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BoostcampPNG

Home Core

by Daniel F.
1 athletes joined

Program Description

Basic and novice exercises.

Program Overview

  • Level
    Novice
  • Goal
    Athletics, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    9 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 10, 2025 02:52
  • Last Edited
    Jan 17, 2025 02:09
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
20 reps
RPE 6
2
Band Pull Apart
2
10 reps
RPE 7
3
Around The World
2
1 mins
RPE 6
4
Narrow Push Up
1
20 reps
RPE 7
5
Diamond Pushup
1
20 reps
RPE 7
6
Push Up
1
20 reps
RPE 7
7
Pike Push Up
1
20 reps
RPE 6
8
Ball Squeeze
4
0.5 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
2
1
1 mins
1 mins
RPE 6
RPE 7
2
Scapular Pull-Up
2
1
10 reps
10 reps
RPE 6
RPE 7
3
Pull-Up (Bodyweight)
1
1
10 reps
10 reps
RPE 7
RPE 8
4
Wide Grip Rear Pull-Up
2
10 reps
RPE 8
5
Wide Grip Pull-Up
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
30 reps
RPE 7
2
Split Squat (Dumbbell)
2
30 reps
RPE 7
3
Dead Bug
2
1.5 mins
RPE 6
4
Sit Up
1
30 reps
RPE 7
5
Lying Leg Raise
1
30 reps
RPE 7
6
Hip Bridge March
1
30 reps
RPE 6
7
Dragon Fly
1
30 reps
RPE 7
8
Plank
3
0.5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
20 reps
RPE 6
2
Band Pull Apart
2
10 reps
RPE 7
3
Around The World
2
1 mins
RPE 6
4
Narrow Push Up
1
20 reps
RPE 7
5
Diamond Pushup
1
20 reps
RPE 7
6
Deficit Push Up
1
20 reps
RPE 7
7
Pike Push Up
1
20 reps
RPE 6
8
Ball Squeeze
4
0.5 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
2
1
1 mins
1 mins
RPE 6
RPE 7
2
Scapular Pull-Up
2
1
10 reps
10 reps
RPE 6
RPE 7
3
Pull-Up (Bodyweight)
1
1
10 reps
10 reps
RPE 7
RPE 8
4
Wide Grip Rear Pull-Up
2
10 reps
RPE 8
5
Wide Grip Pull-Up
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
30 reps
RPE 7
2
Split Squat (Dumbbell)
2
30 reps
RPE 7
3
Dead Bug
2
1.5 mins
RPE 6
4
Sit Up
1
30 reps
RPE 7
5
Lying Leg Raise
1
30 reps
RPE 7
6
Hip Bridge March
1
30 reps
RPE 6
7
Dragon Fly
1
30 reps
RPE 7
8
Plank
3
0.5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
20 reps
RPE 6
2
Band Pull Apart
2
10 reps
RPE 7
3
Around The World
2
1 mins
RPE 6
4
Narrow Push Up
1
20 reps
RPE 7
5
Diamond Pushup
1
20 reps
RPE 7
6
Decline Push Up
1
20 reps
RPE 8
7
Pike Push Up
1
20 reps
RPE 6
8
Ball Squeeze
4
0.5 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
2
1
1 mins
1 mins
RPE 6
RPE 7
2
Scapular Pull-Up
2
1
10 reps
10 reps
RPE 6
RPE 7
3
Pull-Up (Bodyweight)
1
1
10 reps
10 reps
RPE 7
RPE 8
4
Wide Grip Rear Pull-Up
2
10 reps
RPE 8
5
Wide Grip Pull-Up
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
30 reps
RPE 7
2
Split Squat (Dumbbell)
2
30 reps
RPE 7
3
Dead Bug
2
1.5 mins
RPE 6
4
Sit Up
1
30 reps
RPE 7
5
Lying Leg Raise
1
30 reps
RPE 7
6
Hip Bridge March
1
30 reps
RPE 6
7
Dragon Fly
1
30 reps
RPE 7
8
Plank
3
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
30 reps
RPE 7
2
Split Squat (Dumbbell)
2
30 reps
RPE 7
3
Dead Bug
2
1.5 mins
RPE 6
4
Sit Up
1
30 reps
RPE 7
5
Lying Leg Raise
1
30 reps
RPE 7
6
Hip Bridge March
1
30 reps
RPE 6
7
Dragon Fly
1
30 reps
RPE 7
8
Plank
3
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
20 reps
RPE 6
2
Band Pull Apart
2
10 reps
RPE 7
3
Around The World
2
1 mins
RPE 6
4
Narrow Push Up
1
20 reps
RPE 7
5
Diamond Pushup
1
20 reps
RPE 7
6
Deficit Push Up
1
20 reps
RPE 7
7
Pike Push Up
1
20 reps
RPE 6
8
Ball Squeeze
4
0.5 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
2
1
1 mins
1 mins
RPE 6
RPE 7
2
Scapular Pull-Up
2
1
10 reps
10 reps
RPE 6
RPE 7
3
Pull-Up (Bodyweight)
1
1
10 reps
10 reps
RPE 7
RPE 8
4
Wide Grip Rear Pull-Up
2
10 reps
RPE 8
5
Wide Grip Pull-Up
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
30 reps
RPE 7
2
Split Squat (Dumbbell)
2
30 reps
RPE 7
3
Dead Bug
2
1.5 mins
RPE 6
4
Sit Up
1
30 reps
RPE 7
5
Lying Leg Raise
1
30 reps
RPE 7
6
Hip Bridge March
1
30 reps
RPE 6
7
Dragon Fly
1
30 reps
RPE 7
8
Plank
3
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
20 reps
RPE 6
2
Band Pull Apart
2
10 reps
RPE 7
3
Around The World
2
1 mins
RPE 6
4
Narrow Push Up
1
20 reps
RPE 7
5
Diamond Pushup
1
20 reps
RPE 7
6
Decline Push Up
1
20 reps
RPE 8
7
Pike Push Up
1
20 reps
RPE 6
8
Ball Squeeze
4
0.5 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
2
1
1 mins
1 mins
RPE 6
RPE 7
2
Scapular Pull-Up
2
1
10 reps
10 reps
RPE 6
RPE 7
3
Pull-Up (Bodyweight)
1
1
10 reps
10 reps
RPE 7
RPE 8
4
Wide Grip Rear Pull-Up
2
10 reps
RPE 8
5
Wide Grip Pull-Up
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
30 reps
RPE 7
2
Split Squat (Dumbbell)
2
30 reps
RPE 7
3
Dead Bug
2
1.5 mins
RPE 6
4
Sit Up
1
30 reps
RPE 7
5
Lying Leg Raise
1
30 reps
RPE 7
6
Hip Bridge March
1
30 reps
RPE 6
7
Dragon Fly
1
30 reps
RPE 7
8
Plank
3
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
20 reps
RPE 6
2
Band Pull Apart
2
10 reps
RPE 7
3
Around The World
2
1 mins
RPE 6
4
Narrow Push Up
1
20 reps
RPE 7
5
Diamond Pushup
1
20 reps
RPE 7
6
Push Up
1
20 reps
RPE 7
7
Pike Push Up
1
20 reps
RPE 6
8
Ball Squeeze
4
0.5 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
2
1
1 mins
1 mins
RPE 6
RPE 7
2
Scapular Pull-Up
2
1
10 reps
10 reps
RPE 6
RPE 7
3
Pull-Up (Bodyweight)
1
1
10 reps
10 reps
RPE 7
RPE 8
4
Wide Grip Rear Pull-Up
2
10 reps
RPE 8
5
Wide Grip Pull-Up
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
2
1
1 mins
1 mins
RPE 6
RPE 7
2
Scapular Pull-Up
2
1
10 reps
10 reps
RPE 6
RPE 7
3
Pull-Up (Bodyweight)
1
1
10 reps
10 reps
RPE 7
RPE 8
4
Wide Grip Rear Pull-Up
2
10 reps
RPE 8
5
Wide Grip Pull-Up
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
30 reps
RPE 7
2
Split Squat (Dumbbell)
2
30 reps
RPE 7
3
Dead Bug
2
1.5 mins
RPE 6
4
Sit Up
1
30 reps
RPE 7
5
Lying Leg Raise
1
30 reps
RPE 7
6
Hip Bridge March
1
30 reps
RPE 6
7
Dragon Fly
1
30 reps
RPE 7
8
Plank
3
0.5 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
20 reps
RPE 6
2
Band Pull Apart
2
10 reps
RPE 7
3
Around The World
2
1 mins
RPE 6
4
Narrow Push Up
1
20 reps
RPE 7
5
Diamond Pushup
1
20 reps
RPE 7
6
Decline Push Up
1
20 reps
RPE 8
7
Pike Push Up
1
20 reps
RPE 6
8
Ball Squeeze
4
0.5 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
2
1
1 mins
1 mins
RPE 6
RPE 7
2
Scapular Pull-Up
2
1
10 reps
10 reps
RPE 6
RPE 7
3
Pull-Up (Bodyweight)
1
1
10 reps
10 reps
RPE 7
RPE 8
4
Wide Grip Rear Pull-Up
2
10 reps
RPE 8
5
Wide Grip Pull-Up
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
30 reps
RPE 7
2
Split Squat (Dumbbell)
2
30 reps
RPE 7
3
Dead Bug
2
1.5 mins
RPE 6
4
Sit Up
1
30 reps
RPE 7
5
Lying Leg Raise
1
30 reps
RPE 7
6
Hip Bridge March
1
30 reps
RPE 6
7
Dragon Fly
1
30 reps
RPE 7
8
Plank
3
0.5 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
20 reps
RPE 6
2
Band Pull Apart
2
10 reps
RPE 7
3
Around The World
2
1 mins
RPE 6
4
Narrow Push Up
1
20 reps
RPE 7
5
Diamond Pushup
1
20 reps
RPE 7
6
Push Up
1
20 reps
RPE 7
7
Pike Push Up
1
20 reps
RPE 6
8
Ball Squeeze
4
0.5 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
2
1
1 mins
1 mins
RPE 6
RPE 7
2
Scapular Pull-Up
2
1
10 reps
10 reps
RPE 6
RPE 7
3
Pull-Up (Bodyweight)
1
1
10 reps
10 reps
RPE 7
RPE 8
4
Wide Grip Rear Pull-Up
2
10 reps
RPE 8
5
Wide Grip Pull-Up
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
30 reps
RPE 7
2
Split Squat (Dumbbell)
2
30 reps
RPE 7
3
Dead Bug
2
1.5 mins
RPE 6
4
Sit Up
1
30 reps
RPE 7
5
Lying Leg Raise
1
30 reps
RPE 7
6
Hip Bridge March
1
30 reps
RPE 6
7
Dragon Fly
1
30 reps
RPE 7
8
Plank
3
0.5 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
20 reps
RPE 6
2
Band Pull Apart
2
10 reps
RPE 7
3
Around The World
2
1 mins
RPE 6
4
Narrow Push Up
1
20 reps
RPE 7
5
Diamond Pushup
1
20 reps
RPE 7
6
Deficit Push Up
1
20 reps
RPE 7
7
Pike Push Up
1
20 reps
RPE 6
8
Ball Squeeze
4
0.5 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
20 reps
RPE 6
2
Band Pull Apart
2
10 reps
RPE 7
3
Around The World
2
1 mins
RPE 6
4
Narrow Push Up
1
20 reps
RPE 7
5
Diamond Pushup
1
20 reps
RPE 7
6
Decline Push Up
1
20 reps
RPE 8
7
Pike Push Up
1
20 reps
RPE 6
8
Ball Squeeze
4
0.5 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
2
1
1 mins
1 mins
RPE 6
RPE 7
2
Scapular Pull-Up
2
1
10 reps
10 reps
RPE 6
RPE 7
3
Pull-Up (Bodyweight)
1
1
10 reps
10 reps
RPE 7
RPE 8
4
Wide Grip Rear Pull-Up
2
10 reps
RPE 8
5
Wide Grip Pull-Up
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
30 reps
RPE 7
2
Split Squat (Dumbbell)
2
30 reps
RPE 7
3
Dead Bug
2
1.5 mins
RPE 6
4
Sit Up
1
30 reps
RPE 7
5
Lying Leg Raise
1
30 reps
RPE 7
6
Hip Bridge March
1
30 reps
RPE 6
7
Dragon Fly
1
30 reps
RPE 7
8
Plank
3
0.5 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
20 reps
RPE 6
2
Band Pull Apart
2
10 reps
RPE 7
3
Around The World
2
1 mins
RPE 6
4
Narrow Push Up
1
20 reps
RPE 7
5
Diamond Pushup
1
20 reps
RPE 7
6
Push Up
1
20 reps
RPE 7
7
Pike Push Up
1
20 reps
RPE 6
8
Ball Squeeze
4
0.5 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
2
1
1 mins
1 mins
RPE 6
RPE 7
2
Scapular Pull-Up
2
1
10 reps
10 reps
RPE 6
RPE 7
3
Pull-Up (Bodyweight)
1
1
10 reps
10 reps
RPE 7
RPE 8
4
Wide Grip Rear Pull-Up
2
10 reps
RPE 8
5
Wide Grip Pull-Up
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
30 reps
RPE 7
2
Split Squat (Dumbbell)
2
30 reps
RPE 7
3
Dead Bug
2
1.5 mins
RPE 6
4
Sit Up
1
30 reps
RPE 7
5
Lying Leg Raise
1
30 reps
RPE 7
6
Hip Bridge March
1
30 reps
RPE 6
7
Dragon Fly
1
30 reps
RPE 7
8
Plank
3
0.5 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
20 reps
RPE 6
2
Band Pull Apart
2
10 reps
RPE 7
3
Around The World
2
1 mins
RPE 6
4
Narrow Push Up
1
20 reps
RPE 7
5
Diamond Pushup
1
20 reps
RPE 7
6
Deficit Push Up
1
20 reps
RPE 7
7
Pike Push Up
1
20 reps
RPE 6
8
Ball Squeeze
4
0.5 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
2
1
1 mins
1 mins
RPE 6
RPE 7
2
Scapular Pull-Up
2
1
10 reps
10 reps
RPE 6
RPE 7
3
Pull-Up (Bodyweight)
1
1
10 reps
10 reps
RPE 7
RPE 8
4
Wide Grip Rear Pull-Up
2
10 reps
RPE 8
5
Wide Grip Pull-Up
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
30 reps
RPE 7
2
Split Squat (Dumbbell)
2
30 reps
RPE 7
3
Dead Bug
2
1.5 mins
RPE 6
4
Sit Up
1
30 reps
RPE 7
5
Lying Leg Raise
1
30 reps
RPE 7
6
Hip Bridge March
1
30 reps
RPE 6
7
Dragon Fly
1
30 reps
RPE 7
8
Plank
3
0.5 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
30 reps
RPE 7
2
Split Squat (Dumbbell)
2
30 reps
RPE 7
3
Dead Bug
2
1.5 mins
RPE 6
4
Sit Up
1
30 reps
RPE 7
5
Lying Leg Raise
1
30 reps
RPE 7
6
Hip Bridge March
1
30 reps
RPE 6
7
Dragon Fly
1
30 reps
RPE 7
8
Plank
3
0.5 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
20 reps
RPE 6
2
Band Pull Apart
2
10 reps
RPE 7
3
Around The World
2
1 mins
RPE 6
4
Narrow Push Up
1
20 reps
RPE 7
5
Diamond Pushup
1
20 reps
RPE 7
6
Push Up
1
20 reps
RPE 7
7
Pike Push Up
1
20 reps
RPE 6
8
Ball Squeeze
4
0.5 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
2
1
1 mins
1 mins
RPE 6
RPE 7
2
Scapular Pull-Up
2
1
10 reps
10 reps
RPE 6
RPE 7
3
Pull-Up (Bodyweight)
1
1
10 reps
10 reps
RPE 7
RPE 8
4
Wide Grip Rear Pull-Up
2
10 reps
RPE 8
5
Wide Grip Pull-Up
2
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
30 reps
RPE 7
2
Split Squat (Dumbbell)
2
30 reps
RPE 7
3
Dead Bug
2
1.5 mins
RPE 6
4
Sit Up
1
30 reps
RPE 7
5
Lying Leg Raise
1
30 reps
RPE 7
6
Hip Bridge March
1
30 reps
RPE 6
7
Dragon Fly
1
30 reps
RPE 7
8
Plank
3
0.5 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
20 reps
RPE 6
2
Band Pull Apart
2
10 reps
RPE 7
3
Around The World
2
1 mins
RPE 6
4
Narrow Push Up
1
20 reps
RPE 7
5
Diamond Pushup
1
20 reps
RPE 7
6
Deficit Push Up
1
20 reps
RPE 7
7
Pike Push Up
1
20 reps
RPE 6
8
Ball Squeeze
4
0.5 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
2
1
1 mins
1 mins
RPE 6
RPE 7
2
Scapular Pull-Up
2
1
10 reps
10 reps
RPE 6
RPE 7
3
Pull-Up (Bodyweight)
1
1
10 reps
10 reps
RPE 7
RPE 8
4
Wide Grip Rear Pull-Up
2
10 reps
RPE 8
5
Wide Grip Pull-Up
2
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
30 reps
RPE 7
2
Split Squat (Dumbbell)
2
30 reps
RPE 7
3
Dead Bug
2
1.5 mins
RPE 6
4
Sit Up
1
30 reps
RPE 7
5
Lying Leg Raise
1
30 reps
RPE 7
6
Hip Bridge March
1
30 reps
RPE 6
7
Dragon Fly
1
30 reps
RPE 7
8
Plank
3
0.5 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
20 reps
RPE 6
2
Band Pull Apart
2
10 reps
RPE 7
3
Around The World
2
1 mins
RPE 6
4
Narrow Push Up
1
20 reps
RPE 7
5
Diamond Pushup
1
20 reps
RPE 7
6
Decline Push Up
1
20 reps
RPE 8
7
Pike Push Up
1
20 reps
RPE 6
8
Ball Squeeze
4
0.5 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
2
1
1 mins
1 mins
RPE 6
RPE 7
2
Scapular Pull-Up
2
1
10 reps
10 reps
RPE 6
RPE 7
3
Pull-Up (Bodyweight)
1
1
10 reps
10 reps
RPE 7
RPE 8
4
Wide Grip Rear Pull-Up
2
10 reps
RPE 8
5
Wide Grip Pull-Up
2
10 reps
RPE 8
Week 1
1 / 9 Weeks
Day 1
1
Lateral Raise (Dumbbell)
3 Sets
20 Reps
@6
2
Band Pull Apart
2 Sets
10 Reps
@7
3
Around The World
2 Sets
1 mins
@6
4
Narrow Push Up
1 Set
20 Reps
@7
5
Diamond Pushup
1 Set
20 Reps
@7
6
Push Up
1 Set
20 Reps
@7
7
Pike Push Up
1 Set
20 Reps
@6
8
Ball Squeeze
4 Sets
0.5 mins
@6
Day 2
1
Squat (Bodyweight)
2 Sets
30 Reps
@7
2
Split Squat (Dumbbell)
2 Sets
30 Reps
@7
3
Dead Bug
2 Sets
1.5 mins
@6
4
Sit Up
1 Set
30 Reps
@7
5
Lying Leg Raise
1 Set
30 Reps
@7
6
Hip Bridge March
1 Set
30 Reps
@6
7
Dragon Fly
1 Set
30 Reps
@7
8
Plank
3 Sets
0.5 mins
@8
Day 3
1
Stretching
2 Sets
1 Set
1 mins
1 mins
@6
@7
2
Scapular Pull-Up
2 Sets
1 Set
10 Reps
10 Reps
@6
@7
3
Pull-Up (Bodyweight)
1 Set
1 Set
10 Reps
10 Reps
@7
@8
4
Wide Grip Rear Pull-Up
2 Sets
10 Reps
@8
5
Wide Grip Pull-Up
2 Sets
10 Reps
@8
Day 4
1
Lateral Raise (Dumbbell)
3 Sets
20 Reps
@6
2
Band Pull Apart
2 Sets
10 Reps
@7
3
Around The World
2 Sets
1 mins
@6
4
Narrow Push Up
1 Set
20 Reps
@7
5
Diamond Pushup
1 Set
20 Reps
@7
6
Decline Push Up
1 Set
20 Reps
@8
7
Pike Push Up
1 Set
20 Reps
@6
8
Ball Squeeze
4 Sets
0.5 mins
@6
Day 5
1
Squat (Bodyweight)
2 Sets
30 Reps
@7
2
Split Squat (Dumbbell)
2 Sets
30 Reps
@7
3
Dead Bug
2 Sets
1.5 mins
@6
4
Sit Up
1 Set
30 Reps
@7
5
Lying Leg Raise
1 Set
30 Reps
@7
6
Hip Bridge March
1 Set
30 Reps
@6
7
Dragon Fly
1 Set
30 Reps
@7
8
Plank
3 Sets
0.5 mins
@8