pogo
3
1 mins
-
9
Hollow Hold
1
1-2 mins
-
10
Arch Hold
1
1-2 mins
-
11
Superman Rotation
1
1-2 mins
-
12
Reverse Hyperextension
3
8-12 reps
-
13
Reverse Flutter Kicks
1
0.5-1 reps
-
14
Back Bridge
3
0.2-0.5 reps
-
15
Pancake, Pike, And Splits
1
5 mins
-
16
Deep Breathing
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3-5 mins
-
2
Goblet Squat
3
10-15 reps
-
3
Cossack Squat
3
8-12 reps
-
4
Shrimp Squat
4
8-12 reps
-
5
Jump Squat
3
8-12 reps
-
6
Broad Jump
3
8-12 reps
-
7
Single Leg Calf Raise (Weighted)
3
8-12 reps
-
8
Single Leg Pogo
3
1 mins
-
9
Hollow Hold
1
1-2 mins
-
10
Arch Hold
1
1-2 mins
-
11
Superman Rotation
1
1-2 mins
-
12
Reverse Hyperextension
3
8-12 reps
-
13
Reverse Flutter Kicks
1
0.5-1 reps
-
14
Back Bridge
3
0.2-0.5 reps
-
15
Pancake, Pike, And Splits
1
5 mins
-
16
Deep Breathing
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3-5 mins
-
2
Goblet Squat
3
10-15 reps
-
3
Cossack Squat
3
8-12 reps
-
4
Shrimp Squat
4
8-12 reps
-
5
Jump Squat
3
8-12 reps
-
6
Broad Jump
3
8-12 reps
-
7
Single Leg Calf Raise (Weighted)
3
8-12 reps
-
8
Single Leg Pogo
3
1 mins
-
9
Hollow Hold
1
1-2 mins
-
10
Arch Hold
1
1-2 mins
-
11
Superman Rotation
1
1-2 mins
-
12
Reverse Hyperextension
3
8-12 reps
-
13
Reverse Flutter Kicks
1
0.5-1 reps
-
14
Back Bridge
3
0.2-0.5 reps
-
15
Pancake, Pike, And Splits
1
5 mins
-
16
Deep Breathing
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rice Bucket
1
2-3 mins
-
2
Burpee
1
10-15 reps
-
3
Bear Crawl
1
1 mins
-
4
Support Hold
1
1 mins
-
5
Wall Hand Stand
3
1 mins
-
6
Pike Push Up
3
8-12 reps
-
7
Dip (Weighted)
3
8-12 reps
-
8
Push Up (Incline)
3
10-15 reps
-
9
Plank
1
1-2 mins
-
10
Side Plank
1
1-2 mins
-
11
Reverse Plank
1
1-2 mins
-
12
Diamond Pushups
3
8-12 reps
-
13
Deep Breathing
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rice Bucket
1
2-3 mins
-
2
Burpee
1
10-15 reps
-
3
Bear Crawl
1
1 mins
-
4
Support Hold
1
1 mins
-
5
Wall Hand Stand
3
1 mins
-
6
Pike Push Up
3
8-12 reps
-
7
Dip (Weighted)
3
8-12 reps
-
8
Push Up (Incline)
3
10-15 reps
-
9
Plank
1
1-2 mins
-
10
Side Plank
1
1-2 mins
-
11
Reverse Plank
1
1-2 mins
-
12
Diamond Pushups
3
8-12 reps
-
13
Deep Breathing
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rice Bucket
1
2-3 mins
-
2
Burpee
1
10-15 reps
-
3
Bear Crawl
1
1 mins
-
4
Support Hold
1
1 mins
-
5
Wall Hand Stand
3
1 mins
-
6
Pike Push Up
3
8-12 reps
-
7
Dip (Weighted)
3
8-12 reps
-
8
Push Up (Incline)
3
10-15 reps
-
9
Plank
1
1-2 mins
-
10
Side Plank
1
1-2 mins
-
11
Reverse Plank
1
1-2 mins
-
12
Diamond Pushups
3
8-12 reps
-
13
Deep Breathing
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rice Bucket
1
2-3 mins
-
2
Burpee
1
10-15 reps
-
3
Bear Crawl
1
1 mins
-
4
Support Hold
1
1 mins
-
5
Wall Hand Stand
3
1 mins
-
6
Pike Push Up
3
8-12 reps
-
7
Dip (Weighted)
3
8-12 reps
-
8
Push Up (Incline)
3
10-15 reps
-
9
Plank
1
1-2 mins
-
10
Side Plank
1
1-2 mins
-
11
Reverse Plank
1
1-2 mins
-
12
Diamond Pushups
3
8-12 reps
-
13
Deep Breathing
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rice Bucket
1
2-3 mins
-
2
Burpee
1
10-15 reps
-
3
Bear Crawl
1
1 mins
-
4
Support Hold
1
1 mins
-
5
Wall Hand Stand
3
1 mins
-
6
Pike Push Up
3
8-12 reps
-
7
Dip (Weighted)
3
8-12 reps
-
8
Push Up (Incline)
3
10-15 reps
-
9
Plank
1
1-2 mins
-
10
Side Plank
1
1-2 mins
-
11
Reverse Plank
1
1-2 mins
-
12
Diamond Pushups
3
8-12 reps
-
13
Deep Breathing
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rice Bucket
1
2-3 mins
-
2
Burpee
1
10-15 reps
-
3
Bear Crawl
1
1 mins
-
4
Support Hold
1
1 mins
-
5
Wall Hand Stand
3
1 mins
-
6
Pike Push Up
3
8-12 reps
-
7
Dip (Weighted)
3
8-12 reps
-
8
Push Up (Incline)
3
10-15 reps
-
9
Plank
1
1-2 mins
-
10
Side Plank
1
1-2 mins
-
11
Reverse Plank
1
1-2 mins
-
12
Diamond Pushups
3
8-12 reps
-
13
Deep Breathing
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rice Bucket
1
2-3 mins
-
2
Burpee
1
10-15 reps
-
3
Bear Crawl
1
1 mins
-
4
Support Hold
1
1 mins
-
5
Wall Hand Stand
3
1 mins
-
6
Pike Push Up
3
8-12 reps
-
7
Dip (Weighted)
3
8-12 reps
-
8
Push Up (Incline)
3
10-15 reps
-
9
Plank
1
1-2 mins
-
10
Side Plank
1
1-2 mins
-
11
Reverse Plank
1
1-2 mins
-
12
Diamond Pushups
3
8-12 reps
-
13
Deep Breathing
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rice Bucket
1
2-3 mins
-
2
Burpee
1
10-15 reps
-
3
Bear Crawl
1
1 mins
-
4
Support Hold
1
1 mins
-
5
Wall Hand Stand
3
1 mins
-
6
Pike Push Up
3
8-12 reps
-
7
Dip (Weighted)
3
8-12 reps
-
8
Push Up (Incline)
3
10-15 reps
-
9
Plank
1
1-2 mins
-
10
Side Plank
1
1-2 mins
-
11
Reverse Plank
1
1-2 mins
-
12
Diamond Pushups
3
8-12 reps
-
13
Deep Breathing
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rice Bucket
1
2-3 mins
-
2
Burpee
1
10-15 reps
-
3
Bear Crawl
1
1 mins
-
4
Support Hold
1
1 mins
-
5
Wall Hand Stand
3
1 mins
-
6
Pike Push Up
3
8-12 reps
-
7
Dip (Weighted)
3
8-12 reps
-
8
Push Up (Incline)
3
10-15 reps
-
9
Plank
1
1-2 mins
-
10
Side Plank
1
1-2 mins
-
11
Reverse Plank
1
1-2 mins
-
12
Diamond Pushups
3
8-12 reps
-
13
Deep Breathing
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rice Bucket
1
2-3 mins
-
2
Burpee
1
10-15 reps
-
3
Bear Crawl
1
1 mins
-
4
Support Hold
1
1 mins
-
5
Wall Hand Stand
3
1 mins
-
6
Pike Push Up
3
8-12 reps
-
7
Dip (Weighted)
3
8-12 reps
-
8
Push Up (Incline)
3
10-15 reps
-
9
Plank
1
1-2 mins
-
10
Side Plank
1
1-2 mins
-
11
Reverse Plank
1
1-2 mins
-
12
Diamond Pushups
3
8-12 reps
-
13
Deep Breathing
1
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Warmup
1
4 mins
-
2
Skin The Cat
1
5 reps
-
3
Pull-Up (Bodyweight)
3
8-12 reps
-
4
Bicep Curl (Bodyweight)
3
8-12 reps
-
5
Single-Arm Inverted Row
3
8-12 reps
-
6
Hanging Leg Raise
3
8-12 reps
-
7
German Hang
3
0.2-0.5 mins
-
8
Deep Breathing
1
1 mins
-
9
Hand Grip
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Warmup
1
4 mins
-
2
Skin The Cat
1
5 reps
-
3
Pull-Up (Bodyweight)
3
8-12 reps
-
4
Bicep Curl (Bodyweight)
3
8-12 reps
-
5
Single-Arm Inverted Row
3
8-12 reps
-
6
Hanging Leg Raise
3
8-12 reps
-
7
German Hang
3
0.2-0.5 mins
-
8
Deep Breathing
1
1 mins
-
9
Hand Grip
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Warmup
1
4 mins
-
2
Skin The Cat
1
5 reps
-
3
Pull-Up (Bodyweight)
3
8-12 reps
-
4
Bicep Curl (Bodyweight)
3
8-12 reps
-
5
Single-Arm Inverted Row
3
8-12 reps
-
6
Hanging Leg Raise
3
8-12 reps
-
7
German Hang
3
0.2-0.5 mins
-
8
Deep Breathing
1
1 mins
-
9
Hand Grip
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Warmup
1
4 mins
-
2
Skin The Cat
1
5 reps
-
3
Pull-Up (Bodyweight)
3
8-12 reps
-
4
Bicep Curl (Bodyweight)
3
8-12 reps
-
5
Single-Arm Inverted Row
3
8-12 reps
-
6
Hanging Leg Raise
3
8-12 reps
-
7
German Hang
3
0.2-0.5 mins
-
8
Deep Breathing
1
1 mins
-
9
Hand Grip
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Warmup
1
4 mins
-
2
Skin The Cat
1
5 reps
-
3
Pull-Up (Bodyweight)
3
8-12 reps
-
4
Bicep Curl (Bodyweight)
3
8-12 reps
-
5
Single-Arm Inverted Row
3
8-12 reps
-
6
Hanging Leg Raise
3
8-12 reps
-
7
German Hang
3
0.2-0.5 mins
-
8
Deep Breathing
1
1 mins
-
9
Hand Grip
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Warmup
1
4 mins
-
2
Skin The Cat
1
5 reps
-
3
Pull-Up (Bodyweight)
3
8-12 reps
-
4
Bicep Curl (Bodyweight)
3
8-12 reps
-
5
Single-Arm Inverted Row
3
8-12 reps
-
6
Hanging Leg Raise
3
8-12 reps
-
7
German Hang
3
0.2-0.5 mins
-
8
Deep Breathing
1
1 mins
-
9
Hand Grip
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Warmup
1
4 mins
-
2
Skin The Cat
1
5 reps
-
3
Pull-Up (Bodyweight)
3
8-12 reps
-
4
Bicep Curl (Bodyweight)
3
8-12 reps
-
5
Single-Arm Inverted Row
3
8-12 reps
-
6
Hanging Leg Raise
3
8-12 reps
-
7
German Hang
3
0.2-0.5 mins
-
8
Deep Breathing
1
1 mins
-
9
Hand Grip
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Warmup
1
4 mins
-
2
Skin The Cat
1
5 reps
-
3
Pull-Up (Bodyweight)
3
8-12 reps
-
4
Bicep Curl (Bodyweight)
3
8-12 reps
-
5
Single-Arm Inverted Row
3
8-12 reps
-
6
Hanging Leg Raise
3
8-12 reps
-
7
German Hang
3
0.2-0.5 mins
-
8
Deep Breathing
1
1 mins
-
9
Hand Grip
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Warmup
1
4 mins
-
2
Skin The Cat
1
5 reps
-
3
Pull-Up (Bodyweight)
3
8-12 reps
-
4
Bicep Curl (Bodyweight)
3
8-12 reps
-
5
Single-Arm Inverted Row
3
8-12 reps
-
6
Hanging Leg Raise
3
8-12 reps
-
7
German Hang
3
0.2-0.5 mins
-
8
Deep Breathing
1
1 mins
-
9
Hand Grip
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Warmup
1
4 mins
-
2
Skin The Cat
1
5 reps
-
3
Pull-Up (Bodyweight)
3
8-12 reps
-
4
Bicep Curl (Bodyweight)
3
8-12 reps
-
5
Single-Arm Inverted Row
3
8-12 reps
-
6
Hanging Leg Raise
3
8-12 reps
-
7
German Hang
3
0.2-0.5 mins
-
8
Deep Breathing
1
1 mins
-
9
Hand Grip
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3-5 mins
-
2
Goblet Squat
3
10-15 reps
-
3
Cossack Squat
3
8-12 reps
-
4
Shrimp Squat
4
8-12 reps
-
5
Jump Squat
3
8-12 reps
-
6
Broad Jump
3
8-12 reps
-
7
Single Leg Calf Raise (Weighted)
3
8-12 reps
-
8
Single Leg Pogo
3
1 mins
-
9
Hollow Hold
1
1-2 mins
-
10
Arch Hold
1
1-2 mins
-
11
Superman Rotation
1
1-2 mins
-
12
Reverse Hyperextension
3
8-12 reps
-
13
Reverse Flutter Kicks
1
0.5-1 reps
-
14
Back Bridge
3
0.2-0.5 reps
-
15
Pancake, Pike, And Splits
1
5 mins
-
16
Deep Breathing
1
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3-5 mins
-
2
Goblet Squat
3
10-15 reps
-
3
Cossack Squat
3
8-12 reps
-
4
Shrimp Squat
4
8-12 reps
-
5
Jump Squat
3
8-12 reps
-
6
Broad Jump
3
8-12 reps
-
7
Single Leg Calf Raise (Weighted)
3
8-12 reps
-
8
Single Leg Pogo
3
1 mins
-
9
Hollow Hold
1
1-2 mins
-
10
Arch Hold
1
1-2 mins
-
11
Superman Rotation
1
1-2 mins
-
12
Reverse Hyperextension
3
8-12 reps
-
13
Reverse Flutter Kicks
1
0.5-1 reps
-
14
Back Bridge
3
0.2-0.5 reps
-
15
Pancake, Pike, And Splits
1
5 mins
-
16
Deep Breathing
1
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3-5 mins
-
2
Goblet Squat
3
10-15 reps
-
3
Cossack Squat
3
8-12 reps
-
4
Shrimp Squat
4
8-12 reps
-
5
Jump Squat
3
8-12 reps
-
6
Broad Jump
3
8-12 reps
-
7
Single Leg Calf Raise (Weighted)
3
8-12 reps
-
8
Single Leg Pogo
3
1 mins
-
9
Hollow Hold
1
1-2 mins
-
10
Arch Hold
1
1-2 mins
-
11
Superman Rotation
1
1-2 mins
-
12
Reverse Hyperextension
3
8-12 reps
-
13
Reverse Flutter Kicks
1
0.5-1 reps
-
14
Back Bridge
3
0.2-0.5 reps
-
15
Pancake, Pike, And Splits
1
5 mins
-
16
Deep Breathing
1
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3-5 mins
-
2
Goblet Squat
3
10-15 reps
-
3
Cossack Squat
3
8-12 reps
-
4
Shrimp Squat
4
8-12 reps
-
5
Jump Squat
3
8-12 reps
-
6
Broad Jump
3
8-12 reps
-
7
Single Leg Calf Raise (Weighted)
3
8-12 reps
-
8
Single Leg Pogo
3
1 mins
-
9
Hollow Hold
1
1-2 mins
-
10
Arch Hold
1
1-2 mins
-
11
Superman Rotation
1
1-2 mins
-
12
Reverse Hyperextension
3
8-12 reps
-
13
Reverse Flutter Kicks
1
0.5-1 reps
-
14
Back Bridge
3
0.2-0.5 reps
-
15
Pancake, Pike, And Splits
1
5 mins
-
16
Deep Breathing
1
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3-5 mins
-
2
Goblet Squat
3
10-15 reps
-
3
Cossack Squat
3
8-12 reps
-
4
Shrimp Squat
4
8-12 reps
-
5
Jump Squat
3
8-12 reps
-
6
Broad Jump
3
8-12 reps
-
7
Single Leg Calf Raise (Weighted)
3
8-12 reps
-
8
Single Leg Pogo
3
1 mins
-
9
Hollow Hold
1
1-2 mins
-
10
Arch Hold
1
1-2 mins
-
11
Superman Rotation
1
1-2 mins
-
12
Reverse Hyperextension
3
8-12 reps
-
13
Reverse Flutter Kicks
1
0.5-1 reps
-
14
Back Bridge
3
0.2-0.5 reps
-
15
Pancake, Pike, And Splits
1
5 mins
-
16
Deep Breathing
1
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3-5 mins
-
2
Goblet Squat
3
10-15 reps
-
3
Cossack Squat
3
8-12 reps
-
4
Shrimp Squat
4
8-12 reps
-
5
Jump Squat
3
8-12 reps
-
6
Broad Jump
3
8-12 reps
-
7
Single Leg Calf Raise (Weighted)
3
8-12 reps
-
8
Single Leg Pogo
3
1 mins
-
9
Hollow Hold
1
1-2 mins
-
10
Arch Hold
1
1-2 mins
-
11
Superman Rotation
1
1-2 mins
-
12
Reverse Hyperextension
3
8-12 reps
-
13
Reverse Flutter Kicks
1
0.5-1 reps
-
14
Back Bridge
3
0.2-0.5 reps
-
15
Pancake, Pike, And Splits
1
5 mins
-
16
Deep Breathing
1
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3-5 mins
-
2
Goblet Squat
3
10-15 reps
-
3
Cossack Squat
3
8-12 reps
-
4
Shrimp Squat
4
8-12 reps
-
5
Jump Squat
3
8-12 reps
-
6
Broad Jump
3
8-12 reps
-
7
Single Leg Calf Raise (Weighted)
3
8-12 reps
-
8
Single Leg Pogo
3
1 mins
-
9
Hollow Hold
1
1-2 mins
-
10
Arch Hold
1
1-2 mins
-
11
Superman Rotation
1
1-2 mins
-
12
Reverse Hyperextension
3
8-12 reps
-
13
Reverse Flutter Kicks
1
0.5-1 reps
-
14
Back Bridge
3
0.2-0.5 reps
-
15
Pancake, Pike, And Splits
1
5 mins
-
16
Deep Breathing
1
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3-5 mins
-
2
Goblet Squat
3
10-15 reps
-
3
Cossack Squat
3
8-12 reps
-
4
Shrimp Squat
4
8-12 reps
-
5
Jump Squat
3
8-12 reps
-
6
Broad Jump
3
8-12 reps
-
7
Single Leg Calf Raise (Weighted)
3
8-12 reps
-
8
Single Leg Pogo
3
1 mins
-
9
Hollow Hold
1
1-2 mins
-
10
Arch Hold
1
1-2 mins
-
11
Superman Rotation
1
1-2 mins
-
12
Reverse Hyperextension
3
8-12 reps
-
13
Reverse Flutter Kicks
1
0.5-1 reps
-
14
Back Bridge
3
0.2-0.5 reps
-
15
Pancake, Pike, And Splits
1
5 mins
-
16
Deep Breathing
1
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3-5 mins
-
2
Goblet Squat
3
10-15 reps
-
3
Cossack Squat
3
8-12 reps
-
4
Shrimp Squat
4
8-12 reps
-
5
Jump Squat
3
8-12 reps
-
6
Broad Jump
3
8-12 reps
-
7
Single Leg Calf Raise (Weighted)
3
8-12 reps
-
8
Single Leg Pogo
3
1 mins
-
9
Hollow Hold
1
1-2 mins
-
10
Arch Hold
1
1-2 mins
-
11
Superman Rotation
1
1-2 mins
-
12
Reverse Hyperextension
3
8-12 reps
-
13
Reverse Flutter Kicks
1
0.5-1 reps
-
14
Back Bridge
3
0.2-0.5 reps
-
15
Pancake, Pike, And Splits
1
5 mins
-
16
Deep Breathing
1
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3-5 mins
-
2
Goblet Squat
3
10-15 reps
-
3
Cossack Squat
3
8-12 reps
-
4
Shrimp Squat
4
8-12 reps
-
5
Jump Squat
3
8-12 reps
-
6
Broad Jump
3
8-12 reps
-
7
Single Leg Calf Raise (Weighted)
3
8-12 reps
-
8
Single Leg Pogo
3
1 mins
-
9
Hollow Hold
1
1-2 mins
-
10
Arch Hold
1
1-2 mins
-
11
Superman Rotation
1
1-2 mins
-
12
Reverse Hyperextension
3
8-12 reps
-
13
Reverse Flutter Kicks
1
0.5-1 reps
-
14
Back Bridge
3
0.2-0.5 reps
-
15
Pancake, Pike, And Splits
1
5 mins
-
16
Deep Breathing
1
1 mins
-
Week 1
1 / 10 Weeks
Day 1
1
Rice Bucket1 Set
2-3 mins
-
2
Burpee1 Set
10-15 Reps
-
3
Bear Crawl1 Set
1 mins
-
4
Support Hold1 Set
1 mins
-
5
Wall Hand Stand3 Sets
1 mins
-
6
Pike Push Up3 Sets
8-12 Reps
-
7
Dip (Weighted)3 Sets
8-12 Reps
-
8
Push Up (Incline)3 Sets
10-15 Reps
-
9
Plank1 Set
1-2 mins
-
10
Side Plank1 Set
1-2 mins
-
11
Reverse Plank1 Set
1-2 mins
-
12
Diamond Pushups3 Sets
8-12 Reps
-
13
Deep Breathing1 Set
1 mins
-
Day 2
1
Shoulder Warmup1 Set
4 mins
-
2
Skin The Cat1 Set
5 Reps
-
3
Pull-Up (Bodyweight)3 Sets
8-12 Reps
-
4
Bicep Curl (Bodyweight)3 Sets
8-12 Reps
-
5
Single-Arm Inverted Row3 Sets
8-12 Reps
-
6
Hanging Leg Raise3 Sets
8-12 Reps
-
7
German Hang3 Sets
0.2-0.5 mins
-
8
Deep Breathing1 Set
1 mins
-
9
Hand Grip3 Sets
8-12 Reps
-
Day 3
1
Jump Rope1 Set
3-5 mins
-
2
Goblet Squat3 Sets
10-15 Reps
-
3
Cossack Squat3 Sets
8-12 Reps
-
4
Shrimp Squat4 Sets
8-12 Reps
-
5
Jump Squat3 Sets
8-12 Reps
-
6
Broad Jump3 Sets
8-12 Reps
-
7
Single Leg Calf Raise (Weighted)3 Sets
8-12 Reps
-
8
Single Leg Pogo3 Sets
1 mins
-
9
Hollow Hold1 Set
1-2 mins
-
10
Arch Hold1 Set
1-2 mins
-
11
Superman Rotation1 Set
1-2 mins
-
12
Reverse Hyperextension3 Sets
8-12 Reps
-
13
Reverse Flutter Kicks1 Set
0.5-1 Reps
-
14
Back Bridge3 Sets
0.2-0.5 Reps
-
15
Pancake, Pike, And Splits1 Set
5 mins
-
16
Deep Breathing1 Set
1 mins
-
Day 4
1
Rice Bucket1 Set
2-3 mins
-
2
Burpee1 Set
10-15 Reps
-
3
Bear Crawl1 Set
1 mins
-
4
Support Hold1 Set
1 mins
-
5
Wall Hand Stand3 Sets
1 mins
-
6
Pike Push Up3 Sets
8-12 Reps
-
7
Dip (Weighted)3 Sets
8-12 Reps
-
8
Push Up (Incline)3 Sets
10-15 Reps
-
9
Plank1 Set
1-2 mins
-
10
Side Plank1 Set
1-2 mins
-
11
Reverse Plank1 Set
1-2 mins
-
12
Diamond Pushups3 Sets
8-12 Reps
-
13
Deep Breathing1 Set
1 mins
-
Day 5
1
Shoulder Warmup1 Set
4 mins
-
2
Skin The Cat1 Set
5 Reps
-
3
Pull-Up (Bodyweight)3 Sets
8-12 Reps
-
4
Bicep Curl (Bodyweight)3 Sets
8-12 Reps
-
5
Single-Arm Inverted Row3 Sets
8-12 Reps
-
6
Hanging Leg Raise3 Sets
8-12 Reps
-
7
German Hang3 Sets
0.2-0.5 mins
-
8
Deep Breathing1 Set
1 mins
-
9
Hand Grip3 Sets
8-12 Reps
-
Day 6
1
Jump Rope1 Set
3-5 mins
-
2
Goblet Squat3 Sets
10-15 Reps
-
3
Cossack Squat3 Sets
8-12 Reps
-
4
Shrimp Squat4 Sets
8-12 Reps
-
5
Jump Squat3 Sets
8-12 Reps
-
6
Broad Jump3 Sets
8-12 Reps
-
7
Single Leg Calf Raise (Weighted)3 Sets
8-12 Reps
-
8
Single Leg Pogo3 Sets
1 mins
-
9
Hollow Hold1 Set
1-2 mins
-
10
Arch Hold1 Set
1-2 mins
-
11
Superman Rotation1 Set
1-2 mins
-
12
Reverse Hyperextension3 Sets
8-12 Reps
-
13
Reverse Flutter Kicks1 Set
0.5-1 Reps
-
14
Back Bridge3 Sets
0.2-0.5 Reps
-
15
Pancake, Pike, And Splits1 Set
5 mins
-
16
Deep Breathing1 Set
1 mins
-