Figure skating
Master your moves and glide into strength with this 8-week figure skating program—where balance meets power for every everyday athlete.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Heel Touches | 3 | 20 reps |
| 2 | Russian Twist | 3 | 15 reps |
| 3 | Lying Leg Raise | 3 | 10 reps |
| 4 | Hollow Hold | 2 | 1 min |
| 5 | Burpee (No Push Up) | 3 | 10 reps |
| 6 | Plank | 2 | 1 min |
| 7 | Mountain Climber | 3 | 20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Standing Shoulder Press (Dumbbell) | 3 | 10 reps |
| 2 | Lateral Raise (Dumbbell) | 3 | 10 reps |
| 3 | Single Arm Row (Dumbbell) | 3 | 10 reps |
| 4 | Pullover (Dumbbell) | 3 | 10 reps |
| 5 | Tricep Rope Push Down (Cable) | 3 | 15 reps |
| 6 | Wide Grip Lat Pulldown | 3 | 10 reps |
| 7 | Seated Row (Cable) | 3 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Single Leg Deadlift | 3 | 15 reps |
| 2 | Hip Thrust (Barbell) | 3 | 15 reps |
| 3 | Goblet Squat | 3 | 15 reps |
| 4 | Cossack Squat | 3 | 10 reps |
| 5 | Step-Up (Weighted) | 3 | 10 reps |
| 6 | Bulgarian Split Squat (Dumbbell) | 3 | 10 reps |
| 7 | Lunge (Bodyweight) | 2 | 20 reps |
| 8 | Jump Switch Lunge | 3 | 5 reps |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Figure skating is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 weeks are fully unlocked.
This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Figure skating is structured around 3 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Figure skating is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
