logo
BoostcampPNG

Winter ark

by Konrad H.

Program Description

My winter ark Basicly one punchman but a bit differant

Program Overview

  • Level
    Novice, Beginner, Intermediate
  • Goal
    Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 08, 2024 10:36
  • Last Edited
    Oct 28, 2024 05:16
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
Plank
1
1 mins
RPE 9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1
25 reps
RPE 10
3
Sit Up
1
50 reps
RPE 6
4
Push Up
1
50 reps
RPE 10
5
Hollow Hold
1
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
RPE 9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1
25 reps
RPE 10
3
Sit Up
1
50 reps
RPE 6
4
Push Up
1
50 reps
RPE 10
5
Hollow Hold
1
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1.5 mins
RPE 9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1
35 reps
RPE 10
3
Sit Up
1
100 reps
RPE 6
4
Push Up
1
75 reps
RPE 10
5
Hollow Hold
1
1.5 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1.5 mins
RPE 9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1
35 reps
RPE 10
3
Sit Up
1
100 reps
RPE 6
4
Push Up
1
75 reps
RPE 10
5
Hollow Hold
1
1.5 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
RPE 9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1
40 reps
RPE 10
3
Sit Up
1
100 reps
RPE 6
4
Push Up
1
100 reps
RPE 10
5
Hollow Hold
1
2 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
RPE 9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1
40 reps
RPE 10
3
Sit Up
1
100 reps
RPE 6
4
Push Up
1
100 reps
RPE 10
5
Hollow Hold
1
2 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
RPE 9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1
40 reps
RPE 10
3
Sit Up
1
100 reps
RPE 6
4
Push Up
1
100 reps
RPE 10
5
Hollow Hold
1
2 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
RPE 9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1
40 reps
RPE 10
3
Sit Up
1
100 reps
RPE 6
4
Push Up
1
100 reps
RPE 10
5
Hollow Hold
1
2 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
RPE 9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1
40 reps
RPE 10
3
Sit Up
1
100 reps
RPE 6
4
Push Up
1
100 reps
RPE 10
5
Hollow Hold
1
2 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
RPE 9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1
40 reps
RPE 10
3
Sit Up
1
100 reps
RPE 6
4
Push Up
1
100 reps
RPE 10
5
Hollow Hold
1
2 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
RPE 9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1
40 reps
RPE 10
3
Sit Up
1
100 reps
RPE 6
4
Push Up
1
100 reps
RPE 10
5
Hollow Hold
1
2 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
RPE 9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1
40 reps
RPE 10
3
Sit Up
1
100 reps
RPE 6
4
Push Up
1
100 reps
RPE 10
5
Hollow Hold
1
2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
RPE 9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1
25 reps
RPE 10
3
Sit Up
1
50 reps
RPE 6
4
Push Up
1
50 reps
RPE 10
5
Hollow Hold
1
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
RPE 9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1
25 reps
RPE 10
3
Sit Up
1
50 reps
RPE 6
4
Push Up
1
50 reps
RPE 10
5
Hollow Hold
1
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1.5 mins
RPE 9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1
35 reps
RPE 10
3
Sit Up
1
100 reps
RPE 6
4
Push Up
1
75 reps
RPE 10
5
Hollow Hold
1
1.5 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1.5 mins
RPE 9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1
35 reps
RPE 10
3
Sit Up
1
100 reps
RPE 6
4
Push Up
1
75 reps
RPE 10
5
Hollow Hold
1
1.5 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
RPE 9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1
40 reps
RPE 10
3
Sit Up
1
100 reps
RPE 6
4
Push Up
1
100 reps
RPE 10
5
Hollow Hold
1
2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
RPE 9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1
40 reps
RPE 10
3
Sit Up
1
100 reps
RPE 6
4
Push Up
1
100 reps
RPE 10
5
Hollow Hold
1
2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
RPE 9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1
40 reps
RPE 10
3
Sit Up
1
100 reps
RPE 6
4
Push Up
1
100 reps
RPE 10
5
Hollow Hold
1
2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
RPE 9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1
40 reps
RPE 10
3
Sit Up
1
100 reps
RPE 6
4
Push Up
1
100 reps
RPE 10
5
Hollow Hold
1
2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
RPE 9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1
40 reps
RPE 10
3
Sit Up
1
100 reps
RPE 6
4
Push Up
1
100 reps
RPE 10
5
Hollow Hold
1
2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
RPE 9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1
40 reps
RPE 10
3
Sit Up
1
100 reps
RPE 6
4
Push Up
1
100 reps
RPE 10
5
Hollow Hold
1
2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
RPE 9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1
40 reps
RPE 10
3
Sit Up
1
100 reps
RPE 6
4
Push Up
1
100 reps
RPE 10
5
Hollow Hold
1
2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
RPE 9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1
40 reps
RPE 10
3
Sit Up
1
100 reps
RPE 6
4
Push Up
1
100 reps
RPE 10
5
Hollow Hold
1
2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
5 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
5 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
5 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
5 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
5 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
5 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
5 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
5 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
5 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
5 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
5 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
5 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
RPE 9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1
25 reps
RPE 10
3
Sit Up
1
50 reps
RPE 6
4
Push Up
1
50 reps
RPE 10
5
Hollow Hold
1
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
RPE 9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1
25 reps
RPE 10
3
Sit Up
1
50 reps
RPE 6
4
Push Up
1
50 reps
RPE 10
5
Hollow Hold
1
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1.5 mins
RPE 9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1
35 reps
RPE 10
3
Sit Up
1
100 reps
RPE 6
4
Push Up
1
75 reps
RPE 10
5
Hollow Hold
1
1.5 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1.5 mins
RPE 9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1
35 reps
RPE 10
3
Sit Up
1
100 reps
RPE 6
4
Push Up
1
75 reps
RPE 10
5
Hollow Hold
1
1.5 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
RPE 9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1
40 reps
RPE 10
3
Sit Up
1
100 reps
RPE 6
4
Push Up
1
100 reps
RPE 10
5
Hollow Hold
1
2 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
RPE 9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1
40 reps
RPE 10
3
Sit Up
1
100 reps
RPE 6
4
Push Up
1
100 reps
RPE 10
5
Hollow Hold
1
2 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
RPE 9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1
40 reps
RPE 10
3
Sit Up
1
100 reps
RPE 6
4
Push Up
1
100 reps
RPE 10
5
Hollow Hold
1
2 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
RPE 9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1
40 reps
RPE 10
3
Sit Up
1
100 reps
RPE 6
4
Push Up
1
100 reps
RPE 10
5
Hollow Hold
1
2 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
RPE 9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1
40 reps
RPE 10
3
Sit Up
1
100 reps
RPE 6
4
Push Up
1
100 reps
RPE 10
5
Hollow Hold
1
2 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
RPE 9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1
40 reps
RPE 10
3
Sit Up
1
100 reps
RPE 6
4
Push Up
1
100 reps
RPE 10
5
Hollow Hold
1
2 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
RPE 9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1
40 reps
RPE 10
3
Sit Up
1
100 reps
RPE 6
4
Push Up
1
100 reps
RPE 10
5
Hollow Hold
1
2 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
RPE 9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1
40 reps
RPE 10
3
Sit Up
1
100 reps
RPE 6
4
Push Up
1
100 reps
RPE 10
5
Hollow Hold
1
2 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
RPE 9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1
25 reps
RPE 10
3
Sit Up
1
50 reps
RPE 6
4
Push Up
1
50 reps
RPE 10
5
Hollow Hold
1
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
RPE 9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1
25 reps
RPE 10
3
Sit Up
1
50 reps
RPE 6
4
Push Up
1
50 reps
RPE 10
5
Hollow Hold
1
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1.5 mins
RPE 9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1
35 reps
RPE 10
3
Sit Up
1
100 reps
RPE 6
4
Push Up
1
75 reps
RPE 10
5
Hollow Hold
1
1.5 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1.5 mins
RPE 9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1
35 reps
RPE 10
3
Sit Up
1
100 reps
RPE 6
4
Push Up
1
75 reps
RPE 10
5
Hollow Hold
1
1.5 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
RPE 9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1
40 reps
RPE 10
3
Sit Up
1
100 reps
RPE 6
4
Push Up
1
100 reps
RPE 10
5
Hollow Hold
1
2 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
RPE 9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1
40 reps
RPE 10
3
Sit Up
1
100 reps
RPE 6
4
Push Up
1
100 reps
RPE 10
5
Hollow Hold
1
2 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
RPE 9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1
40 reps
RPE 10
3
Sit Up
1
100 reps
RPE 6
4
Push Up
1
100 reps
RPE 10
5
Hollow Hold
1
2 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
RPE 9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1
40 reps
RPE 10
3
Sit Up
1
100 reps
RPE 6
4
Push Up
1
100 reps
RPE 10
5
Hollow Hold
1
2 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
RPE 9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1
40 reps
RPE 10
3
Sit Up
1
100 reps
RPE 6
4
Push Up
1
100 reps
RPE 10
5
Hollow Hold
1
2 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
RPE 9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1
40 reps
RPE 10
3
Sit Up
1
100 reps
RPE 6
4
Push Up
1
100 reps
RPE 10
5
Hollow Hold
1
2 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
RPE 9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1
40 reps
RPE 10
3
Sit Up
1
100 reps
RPE 6
4
Push Up
1
100 reps
RPE 10
5
Hollow Hold
1
2 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
RPE 9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1
40 reps
RPE 10
3
Sit Up
1
100 reps
RPE 6
4
Push Up
1
100 reps
RPE 10
5
Hollow Hold
1
2 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
RPE 9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1
25 reps
RPE 10
3
Sit Up
1
50 reps
RPE 6
4
Push Up
1
50 reps
RPE 10
5
Hollow Hold
1
1 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
RPE 9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1
25 reps
RPE 10
3
Sit Up
1
50 reps
RPE 6
4
Push Up
1
50 reps
RPE 10
5
Hollow Hold
1
1 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1.5 mins
RPE 9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1
35 reps
RPE 10
3
Sit Up
1
100 reps
RPE 6
4
Push Up
1
75 reps
RPE 10
5
Hollow Hold
1
1.5 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1.5 mins
RPE 9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1
35 reps
RPE 10
3
Sit Up
1
100 reps
RPE 6
4
Push Up
1
75 reps
RPE 10
5
Hollow Hold
1
1.5 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
RPE 9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1
40 reps
RPE 10
3
Sit Up
1
100 reps
RPE 6
4
Push Up
1
100 reps
RPE 10
5
Hollow Hold
1
2 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
RPE 9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1
40 reps
RPE 10
3
Sit Up
1
100 reps
RPE 6
4
Push Up
1
100 reps
RPE 10
5
Hollow Hold
1
2 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
RPE 9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1
40 reps
RPE 10
3
Sit Up
1
100 reps
RPE 6
4
Push Up
1
100 reps
RPE 10
5
Hollow Hold
1
2 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
RPE 9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1
40 reps
RPE 10
3
Sit Up
1
100 reps
RPE 6
4
Push Up
1
100 reps
RPE 10
5
Hollow Hold
1
2 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
RPE 9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1
40 reps
RPE 10
3
Sit Up
1
100 reps
RPE 6
4
Push Up
1
100 reps
RPE 10
5
Hollow Hold
1
2 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
RPE 9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1
40 reps
RPE 10
3
Sit Up
1
100 reps
RPE 6
4
Push Up
1
100 reps
RPE 10
5
Hollow Hold
1
2 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
RPE 9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1
40 reps
RPE 10
3
Sit Up
1
100 reps
RPE 6
4
Push Up
1
100 reps
RPE 10
5
Hollow Hold
1
2 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
RPE 9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1
40 reps
RPE 10
3
Sit Up
1
100 reps
RPE 6
4
Push Up
1
100 reps
RPE 10
5
Hollow Hold
1
2 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
5 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
5 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
5 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
5 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
5 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
5 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
5 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
5 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
5 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
5 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
5 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
5 mins
RPE 6
Week 1
1 / 12 Weeks
Day 1
1
Plank
1 Set
1 mins
@9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1 Set
25 Reps
@10
3
Sit Up
1 Set
50 Reps
@6
4
Push Up
1 Set
50 Reps
@10
5
Hollow Hold
1 Set
1 mins
@10
Day 2
1
Plank
1 Set
1 mins
@9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1 Set
25 Reps
@10
3
Sit Up
1 Set
50 Reps
@6
4
Push Up
1 Set
50 Reps
@10
5
Hollow Hold
1 Set
1 mins
@10
Day 3
1
Yoga
1 Set
5 mins
@6
Day 4
1
Plank
1 Set
1 mins
@9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1 Set
25 Reps
@10
3
Sit Up
1 Set
50 Reps
@6
4
Push Up
1 Set
50 Reps
@10
5
Hollow Hold
1 Set
1 mins
@10
Day 5
1
Plank
1 Set
1 mins
@9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1 Set
25 Reps
@10
3
Sit Up
1 Set
50 Reps
@6
4
Push Up
1 Set
50 Reps
@10
5
Hollow Hold
1 Set
1 mins
@10
Day 6
1
Plank
1 Set
1 mins
@9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1 Set
25 Reps
@10
3
Sit Up
1 Set
50 Reps
@6
4
Push Up
1 Set
50 Reps
@10
5
Hollow Hold
1 Set
1 mins
@10
Day 7
1
Yoga
1 Set
5 mins
@6