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Overcoming Gravity

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Written by Steven Low
Published on Feb 23, 2025
210 athletes joined

The Bible of bodyweight fitness and calisthenics training

4.10
(7 ratings)

PROGRAM DESCRIPTION

WHO IS THIS PROGRAM FOR?

Overcoming Gravity is a comprehensive program for beginners who want to become advanced at bodyweight fitness, and offers people with more experience a clear path to progress in gymnastics exercises and holds. The app provides 5 program templates with different goal-specific structures.

For users who own the Overcoming Gravity book, the app provides a smooth interface for designing and tracking routines, so you have more time to focus on your workouts. While not required, it is strongly recommended that you read and reference the book for full context and details.

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PROGRAM OVERVIEW

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    10 weeks
  • Days Per Week
    3 days
  • Time Per Workout
    45 minutes

VARIATION

Variation 1
Variation 2
Variation 3
Variation 4
Variation 5
Full Body
  • Program Length
    10 weeks
  • Days Per Week
    3 days
  • Recommended Days
    Mon, Wed, Fri
  • Variation Description
    • Generally best for beginners and intermediates for strength and hypertrophy
    • Tends to be best for overall strength in the long run
    • Distributed rest days best for recovery and leaves weekends free for other activities
    • Recommended workout days: Monday, Wednesday, Friday
    • Repeat program indefinitely
Muscle Engagement
Front
Back
MuscleSet
Other
92.6%
Biceps
6.2%
Forearms
1.2%
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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
Burpees
1
10-20 reps
-
2
Crawling
1
60 secs
-
3
Wrist Prep
1
1 reps
-
4
Band Shoulder
1
1 reps
-
5
Bodyweight Squat
1
10-20 reps
-
6
Support Hold
1
60 secs
-
7
Skin The Cat
1
5 reps
-
8
Plank
1
30-60 secs
-
9
Both Side Planks
1
30-60 secs
-
10
Reverse Planks
1
30-60 secs
-
11
Hollow Hold
1
30-60 secs
-
12
Arch Hold
1
30-60 secs
-
13
Wall Handstand – Level 3
1
5-10 mins
-
14
Jumping Pull-ups – Level 1
3
3-15 reps
-
15
Parallel Bar Jumping Dips – Level 1
3
3-15 reps
-
16
Ring Row Eccentrics – Level 1
3
3-15 reps
-
17
Standard Pushups – Level 1
3
3-15 reps
-
18
Parallel Squat – Level 1
3
3-15 reps
-
19
Lunges – Level 1
3
3-15 reps
-
20
Tuck L-Sit – Level 1
1
60 secs
-
21
Full Tuck Reverse Hyperextension – Level 2
3
3-10 reps
-
22
Rice Bucket
3
1 mins
-
23
Bicep Curl
3
20-30 reps
-
24
Pancake, Pike And Splits
3
30 secs
-
25
German Hangs – Level 1
3
30 secs
-
26
Back Bridges – Level 1
3
30 secs
-
27
Deep Breathing
1
1 mins
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Burpees
1
10-20 reps
-
2
Crawling
1
60 secs
-
3
Wrist Prep
1
1 reps
-
4
Band Shoulder
1
1 reps
-
5
Bodyweight Squat
1
10-20 reps
-
6
Support Hold
1
60 secs
-
7
Skin The Cat
1
5 reps
-
8
Plank
1
30-60 secs
-
9
Both Side Planks
1
30-60 secs
-
10
Reverse Planks
1
30-60 secs
-
11
Hollow Hold
1
30-60 secs
-
12
Arch Hold
1
30-60 secs
-
13
Wall Handstand – Level 3
1
5-10 mins
-
14
Jumping Pull-ups – Level 1
3
3-15 reps
-
15
Parallel Bar Jumping Dips – Level 1
3
3-15 reps
-
16
Ring Row Eccentrics – Level 1
3
3-15 reps
-
17
Standard Pushups – Level 1
3
3-15 reps
-
18
Parallel Squat – Level 1
3
3-15 reps
-
19
Lunges – Level 1
3
3-15 reps
-
20
Tuck L-Sit – Level 1
1
60 secs
-
21
Full Tuck Reverse Hyperextension – Level 2
3
3-10 reps
-
22
Rice Bucket
3
1 mins
-
23
Bicep Curl
3
20-30 reps
-
24
Pancake, Pike And Splits
3
30 secs
-
25
German Hangs – Level 1
3
30 secs
-
26
Back Bridges – Level 1
3
30 secs
-
27
Deep Breathing
1
1 mins
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Burpees
1
10-20 reps
-
2
Crawling
1
60 secs
-
3
Wrist Prep
1
1 reps
-
4
Band Shoulder
1
1 reps
-
5
Bodyweight Squat
1
10-20 reps
-
6
Support Hold
1
60 secs
-
7
Skin The Cat
1
5 reps
-
8
Plank
1
30-60 secs
-
9
Both Side Planks
1
30-60 secs
-
10
Reverse Planks
1
30-60 secs
-
11
Hollow Hold
1
30-60 secs
-
12
Arch Hold
1
30-60 secs
-
13
Wall Handstand – Level 3
1
5-10 mins
-
14
Jumping Pull-ups – Level 1
3
3-15 reps
-
15
Parallel Bar Jumping Dips – Level 1
3
3-15 reps
-
16
Ring Row Eccentrics – Level 1
3
3-15 reps
-
17
Standard Pushups – Level 1
3
3-15 reps
-
18
Parallel Squat – Level 1
3
3-15 reps
-
19
Lunges – Level 1
3
3-15 reps
-
20
Tuck L-Sit – Level 1
1
60 secs
-
21
Full Tuck Reverse Hyperextension – Level 2
3
3-10 reps
-
22
Rice Bucket
3
1 mins
-
23
Bicep Curl
3
20-30 reps
-
24
Pancake, Pike And Splits
3
30 secs
-
25
German Hangs – Level 1
3
30 secs
-
26
Back Bridges – Level 1
3
30 secs
-
27
Deep Breathing
1
1 mins
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Burpees
1
10-20 reps
-
2
Crawling
1
60 secs
-
3
Wrist Prep
1
1 reps
-
4
Band Shoulder
1
1 reps
-
5
Bodyweight Squat
1
10-20 reps
-
6
Support Hold
1
60 secs
-
7
Skin The Cat
1
5 reps
-
8
Plank
1
30-60 secs
-
9
Both Side Planks
1
30-60 secs
-
10
Reverse Planks
1
30-60 secs
-
11
Hollow Hold
1
30-60 secs
-
12
Arch Hold
1
30-60 secs
-
13
Wall Handstand – Level 3
1
5-10 mins
-
14
Jumping Pull-ups – Level 1
3
3-15 reps
-
15
Parallel Bar Jumping Dips – Level 1
3
3-15 reps
-
16
Ring Row Eccentrics – Level 1
3
3-15 reps
-
17
Standard Pushups – Level 1
3
3-15 reps
-
18
Parallel Squat – Level 1
3
3-15 reps
-
19
Lunges – Level 1
3
3-15 reps
-
20
Tuck L-Sit – Level 1
1
60 secs
-
21
Full Tuck Reverse Hyperextension – Level 2
3
3-10 reps
-
22
Rice Bucket
3
1 mins
-
23
Bicep Curl
3
20-30 reps
-
24
Pancake, Pike And Splits
3
30 secs
-
25
German Hangs – Level 1
3
30 secs
-
26
Back Bridges – Level 1
3
30 secs
-
27
Deep Breathing
1
1 mins
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Burpees
1
10-20 reps
-
2
Crawling
1
60 secs
-
3
Wrist Prep
1
1 reps
-
4
Band Shoulder
1
1 reps
-
5
Bodyweight Squat
1
10-20 reps
-
6
Support Hold
1
60 secs
-
7
Skin The Cat
1
5 reps
-
8
Plank
1
30-60 secs
-
9
Both Side Planks
1
30-60 secs
-
10
Reverse Planks
1
30-60 secs
-
11
Hollow Hold
1
30-60 secs
-
12
Arch Hold
1
30-60 secs
-
13
Wall Handstand – Level 3
1
5-10 mins
-
14
Jumping Pull-ups – Level 1
3
3-15 reps
-
15
Parallel Bar Jumping Dips – Level 1
3
3-15 reps
-
16
Ring Row Eccentrics – Level 1
3
3-15 reps
-
17
Standard Pushups – Level 1
3
3-15 reps
-
18
Parallel Squat – Level 1
3
3-15 reps
-
19
Lunges – Level 1
3
3-15 reps
-
20
Tuck L-Sit – Level 1
1
60 secs
-
21
Full Tuck Reverse Hyperextension – Level 2
3
3-10 reps
-
22
Rice Bucket
3
1 mins
-
23
Bicep Curl
3
20-30 reps
-
24
Pancake, Pike And Splits
3
30 secs
-
25
German Hangs – Level 1
3
30 secs
-
26
Back Bridges – Level 1
3
30 secs
-
27
Deep Breathing
1
1 mins
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Burpees
1
10-20 reps
-
2
Crawling
1
60 secs
-
3
Wrist Prep
1
1 reps
-
4
Band Shoulder
1
1 reps
-
5
Bodyweight Squat
1
10-20 reps
-
6
Support Hold
1
60 secs
-
7
Skin The Cat
1
5 reps
-
8
Plank
1
30-60 secs
-
9
Both Side Planks
1
30-60 secs
-
10
Reverse Planks
1
30-60 secs
-
11
Hollow Hold
1
30-60 secs
-
12
Arch Hold
1
30-60 secs
-
13
Wall Handstand – Level 3
1
5-10 mins
-
14
Jumping Pull-ups – Level 1
3
3-15 reps
-
15
Parallel Bar Jumping Dips – Level 1
3
3-15 reps
-
16
Ring Row Eccentrics – Level 1
3
3-15 reps
-
17
Standard Pushups – Level 1
3
3-15 reps
-
18
Parallel Squat – Level 1
3
3-15 reps
-
19
Lunges – Level 1
3
3-15 reps
-
20
Tuck L-Sit – Level 1
1
60 secs
-
21
Full Tuck Reverse Hyperextension – Level 2
3
3-10 reps
-
22
Rice Bucket
3
1 mins
-
23
Bicep Curl
3
20-30 reps
-
24
Pancake, Pike And Splits
3
30 secs
-
25
German Hangs – Level 1
3
30 secs
-
26
Back Bridges – Level 1
3
30 secs
-
27
Deep Breathing
1
1 mins
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Burpees
1
10-20 reps
-
2
Crawling
1
60 secs
-
3
Wrist Prep
1
1 reps
-
4
Band Shoulder
1
1 reps
-
5
Bodyweight Squat
1
10-20 reps
-
6
Support Hold
1
60 secs
-
7
Skin The Cat
1
5 reps
-
8
Plank
1
30-60 secs
-
9
Both Side Planks
1
30-60 secs
-
10
Reverse Planks
1
30-60 secs
-
11
Hollow Hold
1
30-60 secs
-
12
Arch Hold
1
30-60 secs
-
13
Wall Handstand – Level 3
1
5-10 mins
-
14
Jumping Pull-ups – Level 1
3
3-15 reps
-
15
Parallel Bar Jumping Dips – Level 1
3
3-15 reps
-
16
Ring Row Eccentrics – Level 1
3
3-15 reps
-
17
Standard Pushups – Level 1
3
3-15 reps
-
18
Parallel Squat – Level 1
3
3-15 reps
-
19
Lunges – Level 1
3
3-15 reps
-
20
Tuck L-Sit – Level 1
1
60 secs
-
21
Full Tuck Reverse Hyperextension – Level 2
3
3-10 reps
-
22
Rice Bucket
3
1 mins
-
23
Bicep Curl
3
20-30 reps
-
24
Pancake, Pike And Splits
3
30 secs
-
25
German Hangs – Level 1
3
30 secs
-
26
Back Bridges – Level 1
3
30 secs
-
27
Deep Breathing
1
1 mins
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Burpees
1
10-20 reps
-
2
Crawling
1
60 secs
-
3
Wrist Prep
1
1 reps
-
4
Band Shoulder
1
1 reps
-
5
Bodyweight Squat
1
10-20 reps
-
6
Support Hold
1
60 secs
-
7
Skin The Cat
1
5 reps
-
8
Plank
1
30-60 secs
-
9
Both Side Planks
1
30-60 secs
-
10
Reverse Planks
1
30-60 secs
-
11
Hollow Hold
1
30-60 secs
-
12
Arch Hold
1
30-60 secs
-
13
Wall Handstand – Level 3
1
5-10 mins
-
14
Jumping Pull-ups – Level 1
3
3-15 reps
-
15
Parallel Bar Jumping Dips – Level 1
3
3-15 reps
-
16
Ring Row Eccentrics – Level 1
3
3-15 reps
-
17
Standard Pushups – Level 1
3
3-15 reps
-
18
Parallel Squat – Level 1
3
3-15 reps
-
19
Lunges – Level 1
3
3-15 reps
-
20
Tuck L-Sit – Level 1
1
60 secs
-
21
Full Tuck Reverse Hyperextension – Level 2
3
3-10 reps
-
22
Rice Bucket
3
1 mins
-
23
Bicep Curl
3
20-30 reps
-
24
Pancake, Pike And Splits
3
30 secs
-
25
German Hangs – Level 1
3
30 secs
-
26
Back Bridges – Level 1
3
30 secs
-
27
Deep Breathing
1
1 mins
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Burpees
1
10-20 reps
-
2
Crawling
1
60 secs
-
3
Wrist Prep
1
1 reps
-
4
Band Shoulder
1
1 reps
-
5
Bodyweight Squat
1
10-20 reps
-
6
Support Hold
1
60 secs
-
7
Skin The Cat
1
5 reps
-
8
Plank
1
30-60 secs
-
9
Both Side Planks
1
30-60 secs
-
10
Reverse Planks
1
30-60 secs
-
11
Hollow Hold
1
30-60 secs
-
12
Arch Hold
1
30-60 secs
-
13
Wall Handstand – Level 3
1
5-10 mins
-
14
Jumping Pull-ups – Level 1
3
3-15 reps
-
15
Parallel Bar Jumping Dips – Level 1
3
3-15 reps
-
16
Ring Row Eccentrics – Level 1
3
3-15 reps
-
17
Standard Pushups – Level 1
3
3-15 reps
-
18
Parallel Squat – Level 1
3
3-15 reps
-
19
Lunges – Level 1
3
3-15 reps
-
20
Tuck L-Sit – Level 1
1
60 secs
-
21
Full Tuck Reverse Hyperextension – Level 2
3
3-10 reps
-
22
Rice Bucket
3
1 mins
-
23
Bicep Curl
3
20-30 reps
-
24
Pancake, Pike And Splits
3
30 secs
-
25
German Hangs – Level 1
3
30 secs
-
26
Back Bridges – Level 1
3
30 secs
-
27
Deep Breathing
1
1 mins
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Burpees
1
10-20 reps
-
2
Crawling
1
60 secs
-
3
Wrist Prep
1
1 reps
-
4
Band Shoulder
1
1 reps
-
5
Bodyweight Squat
1
10-20 reps
-
6
Support Hold
1
60 secs
-
7
Skin The Cat
1
5 reps
-
8
Plank
1
30-60 secs
-
9
Both Side Planks
1
30-60 secs
-
10
Reverse Planks
1
30-60 secs
-
11
Hollow Hold
1
30-60 secs
-
12
Arch Hold
1
30-60 secs
-
13
Wall Handstand – Level 3
1
5-10 mins
-
14
Jumping Pull-ups – Level 1
3
3-15 reps
-
15
Parallel Bar Jumping Dips – Level 1
3
3-15 reps
-
16
Ring Row Eccentrics – Level 1
3
3-15 reps
-
17
Standard Pushups – Level 1
3
3-15 reps
-
18
Parallel Squat – Level 1
3
3-15 reps
-
19
Lunges – Level 1
3
3-15 reps
-
20
Tuck L-Sit – Level 1
1
60 secs
-
21
Full Tuck Reverse Hyperextension – Level 2
3
3-10 reps
-
22
Rice Bucket
3
1 mins
-
23
Bicep Curl
3
20-30 reps
-
24
Pancake, Pike And Splits
3
30 secs
-
25
German Hangs – Level 1
3
30 secs
-
26
Back Bridges – Level 1
3
30 secs
-
27
Deep Breathing
1
1 mins
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Burpees
1
10-20 reps
-
2
Crawling
1
60 secs
-
3
Wrist Prep
1
1 reps
-
4
Band Shoulder
1
1 reps
-
5
Bodyweight Squat
1
10-20 reps
-
6
Support Hold
1
60 secs
-
7
Skin The Cat
1
5 reps
-
8
Plank
1
30-60 secs
-
9
Both Side Planks
1
30-60 secs
-
10
Reverse Planks
1
30-60 secs
-
11
Hollow Hold
1
30-60 secs
-
12
Arch Hold
1
30-60 secs
-
13
Wall Handstand – Level 3
1
5-10 mins
-
14
Jumping Pull-ups – Level 1
3
3-15 reps
-
15
Parallel Bar Jumping Dips – Level 1
3
3-15 reps
-
16
Ring Row Eccentrics – Level 1
3
3-15 reps
-
17
Standard Pushups – Level 1
3
3-15 reps
-
18
Parallel Squat – Level 1
3
3-15 reps
-
19
Lunges – Level 1
3
3-15 reps
-
20
Tuck L-Sit – Level 1
1
60 secs
-
21
Full Tuck Reverse Hyperextension – Level 2
3
3-10 reps
-
22
Rice Bucket
3
1 mins
-
23
Bicep Curl
3
20-30 reps
-
24
Pancake, Pike And Splits
3
30 secs
-
25
German Hangs – Level 1
3
30 secs
-
26
Back Bridges – Level 1
3
30 secs
-
27
Deep Breathing
1
1 mins
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Burpees
1
10-20 reps
-
2
Crawling
1
60 secs
-
3
Wrist Prep
1
1 reps
-
4
Band Shoulder
1
1 reps
-
5
Bodyweight Squat
1
10-20 reps
-
6
Support Hold
1
60 secs
-
7
Skin The Cat
1
5 reps
-
8
Plank
1
30-60 secs
-
9
Both Side Planks
1
30-60 secs
-
10
Reverse Planks
1
30-60 secs
-
11
Hollow Hold
1
30-60 secs
-
12
Arch Hold
1
30-60 secs
-
13
Wall Handstand – Level 3
1
5-10 mins
-
14
Jumping Pull-ups – Level 1
3
3-15 reps
-
15
Parallel Bar Jumping Dips – Level 1
3
3-15 reps
-
16
Ring Row Eccentrics – Level 1
3
3-15 reps
-
17
Standard Pushups – Level 1
3
3-15 reps
-
18
Parallel Squat – Level 1
3
3-15 reps
-
19
Lunges – Level 1
3
3-15 reps
-
20
Tuck L-Sit – Level 1
1
60 secs
-
21
Full Tuck Reverse Hyperextension – Level 2
3
3-10 reps
-
22
Rice Bucket
3
1 mins
-
23
Bicep Curl
3
20-30 reps
-
24
Pancake, Pike And Splits
3
30 secs
-
25
German Hangs – Level 1
3
30 secs
-
26
Back Bridges – Level 1
3
30 secs
-
27
Deep Breathing
1
1 mins
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Burpees
1
10-20 reps
-
2
Crawling
1
60 secs
-
3
Wrist Prep
1
1 reps
-
4
Band Shoulder
1
1 reps
-
5
Bodyweight Squat
1
10-20 reps
-
6
Support Hold
1
60 secs
-
7
Skin The Cat
1
5 reps
-
8
Plank
1
30-60 secs
-
9
Both Side Planks
1
30-60 secs
-
10
Reverse Planks
1
30-60 secs
-
11
Hollow Hold
1
30-60 secs
-
12
Arch Hold
1
30-60 secs
-
13
Wall Handstand – Level 3
1
5-10 mins
-
14
Jumping Pull-ups – Level 1
3
3-15 reps
-
15
Parallel Bar Jumping Dips – Level 1
3
3-15 reps
-
16
Ring Row Eccentrics – Level 1
3
3-15 reps
-
17
Standard Pushups – Level 1
3
3-15 reps
-
18
Parallel Squat – Level 1
3
3-15 reps
-
19
Lunges – Level 1
3
3-15 reps
-
20
Tuck L-Sit – Level 1
1
60 secs
-
21
Full Tuck Reverse Hyperextension – Level 2
3
3-10 reps
-
22
Rice Bucket
3
1 mins
-
23
Bicep Curl
3
20-30 reps
-
24
Pancake, Pike And Splits
3
30 secs
-
25
German Hangs – Level 1
3
30 secs
-
26
Back Bridges – Level 1
3
30 secs
-
27
Deep Breathing
1
1 mins
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Burpees
1
10-20 reps
-
2
Crawling
1
60 secs
-
3
Wrist Prep
1
1 reps
-
4
Band Shoulder
1
1 reps
-
5
Bodyweight Squat
1
10-20 reps
-
6
Support Hold
1
60 secs
-
7
Skin The Cat
1
5 reps
-
8
Plank
1
30-60 secs
-
9
Both Side Planks
1
30-60 secs
-
10
Reverse Planks
1
30-60 secs
-
11
Hollow Hold
1
30-60 secs
-
12
Arch Hold
1
30-60 secs
-
13
Wall Handstand – Level 3
1
5-10 mins
-
14
Jumping Pull-ups – Level 1
3
3-15 reps
-
15
Parallel Bar Jumping Dips – Level 1
3
3-15 reps
-
16
Ring Row Eccentrics – Level 1
3
3-15 reps
-
17
Standard Pushups – Level 1
3
3-15 reps
-
18
Parallel Squat – Level 1
3
3-15 reps
-
19
Lunges – Level 1
3
3-15 reps
-
20
Tuck L-Sit – Level 1
1
60 secs
-
21
Full Tuck Reverse Hyperextension – Level 2
3
3-10 reps
-
22
Rice Bucket
3
1 mins
-
23
Bicep Curl
3
20-30 reps
-
24
Pancake, Pike And Splits
3
30 secs
-
25
German Hangs – Level 1
3
30 secs
-
26
Back Bridges – Level 1
3
30 secs
-
27
Deep Breathing
1
1 mins
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Burpees
1
10-20 reps
-
2
Crawling
1
60 secs
-
3
Wrist Prep
1
1 reps
-
4
Band Shoulder
1
1 reps
-
5
Bodyweight Squat
1
10-20 reps
-
6
Support Hold
1
60 secs
-
7
Skin The Cat
1
5 reps
-
8
Plank
1
30-60 secs
-
9
Both Side Planks
1
30-60 secs
-
10
Reverse Planks
1
30-60 secs
-
11
Hollow Hold
1
30-60 secs
-
12
Arch Hold
1
30-60 secs
-
13
Wall Handstand – Level 3
1
5-10 mins
-
14
Jumping Pull-ups – Level 1
3
3-15 reps
-
15
Parallel Bar Jumping Dips – Level 1
3
3-15 reps
-
16
Ring Row Eccentrics – Level 1
3
3-15 reps
-
17
Standard Pushups – Level 1
3
3-15 reps
-
18
Parallel Squat – Level 1
3
3-15 reps
-
19
Lunges – Level 1
3
3-15 reps
-
20
Tuck L-Sit – Level 1
1
60 secs
-
21
Full Tuck Reverse Hyperextension – Level 2
3
3-10 reps
-
22
Rice Bucket
3
1 mins
-
23
Bicep Curl
3
20-30 reps
-
24
Pancake, Pike And Splits
3
30 secs
-
25
German Hangs – Level 1
3
30 secs
-
26
Back Bridges – Level 1
3
30 secs
-
27
Deep Breathing
1
1 mins
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Burpees
1
10-20 reps
-
2
Crawling
1
60 secs
-
3
Wrist Prep
1
1 reps
-
4
Band Shoulder
1
1 reps
-
5
Bodyweight Squat
1
10-20 reps
-
6
Support Hold
1
60 secs
-
7
Skin The Cat
1
5 reps
-
8
Plank
1
30-60 secs
-
9
Both Side Planks
1
30-60 secs
-
10
Reverse Planks
1
30-60 secs
-
11
Hollow Hold
1
30-60 secs
-
12
Arch Hold
1
30-60 secs
-
13
Wall Handstand – Level 3
1
5-10 mins
-
14
Jumping Pull-ups – Level 1
3
3-15 reps
-
15
Parallel Bar Jumping Dips – Level 1
3
3-15 reps
-
16
Ring Row Eccentrics – Level 1
3
3-15 reps
-
17
Standard Pushups – Level 1
3
3-15 reps
-
18
Parallel Squat – Level 1
3
3-15 reps
-
19
Lunges – Level 1
3
3-15 reps
-
20
Tuck L-Sit – Level 1
1
60 secs
-
21
Full Tuck Reverse Hyperextension – Level 2
3
3-10 reps
-
22
Rice Bucket
3
1 mins
-
23
Bicep Curl
3
20-30 reps
-
24
Pancake, Pike And Splits
3
30 secs
-
25
German Hangs – Level 1
3
30 secs
-
26
Back Bridges – Level 1
3
30 secs
-
27
Deep Breathing
1
1 mins
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Burpees
1
10-20 reps
-
2
Crawling
1
60 secs
-
3
Wrist Prep
1
1 reps
-
4
Band Shoulder
1
1 reps
-
5
Bodyweight Squat
1
10-20 reps
-
6
Support Hold
1
60 secs
-
7
Skin The Cat
1
5 reps
-
8
Plank
1
30-60 secs
-
9
Both Side Planks
1
30-60 secs
-
10
Reverse Planks
1
30-60 secs
-
11
Hollow Hold
1
30-60 secs
-
12
Arch Hold
1
30-60 secs
-
13
Wall Handstand – Level 3
1
5-10 mins
-
14
Jumping Pull-ups – Level 1
3
3-15 reps
-
15
Parallel Bar Jumping Dips – Level 1
3
3-15 reps
-
16
Ring Row Eccentrics – Level 1
3
3-15 reps
-
17
Standard Pushups – Level 1
3
3-15 reps
-
18
Parallel Squat – Level 1
3
3-15 reps
-
19
Lunges – Level 1
3
3-15 reps
-
20
Tuck L-Sit – Level 1
1
60 secs
-
21
Full Tuck Reverse Hyperextension – Level 2
3
3-10 reps
-
22
Rice Bucket
3
1 mins
-
23
Bicep Curl
3
20-30 reps
-
24
Pancake, Pike And Splits
3
30 secs
-
25
German Hangs – Level 1
3
30 secs
-
26
Back Bridges – Level 1
3
30 secs
-
27
Deep Breathing
1
1 mins
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Burpees
1
10-20 reps
-
2
Crawling
1
60 secs
-
3
Wrist Prep
1
1 reps
-
4
Band Shoulder
1
1 reps
-
5
Bodyweight Squat
1
10-20 reps
-
6
Support Hold
1
60 secs
-
7
Skin The Cat
1
5 reps
-
8
Plank
1
30-60 secs
-
9
Both Side Planks
1
30-60 secs
-
10
Reverse Planks
1
30-60 secs
-
11
Hollow Hold
1
30-60 secs
-
12
Arch Hold
1
30-60 secs
-
13
Wall Handstand – Level 3
1
5-10 mins
-
14
Jumping Pull-ups – Level 1
3
3-15 reps
-
15
Parallel Bar Jumping Dips – Level 1
3
3-15 reps
-
16
Ring Row Eccentrics – Level 1
3
3-15 reps
-
17
Standard Pushups – Level 1
3
3-15 reps
-
18
Parallel Squat – Level 1
3
3-15 reps
-
19
Lunges – Level 1
3
3-15 reps
-
20
Tuck L-Sit – Level 1
1
60 secs
-
21
Full Tuck Reverse Hyperextension – Level 2
3
3-10 reps
-
22
Rice Bucket
3
1 mins
-
23
Bicep Curl
3
20-30 reps
-
24
Pancake, Pike And Splits
3
30 secs
-
25
German Hangs – Level 1
3
30 secs
-
26
Back Bridges – Level 1
3
30 secs
-
27
Deep Breathing
1
1 mins
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Burpees
1
10-20 reps
-
2
Crawling
1
60 secs
-
3
Wrist Prep
1
1 reps
-
4
Band Shoulder
1
1 reps
-
5
Bodyweight Squat
1
10-20 reps
-
6
Support Hold
1
60 secs
-
7
Skin The Cat
1
5 reps
-
8
Plank
1
30-60 secs
-
9
Both Side Planks
1
30-60 secs
-
10
Reverse Planks
1
30-60 secs
-
11
Hollow Hold
1
30-60 secs
-
12
Arch Hold
1
30-60 secs
-
13
Wall Handstand – Level 3
1
5-10 mins
-
14
Jumping Pull-ups – Level 1
3
3-15 reps
-
15
Parallel Bar Jumping Dips – Level 1
3
3-15 reps
-
16
Ring Row Eccentrics – Level 1
3
3-15 reps
-
17
Standard Pushups – Level 1
3
3-15 reps
-
18
Parallel Squat – Level 1
3
3-15 reps
-
19
Lunges – Level 1
3
3-15 reps
-
20
Tuck L-Sit – Level 1
1
60 secs
-
21
Full Tuck Reverse Hyperextension – Level 2
3
3-10 reps
-
22
Rice Bucket
3
1 mins
-
23
Bicep Curl
3
20-30 reps
-
24
Pancake, Pike And Splits
3
30 secs
-
25
German Hangs – Level 1
3
30 secs
-
26
Back Bridges – Level 1
3
30 secs
-
27
Deep Breathing
1
1 mins
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Burpees
1
10-20 reps
-
2
Crawling
1
60 secs
-
3
Wrist Prep
1
1 reps
-
4
Band Shoulder
1
1 reps
-
5
Bodyweight Squat
1
10-20 reps
-
6
Support Hold
1
60 secs
-
7
Skin The Cat
1
5 reps
-
8
Plank
1
30-60 secs
-
9
Both Side Planks
1
30-60 secs
-
10
Reverse Planks
1
30-60 secs
-
11
Hollow Hold
1
30-60 secs
-
12
Arch Hold
1
30-60 secs
-
13
Wall Handstand – Level 3
1
5-10 mins
-
14
Jumping Pull-ups – Level 1
3
3-15 reps
-
15
Parallel Bar Jumping Dips – Level 1
3
3-15 reps
-
16
Ring Row Eccentrics – Level 1
3
3-15 reps
-
17
Standard Pushups – Level 1
3
3-15 reps
-
18
Parallel Squat – Level 1
3
3-15 reps
-
19
Lunges – Level 1
3
3-15 reps
-
20
Tuck L-Sit – Level 1
1
60 secs
-
21
Full Tuck Reverse Hyperextension – Level 2
3
3-10 reps
-
22
Rice Bucket
3
1 mins
-
23
Bicep Curl
3
20-30 reps
-
24
Pancake, Pike And Splits
3
30 secs
-
25
German Hangs – Level 1
3
30 secs
-
26
Back Bridges – Level 1
3
30 secs
-
27
Deep Breathing
1
1 mins
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpees
1
10-20 reps
-
2
Crawling
1
60 secs
-
3
Wrist Prep
1
1 reps
-
4
Band Shoulder
1
1 reps
-
5
Bodyweight Squat
1
10-20 reps
-
6
Support Hold
1
60 secs
-
7
Skin The Cat
1
5 reps
-
8
Plank
1
30-60 secs
-
9
Both Side Planks
1
30-60 secs
-
10
Reverse Planks
1
30-60 secs
-
11
Hollow Hold
1
30-60 secs
-
12
Arch Hold
1
30-60 secs
-
13
Wall Handstand – Level 3
1
5-10 mins
-
14
Jumping Pull-ups – Level 1
3
3-15 reps
-
15
Parallel Bar Jumping Dips – Level 1
3
3-15 reps
-
16
Ring Row Eccentrics – Level 1
3
3-15 reps
-
17
Standard Pushups – Level 1
3
3-15 reps
-
18
Parallel Squat – Level 1
3
3-15 reps
-
19
Lunges – Level 1
3
3-15 reps
-
20
Tuck L-Sit – Level 1
1
60 secs
-
21
Full Tuck Reverse Hyperextension – Level 2
3
3-10 reps
-
22
Rice Bucket
3
1 mins
-
23
Bicep Curl
3
20-30 reps
-
24
Pancake, Pike And Splits
3
30 secs
-
25
German Hangs – Level 1
3
30 secs
-
26
Back Bridges – Level 1
3
30 secs
-
27
Deep Breathing
1
1 mins
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpees
1
10-20 reps
-
2
Crawling
1
60 secs
-
3
Wrist Prep
1
1 reps
-
4
Band Shoulder
1
1 reps
-
5
Bodyweight Squat
1
10-20 reps
-
6
Support Hold
1
60 secs
-
7
Skin The Cat
1
5 reps
-
8
Plank
1
30-60 secs
-
9
Both Side Planks
1
30-60 secs
-
10
Reverse Planks
1
30-60 secs
-
11
Hollow Hold
1
30-60 secs
-
12
Arch Hold
1
30-60 secs
-
13
Wall Handstand – Level 3
1
5-10 mins
-
14
Jumping Pull-ups – Level 1
3
3-15 reps
-
15
Parallel Bar Jumping Dips – Level 1
3
3-15 reps
-
16
Ring Row Eccentrics – Level 1
3
3-15 reps
-
17
Standard Pushups – Level 1
3
3-15 reps
-
18
Parallel Squat – Level 1
3
3-15 reps
-
19
Lunges – Level 1
3
3-15 reps
-
20
Tuck L-Sit – Level 1
1
60 secs
-
21
Full Tuck Reverse Hyperextension – Level 2
3
3-10 reps
-
22
Rice Bucket
3
1 mins
-
23
Bicep Curl
3
20-30 reps
-
24
Pancake, Pike And Splits
3
30 secs
-
25
German Hangs – Level 1
3
30 secs
-
26
Back Bridges – Level 1
3
30 secs
-
27
Deep Breathing
1
1 mins
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpees
1
10-20 reps
-
2
Crawling
1
60 secs
-
3
Wrist Prep
1
1 reps
-
4
Band Shoulder
1
1 reps
-
5
Bodyweight Squat
1
10-20 reps
-
6
Support Hold
1
60 secs
-
7
Skin The Cat
1
5 reps
-
8
Plank
1
30-60 secs
-
9
Both Side Planks
1
30-60 secs
-
10
Reverse Planks
1
30-60 secs
-
11
Hollow Hold
1
30-60 secs
-
12
Arch Hold
1
30-60 secs
-
13
Wall Handstand – Level 3
1
5-10 mins
-
14
Jumping Pull-ups – Level 1
3
3-15 reps
-
15
Parallel Bar Jumping Dips – Level 1
3
3-15 reps
-
16
Ring Row Eccentrics – Level 1
3
3-15 reps
-
17
Standard Pushups – Level 1
3
3-15 reps
-
18
Parallel Squat – Level 1
3
3-15 reps
-
19
Lunges – Level 1
3
3-15 reps
-
20
Tuck L-Sit – Level 1
1
60 secs
-
21
Full Tuck Reverse Hyperextension – Level 2
3
3-10 reps
-
22
Rice Bucket
3
1 mins
-
23
Bicep Curl
3
20-30 reps
-
24
Pancake, Pike And Splits
3
30 secs
-
25
German Hangs – Level 1
3
30 secs
-
26
Back Bridges – Level 1
3
30 secs
-
27
Deep Breathing
1
1 mins
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpees
1
10-20 reps
-
2
Crawling
1
60 secs
-
3
Wrist Prep
1
1 reps
-
4
Band Shoulder
1
1 reps
-
5
Bodyweight Squat
1
10-20 reps
-
6
Support Hold
1
60 secs
-
7
Skin The Cat
1
5 reps
-
8
Plank
1
30-60 secs
-
9
Both Side Planks
1
30-60 secs
-
10
Reverse Planks
1
30-60 secs
-
11
Hollow Hold
1
30-60 secs
-
12
Arch Hold
1
30-60 secs
-
13
Wall Handstand – Level 3
1
5-10 mins
-
14
Jumping Pull-ups – Level 1
3
3-15 reps
-
15
Parallel Bar Jumping Dips – Level 1
3
3-15 reps
-
16
Ring Row Eccentrics – Level 1
3
3-15 reps
-
17
Standard Pushups – Level 1
3
3-15 reps
-
18
Parallel Squat – Level 1
3
3-15 reps
-
19
Lunges – Level 1
3
3-15 reps
-
20
Tuck L-Sit – Level 1
1
60 secs
-
21
Full Tuck Reverse Hyperextension – Level 2
3
3-10 reps
-
22
Rice Bucket
3
1 mins
-
23
Bicep Curl
3
20-30 reps
-
24
Pancake, Pike And Splits
3
30 secs
-
25
German Hangs – Level 1
3
30 secs
-
26
Back Bridges – Level 1
3
30 secs
-
27
Deep Breathing
1
1 mins
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpees
1
10-20 reps
-
2
Crawling
1
60 secs
-
3
Wrist Prep
1
1 reps
-
4
Band Shoulder
1
1 reps
-
5
Bodyweight Squat
1
10-20 reps
-
6
Support Hold
1
60 secs
-
7
Skin The Cat
1
5 reps
-
8
Plank
1
30-60 secs
-
9
Both Side Planks
1
30-60 secs
-
10
Reverse Planks
1
30-60 secs
-
11
Hollow Hold
1
30-60 secs
-
12
Arch Hold
1
30-60 secs
-
13
Wall Handstand – Level 3
1
5-10 mins
-
14
Jumping Pull-ups – Level 1
3
3-15 reps
-
15
Parallel Bar Jumping Dips – Level 1
3
3-15 reps
-
16
Ring Row Eccentrics – Level 1
3
3-15 reps
-
17
Standard Pushups – Level 1
3
3-15 reps
-
18
Parallel Squat – Level 1
3
3-15 reps
-
19
Lunges – Level 1
3
3-15 reps
-
20
Tuck L-Sit – Level 1
1
60 secs
-
21
Full Tuck Reverse Hyperextension – Level 2
3
3-10 reps
-
22
Rice Bucket
3
1 mins
-
23
Bicep Curl
3
20-30 reps
-
24
Pancake, Pike And Splits
3
30 secs
-
25
German Hangs – Level 1
3
30 secs
-
26
Back Bridges – Level 1
3
30 secs
-
27
Deep Breathing
1
1 mins
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpees
1
10-20 reps
-
2
Crawling
1
60 secs
-
3
Wrist Prep
1
1 reps
-
4
Band Shoulder
1
1 reps
-
5
Bodyweight Squat
1
10-20 reps
-
6
Support Hold
1
60 secs
-
7
Skin The Cat
1
5 reps
-
8
Plank
1
30-60 secs
-
9
Both Side Planks
1
30-60 secs
-
10
Reverse Planks
1
30-60 secs
-
11
Hollow Hold
1
30-60 secs
-
12
Arch Hold
1
30-60 secs
-
13
Wall Handstand – Level 3
1
5-10 mins
-
14
Jumping Pull-ups – Level 1
3
3-15 reps
-
15
Parallel Bar Jumping Dips – Level 1
3
3-15 reps
-
16
Ring Row Eccentrics – Level 1
3
3-15 reps
-
17
Standard Pushups – Level 1
3
3-15 reps
-
18
Parallel Squat – Level 1
3
3-15 reps
-
19
Lunges – Level 1
3
3-15 reps
-
20
Tuck L-Sit – Level 1
1
60 secs
-
21
Full Tuck Reverse Hyperextension – Level 2
3
3-10 reps
-
22
Rice Bucket
3
1 mins
-
23
Bicep Curl
3
20-30 reps
-
24
Pancake, Pike And Splits
3
30 secs
-
25
German Hangs – Level 1
3
30 secs
-
26
Back Bridges – Level 1
3
30 secs
-
27
Deep Breathing
1
1 mins
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpees
1
10-20 reps
-
2
Crawling
1
60 secs
-
3
Wrist Prep
1
1 reps
-
4
Band Shoulder
1
1 reps
-
5
Bodyweight Squat
1
10-20 reps
-
6
Support Hold
1
60 secs
-
7
Skin The Cat
1
5 reps
-
8
Plank
1
30-60 secs
-
9
Both Side Planks
1
30-60 secs
-
10
Reverse Planks
1
30-60 secs
-
11
Hollow Hold
1
30-60 secs
-
12
Arch Hold
1
30-60 secs
-
13
Wall Handstand – Level 3
1
5-10 mins
-
14
Jumping Pull-ups – Level 1
3
3-15 reps
-
15
Parallel Bar Jumping Dips – Level 1
3
3-15 reps
-
16
Ring Row Eccentrics – Level 1
3
3-15 reps
-
17
Standard Pushups – Level 1
3
3-15 reps
-
18
Parallel Squat – Level 1
3
3-15 reps
-
19
Lunges – Level 1
3
3-15 reps
-
20
Tuck L-Sit – Level 1
1
60 secs
-
21
Full Tuck Reverse Hyperextension – Level 2
3
3-10 reps
-
22
Rice Bucket
3
1 mins
-
23
Bicep Curl
3
20-30 reps
-
24
Pancake, Pike And Splits
3
30 secs
-
25
German Hangs – Level 1
3
30 secs
-
26
Back Bridges – Level 1
3
30 secs
-
27
Deep Breathing
1
1 mins
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpees
1
10-20 reps
-
2
Crawling
1
60 secs
-
3
Wrist Prep
1
1 reps
-
4
Band Shoulder
1
1 reps
-
5
Bodyweight Squat
1
10-20 reps
-
6
Support Hold
1
60 secs
-
7
Skin The Cat
1
5 reps
-
8
Plank
1
30-60 secs
-
9
Both Side Planks
1
30-60 secs
-
10
Reverse Planks
1
30-60 secs
-
11
Hollow Hold
1
30-60 secs
-
12
Arch Hold
1
30-60 secs
-
13
Wall Handstand – Level 3
1
5-10 mins
-
14
Jumping Pull-ups – Level 1
3
3-15 reps
-
15
Parallel Bar Jumping Dips – Level 1
3
3-15 reps
-
16
Ring Row Eccentrics – Level 1
3
3-15 reps
-
17
Standard Pushups – Level 1
3
3-15 reps
-
18
Parallel Squat – Level 1
3
3-15 reps
-
19
Lunges – Level 1
3
3-15 reps
-
20
Tuck L-Sit – Level 1
1
60 secs
-
21
Full Tuck Reverse Hyperextension – Level 2
3
3-10 reps
-
22
Rice Bucket
3
1 mins
-
23
Bicep Curl
3
20-30 reps
-
24
Pancake, Pike And Splits
3
30 secs
-
25
German Hangs – Level 1
3
30 secs
-
26
Back Bridges – Level 1
3
30 secs
-
27
Deep Breathing
1
1 mins
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpees
1
10-20 reps
-
2
Crawling
1
60 secs
-
3
Wrist Prep
1
1 reps
-
4
Band Shoulder
1
1 reps
-
5
Bodyweight Squat
1
10-20 reps
-
6
Support Hold
1
60 secs
-
7
Skin The Cat
1
5 reps
-
8
Plank
1
30-60 secs
-
9
Both Side Planks
1
30-60 secs
-
10
Reverse Planks
1
30-60 secs
-
11
Hollow Hold
1
30-60 secs
-
12
Arch Hold
1
30-60 secs
-
13
Wall Handstand – Level 3
1
5-10 mins
-
14
Jumping Pull-ups – Level 1
3
3-15 reps
-
15
Parallel Bar Jumping Dips – Level 1
3
3-15 reps
-
16
Ring Row Eccentrics – Level 1
3
3-15 reps
-
17
Standard Pushups – Level 1
3
3-15 reps
-
18
Parallel Squat – Level 1
3
3-15 reps
-
19
Lunges – Level 1
3
3-15 reps
-
20
Tuck L-Sit – Level 1
1
60 secs
-
21
Full Tuck Reverse Hyperextension – Level 2
3
3-10 reps
-
22
Rice Bucket
3
1 mins
-
23
Bicep Curl
3
20-30 reps
-
24
Pancake, Pike And Splits
3
30 secs
-
25
German Hangs – Level 1
3
30 secs
-
26
Back Bridges – Level 1
3
30 secs
-
27
Deep Breathing
1
1 mins
-
Unlock with
PRO
by subscribing on the Boostcamp app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpees
1
10-20 reps
-
2
Crawling
1
60 secs
-
3
Wrist Prep
1
1 reps
-
4
Band Shoulder
1
1 reps
-
5
Bodyweight Squat
1
10-20 reps
-
6
Support Hold
1
60 secs
-
7
Skin The Cat
1
5 reps
-
8
Plank
1
30-60 secs
-
9
Both Side Planks
1
30-60 secs
-
10
Reverse Planks
1
30-60 secs
-
11
Hollow Hold
1
30-60 secs
-
12
Arch Hold
1
30-60 secs
-
13
Wall Handstand – Level 3
1
5-10 mins
-
14
Jumping Pull-ups – Level 1
3
3-15 reps
-
15
Parallel Bar Jumping Dips – Level 1
3
3-15 reps
-
16
Ring Row Eccentrics – Level 1
3
3-15 reps
-
17
Standard Pushups – Level 1
3
3-15 reps
-
18
Parallel Squat – Level 1
3
3-15 reps
-
19
Lunges – Level 1
3
3-15 reps
-
20
Tuck L-Sit – Level 1
1
60 secs
-
21
Full Tuck Reverse Hyperextension – Level 2
3
3-10 reps
-
22
Rice Bucket
3
1 mins
-
23
Bicep Curl
3
20-30 reps
-
24
Pancake, Pike And Splits
3
30 secs
-
25
German Hangs – Level 1
3
30 secs
-
26
Back Bridges – Level 1
3
30 secs
-
27
Deep Breathing
1
1 mins
-
Unlock with
PRO
by subscribing on the Boostcamp app
WHAT PEOPLE ARE SAYING(7 ratings)
Only ratings with written feedback are displayed here.
4.10 / 5
Iron BombadilAge 44, Man
10 days ago
5 weeks complete
8 years of prior experience
More than expected strength gains
As expected muscle gains
Marginal modifications
Tough figuring out how to fit in everything into a reasonable time frame, but once I figured that out, the results have been surprising. I opted for an upper+handstand day, lower day, and handstand+mobility+core day rather than the splits recommended. Also cut down the warmup, using different pieces of the warmup on different days. (E.g. I skip wrist and shoulder prep on leg days) I like to train, so spreading a 3x/week split into 6 sessions, with each movement batch trained twice per week is working very well. Managing fatigue and overuse in this program is crucial!
LP EntraînementAge 50, Man
3 months ago
1 week complete
8 years of prior experience
As expected strength gains
As expected muscle gains
No modifications
Several videos of the exercises are not available.
Show All Reviews
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