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Combination 1

by Samantha

Program Description

Strength and cardio

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Dumbbell Only
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 02, 2025 02:47
  • Last Edited
    Sep 07, 2025 08:04
Muscle Engagement
Front
Back
MuscleSet
Abs
11%
Quadriceps
10.3%
Chest
10.1%
Glutes
9.4%
Hamstrings
8.8%
Upper Back
7.6%
Triceps
6.8%
Lower Back
5.8%
Front Delts
5.6%
Lats
4.6%
Rear Delts
4.2%
Forearms
3.4%
Middle Delts
3.1%
Abductors
2.3%
Cardio
2.3%
Biceps
2%
Other
1.6%
Stretching
0.8%
Adductors
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
1
1
1
8 reps
16 reps
20 reps
-
-
-
1B
Bench Press (Dumbbell)
1
1
1
8 reps
16 reps
20 reps
-
-
-
1C
Bent Over Row (Dumbbell)
1
1
1
8 reps
16 reps
20 reps
-
-
-
2A
Farmer's Walk (Weighted)
3
1 mins
-
2B
Rotational Landmine Push Press
1
1
1
8 reps
16 reps
20 reps
-
-
-
2C
Hamstring Curl
1
1
1
8 reps
16 reps
20 reps
-
-
-
3A
Bench Press (Dumbbell)
1
1
1
8 reps
16 reps
20 reps
-
-
-
3B
Kettlebell Swing
1
1
1
8 reps
16 reps
20 reps
-
-
-
4A
Landmine Push Press
1
1
1
8 reps
16 reps
20 reps
-
-
-
4B
Romanian Deadlift (Dumbbell)
1
1
1
8 reps
16 reps
20 reps
-
-
-
5A
Lying Leg Raise
1
1
1
8 reps
16 reps
20 reps
-
-
-
5B
Skull Crusher (Dumbbell)
1
1
1
8 reps
16 reps
20 reps
-
-
-
5C
Lateral Raise (Dumbbell)
1
1
1
8 reps
16 reps
20 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
8 reps
16 reps
20 reps
-
-
-
2
Bench Press (Dumbbell)
1
1
1
8 reps
16 reps
20 reps
-
-
-
3
Bent Over Row (Dumbbell)
1
1
1
8 reps
16 reps
20 reps
-
-
-
4
Farmer's Walk (Weighted)
3
1 mins
-
5
Rotational Landmine Push Press
1
1
1
8 reps
16 reps
20 reps
-
-
-
6
Hamstring Curl
1
1
1
8 reps
16 reps
20 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
8 reps
16 reps
20 reps
-
-
-
2
Bench Press (Dumbbell)
1
1
1
8 reps
16 reps
20 reps
-
-
-
3
Bent Over Row (Dumbbell)
1
1
1
8 reps
16 reps
20 reps
-
-
-
4
Farmer's Walk (Weighted)
3
1 mins
-
5
Rotational Landmine Push Press
1
1
1
8 reps
16 reps
20 reps
-
-
-
6
Hamstring Curl
1
1
1
8 reps
16 reps
20 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
8 reps
16 reps
20 reps
-
-
-
2
Bench Press (Dumbbell)
1
1
1
8 reps
16 reps
20 reps
-
-
-
3
Bent Over Row (Dumbbell)
1
1
1
8 reps
16 reps
20 reps
-
-
-
4
Farmer's Walk (Weighted)
3
1 mins
-
5
Rotational Landmine Push Press
1
1
1
8 reps
16 reps
20 reps
-
-
-
6
Hamstring Curl
1
1
1
8 reps
16 reps
20 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
8 reps
16 reps
20 reps
-
-
-
2
Bench Press (Dumbbell)
1
1
1
8 reps
16 reps
20 reps
-
-
-
3
Bent Over Row (Dumbbell)
1
1
1
8 reps
16 reps
20 reps
-
-
-
4
Farmer's Walk (Weighted)
3
1 mins
-
5
Rotational Landmine Push Press
1
1
1
8 reps
16 reps
20 reps
-
-
-
6
Hamstring Curl
1
1
1
8 reps
16 reps
20 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
8 reps
16 reps
20 reps
-
-
-
2
Bench Press (Dumbbell)
1
1
1
8 reps
16 reps
20 reps
-
-
-
3
Bent Over Row (Dumbbell)
1
1
1
8 reps
16 reps
20 reps
-
-
-
4
Farmer's Walk (Weighted)
3
1 mins
-
5
Rotational Landmine Push Press
1
1
1
8 reps
16 reps
20 reps
-
-
-
6
Hamstring Curl
1
1
1
8 reps
16 reps
20 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2A
Jump Rope
1
100 reps
-
2B
Cossack Squat (Bodyweight)
1
12 reps
-
2C
Hamstring Stretch with Rotation
1
12 reps
-
2D
Thoracic Extension Stretch
1
12 reps
-
3A
Push Up
1
1
1
4 reps
6 reps
8 reps
-
-
-
3B
Sissy Squat
1
1
1
4 reps
6 reps
8 reps
-
-
-
4A
Seated Row (Cable)
1
1
1
8 reps
16 reps
20 reps
-
-
-
4B
Hollow Hold
1
1
1
0.5 mins
1 mins
1.5 mins
-
-
-
5A
Lateral Shuffle
1
1
1
8 reps
16 reps
20 reps
-
-
-
5B
Front Kick
1
1
1
8 reps
16 reps
20 reps
-
-
-
5C
Bear Crawl
1
1
1
8 reps
16 reps
20 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Landmine Press
1
1
1
8 reps
16 reps
20 reps
-
-
-
1B
Reaching Situp
1
1
1
8 reps
16 reps
20 reps
-
-
-
1C
Romanian Deadlift (Dumbbell)
1
1
1
8 reps
16 reps
20 reps
-
-
-
2A
Single Arm Farmer Carry
3
1 mins
-
2B
Band Face Pull
1
1
1
8 reps
16 reps
20 reps
-
-
-
2C
Dumbbell Bench Pullover
1
1
1
8 reps
16 reps
20 reps
-
-
-
3A
Hip Abduction (Band)
1
1
1
8 reps
16 reps
20 reps
-
-
-
3B
Zercher Front-Foot Elevated Split Squat
1
1
1
8 reps
16 reps
20 reps
-
-
-
4A
Wood Chop
1
1
1
8 reps
16 reps
20 reps
-
-
-
4B
Bicep Curl (Dumbbell)
1
1
1
8 reps
16 reps
20 reps
-
-
-
4C
Cable Crunch
1
1
1
8 reps
16 reps
20 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
1
1
8 reps
16 reps
20 reps
-
-
-
2A
Landmine Press
1
1
1
8 reps
16 reps
20 reps
-
-
-
2B
Reaching Situp
1
1
1
8 reps
16 reps
20 reps
-
-
-
3
Dumbbell Bench Pullover
1
1
1
8 reps
16 reps
20 reps
-
-
-
4A
Single Arm Farmer Carry
3
1 mins
-
4B
Band Face Pull
1
1
1
8 reps
16 reps
20 reps
-
-
-
5
Hip Abduction (Band)
1
1
1
8 reps
16 reps
20 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
1
1
8 reps
16 reps
20 reps
-
-
-
2A
Landmine Press
1
1
1
8 reps
16 reps
20 reps
-
-
-
2B
Reaching Situp
1
1
1
8 reps
16 reps
20 reps
-
-
-
3
Dumbbell Bench Pullover
1
1
1
8 reps
16 reps
20 reps
-
-
-
4A
Single Arm Farmer Carry
3
1 mins
-
4B
Band Face Pull
1
1
1
8 reps
16 reps
20 reps
-
-
-
5
Hip Abduction (Band)
1
1
1
8 reps
16 reps
20 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
1
1
8 reps
16 reps
20 reps
-
-
-
2A
Landmine Press
1
1
1
8 reps
16 reps
20 reps
-
-
-
2B
Reaching Situp
1
1
1
8 reps
16 reps
20 reps
-
-
-
3
Dumbbell Bench Pullover
1
1
1
8 reps
16 reps
20 reps
-
-
-
4A
Single Arm Farmer Carry
3
1 mins
-
4B
Band Face Pull
1
1
1
8 reps
16 reps
20 reps
-
-
-
5
Hip Abduction (Band)
1
1
1
8 reps
16 reps
20 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
1
1
8 reps
16 reps
20 reps
-
-
-
2A
Landmine Press
1
1
1
8 reps
16 reps
20 reps
-
-
-
2B
Reaching Situp
1
1
1
8 reps
16 reps
20 reps
-
-
-
3
Dumbbell Bench Pullover
1
1
1
8 reps
16 reps
20 reps
-
-
-
4A
Single Arm Farmer Carry
3
1 mins
-
4B
Band Face Pull
1
1
1
8 reps
16 reps
20 reps
-
-
-
5
Hip Abduction (Band)
1
1
1
8 reps
16 reps
20 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
1
1
8 reps
16 reps
20 reps
-
-
-
2A
Landmine Press
1
1
1
8 reps
16 reps
20 reps
-
-
-
2B
Reaching Situp
1
1
1
8 reps
16 reps
20 reps
-
-
-
3
Dumbbell Bench Pullover
1
1
1
8 reps
16 reps
20 reps
-
-
-
4A
Single Arm Farmer Carry
3
1 mins
-
4B
Band Face Pull
1
1
1
8 reps
16 reps
20 reps
-
-
-
5
Hip Abduction (Band)
1
1
1
8 reps
16 reps
20 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2A
Jump Rope
1
100 reps
-
2B
Goblet Squat
1
12 reps
-
2C
Spider Curl
1
12 reps
-
2D
Pigeon Stretch with Thoracic Rotation
1
12 reps
-
3A
Push Up
1
1
1
4 reps
6 reps
8 reps
-
-
-
3B
Lateral Lunge
1
1
1
4 reps
6 reps
8 reps
-
-
-
4A
Seated Row (Cable)
1
1
1
8 reps
16 reps
20 reps
-
-
-
4B
Side Plank
1
1
1
8 mins
16 mins
20 mins
-
-
-
4C
Reverse Lunge (Bodyweight)
1
1
1
8 reps
16 reps
20 reps
-
-
-
5
Sit Up
1
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Dumbbell)
1
1
1
8 reps
16 reps
20 reps
-
-
-
1B
Batwing Row
1
1
1
8 reps
16 reps
20 reps
-
-
-
1C
Sissy Squat
1
1
1
8 reps
16 reps
20 reps
-
-
-
2A
Bench Press (Dumbbell)
1
1
1
8 reps
16 reps
20 reps
-
-
-
2B
Back Extension (Weighted)
1
1
1
8 reps
16 reps
20 reps
-
-
-
2C
Lying Leg Raise
1
1
1
8 reps
16 reps
20 reps
-
-
-
3A
Nordic Curl
1
-
3B
Bicep Curl (Dumbbell)
1
-
3C
Tricep Dip (Bodyweight)
1
-
4A
Pendlay Row
1
-
4B
Step-Up (Weighted)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
1
1
1
8 reps
16 reps
20 reps
-
-
-
2
Batwing Row
1
1
1
8 reps
16 reps
20 reps
-
-
-
3
Sissy Squat
1
1
1
8 reps
16 reps
20 reps
-
-
-
4
Bench Press (Dumbbell)
1
1
1
8 reps
16 reps
20 reps
-
-
-
5
Back Extension (Weighted)
1
1
1
8 reps
16 reps
20 reps
-
-
-
6
Lying Leg Raise
1
1
1
8 reps
16 reps
20 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
1
1
1
8 reps
16 reps
20 reps
-
-
-
2
Batwing Row
1
1
1
8 reps
16 reps
20 reps
-
-
-
3
Sissy Squat
1
1
1
8 reps
16 reps
20 reps
-
-
-
4
Bench Press (Dumbbell)
1
1
1
8 reps
16 reps
20 reps
-
-
-
5
Back Extension (Weighted)
1
1
1
8 reps
16 reps
20 reps
-
-
-
6
Lying Leg Raise
1
1
1
8 reps
16 reps
20 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
1
1
1
8 reps
16 reps
20 reps
-
-
-
2
Batwing Row
1
1
1
8 reps
16 reps
20 reps
-
-
-
3
Sissy Squat
1
1
1
8 reps
16 reps
20 reps
-
-
-
4
Bench Press (Dumbbell)
1
1
1
8 reps
16 reps
20 reps
-
-
-
5
Back Extension (Weighted)
1
1
1
8 reps
16 reps
20 reps
-
-
-
6
Lying Leg Raise
1
1
1
8 reps
16 reps
20 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
1
1
1
8 reps
16 reps
20 reps
-
-
-
2
Batwing Row
1
1
1
8 reps
16 reps
20 reps
-
-
-
3
Sissy Squat
1
1
1
8 reps
16 reps
20 reps
-
-
-
4
Bench Press (Dumbbell)
1
1
1
8 reps
16 reps
20 reps
-
-
-
5
Back Extension (Weighted)
1
1
1
8 reps
16 reps
20 reps
-
-
-
6
Lying Leg Raise
1
1
1
8 reps
16 reps
20 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
1
1
1
8 reps
16 reps
20 reps
-
-
-
2
Batwing Row
1
1
1
8 reps
16 reps
20 reps
-
-
-
3
Sissy Squat
1
1
1
8 reps
16 reps
20 reps
-
-
-
4
Bench Press (Dumbbell)
1
1
1
8 reps
16 reps
20 reps
-
-
-
5
Back Extension (Weighted)
1
1
1
8 reps
16 reps
20 reps
-
-
-
6
Lying Leg Raise
1
1
1
8 reps
16 reps
20 reps
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2A
Jump Rope
1
100 reps
-
2B
Sumo Squat
1
12 reps
-
2C
90/90 Hip Flow
1
12 reps
-
2D
Supine Spinal Twist Stretch
1
12 reps
-
3A
Push Up
1
1
1
4 reps
6 reps
8 reps
-
-
-
3B
Sissy Squat
1
1
1
4 reps
6 reps
8 reps
-
-
-
4A
Seated Row (Cable)
1
1
1
8 reps
16 reps
20 reps
-
-
-
4B
Plank
1
1
1
0.5 mins
1 mins
1.5 mins
-
-
-
5A
Jumping Jack
1
1
1
8 reps
16 reps
20 reps
-
-
-
5B
Side Leg Swings
1
1
1
8 reps
16 reps
20 reps
-
-
-
5C
Bear Crawl
1
1
1
8 reps
16 reps
20 reps
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
Week 1
1 / 6 Weeks
Day 1
1A
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
16 Reps
20 Reps
-
-
-
1B
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
16 Reps
20 Reps
-
-
-
1C
Bent Over Row (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
16 Reps
20 Reps
-
-
-
2A
Farmer's Walk (Weighted)
3 Sets
1 mins
-
2B
Rotational Landmine Push Press
1 Set
1 Set
1 Set
8 Reps
16 Reps
20 Reps
-
-
-
2C
Hamstring Curl
1 Set
1 Set
1 Set
8 Reps
16 Reps
20 Reps
-
-
-
3A
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
16 Reps
20 Reps
-
-
-
3B
Kettlebell Swing
1 Set
1 Set
1 Set
8 Reps
16 Reps
20 Reps
-
-
-
4A
Landmine Push Press
1 Set
1 Set
1 Set
8 Reps
16 Reps
20 Reps
-
-
-
4B
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
16 Reps
20 Reps
-
-
-
5A
Lying Leg Raise
1 Set
1 Set
1 Set
8 Reps
16 Reps
20 Reps
-
-
-
5B
Skull Crusher (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
16 Reps
20 Reps
-
-
-
5C
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
16 Reps
20 Reps
-
-
-
Day 3
1A
Landmine Press
1 Set
1 Set
1 Set
8 Reps
16 Reps
20 Reps
-
-
-
1B
Reaching Situp
1 Set
1 Set
1 Set
8 Reps
16 Reps
20 Reps
-
-
-
1C
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
16 Reps
20 Reps
-
-
-
2A
Single Arm Farmer Carry
3 Sets
1 mins
-
2B
Band Face Pull
1 Set
1 Set
1 Set
8 Reps
16 Reps
20 Reps
-
-
-
2C
Dumbbell Bench Pullover
1 Set
1 Set
1 Set
8 Reps
16 Reps
20 Reps
-
-
-
3A
Hip Abduction (Band)
1 Set
1 Set
1 Set
8 Reps
16 Reps
20 Reps
-
-
-
3B
Zercher Front-Foot Elevated Split Squat
1 Set
1 Set
1 Set
8 Reps
16 Reps
20 Reps
-
-
-
4A
Wood Chop
1 Set
1 Set
1 Set
8 Reps
16 Reps
20 Reps
-
-
-
4B
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
16 Reps
20 Reps
-
-
-
4C
Cable Crunch
1 Set
1 Set
1 Set
8 Reps
16 Reps
20 Reps
-
-
-
Day 5
1A
Deadlift (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
16 Reps
20 Reps
-
-
-
1B
Batwing Row
1 Set
1 Set
1 Set
8 Reps
16 Reps
20 Reps
-
-
-
1C
Sissy Squat
1 Set
1 Set
1 Set
8 Reps
16 Reps
20 Reps
-
-
-
2A
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
16 Reps
20 Reps
-
-
-
2B
Back Extension (Weighted)
1 Set
1 Set
1 Set
8 Reps
16 Reps
20 Reps
-
-
-
2C
Lying Leg Raise
1 Set
1 Set
1 Set
8 Reps
16 Reps
20 Reps
-
-
-
3A
Nordic Curl
1 Set
-
3B
Bicep Curl (Dumbbell)
1 Set
-
3C
Tricep Dip (Bodyweight)
1 Set
-
4A
Pendlay Row
1 Set
-
4B
Step-Up (Weighted)
1 Set
-
Day 2
1
Treadmill
1 Set
30 mins
-
2A
Jump Rope
1 Set
100 Reps
-
2B
Cossack Squat (Bodyweight)
1 Set
12 Reps
-
2C
Hamstring Stretch with Rotation
1 Set
12 Reps
-
2D
Thoracic Extension Stretch
1 Set
12 Reps
-
3A
Push Up
1 Set
1 Set
1 Set
4 Reps
6 Reps
8 Reps
-
-
-
3B
Sissy Squat
1 Set
1 Set
1 Set
4 Reps
6 Reps
8 Reps
-
-
-
4A
Seated Row (Cable)
1 Set
1 Set
1 Set
8 Reps
16 Reps
20 Reps
-
-
-
4B
Hollow Hold
1 Set
1 Set
1 Set
0.5 mins
1 mins
1.5 mins
-
-
-
5A
Lateral Shuffle
1 Set
1 Set
1 Set
8 Reps
16 Reps
20 Reps
-
-
-
5B
Front Kick
1 Set
1 Set
1 Set
8 Reps
16 Reps
20 Reps
-
-
-
5C
Bear Crawl
1 Set
1 Set
1 Set
8 Reps
16 Reps
20 Reps
-
-
-
Day 4
1
Treadmill
1 Set
30 mins
-
2A
Jump Rope
1 Set
100 Reps
-
2B
Goblet Squat
1 Set
12 Reps
-
2C
Spider Curl
1 Set
12 Reps
-
2D
Pigeon Stretch with Thoracic Rotation
1 Set
12 Reps
-
3A
Push Up
1 Set
1 Set
1 Set
4 Reps
6 Reps
8 Reps
-
-
-
3B
Lateral Lunge
1 Set
1 Set
1 Set
4 Reps
6 Reps
8 Reps
-
-
-
4A
Seated Row (Cable)
1 Set
1 Set
1 Set
8 Reps
16 Reps
20 Reps
-
-
-
4B
Side Plank
1 Set
1 Set
1 Set
8 mins
16 mins
20 mins
-
-
-
4C
Reverse Lunge (Bodyweight)
1 Set
1 Set
1 Set
8 Reps
16 Reps
20 Reps
-
-
-
5
Sit Up
1 Set
12 Reps
-
Day 6
1
Treadmill
1 Set
30 mins
-
2A
Jump Rope
1 Set
100 Reps
-
2B
Sumo Squat
1 Set
12 Reps
-
2C
90/90 Hip Flow
1 Set
12 Reps
-
2D
Supine Spinal Twist Stretch
1 Set
12 Reps
-
3A
Push Up
1 Set
1 Set
1 Set
4 Reps
6 Reps
8 Reps
-
-
-
3B
Sissy Squat
1 Set
1 Set
1 Set
4 Reps
6 Reps
8 Reps
-
-
-
4A
Seated Row (Cable)
1 Set
1 Set
1 Set
8 Reps
16 Reps
20 Reps
-
-
-
4B
Plank
1 Set
1 Set
1 Set
0.5 mins
1 mins
1.5 mins
-
-
-
5A
Jumping Jack
1 Set
1 Set
1 Set
8 Reps
16 Reps
20 Reps
-
-
-
5B
Side Leg Swings
1 Set
1 Set
1 Set
8 Reps
16 Reps
20 Reps
-
-
-
5C
Bear Crawl
1 Set
1 Set
1 Set
8 Reps
16 Reps
20 Reps
-
-
-