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BoostcampPNG

ChatGPT Workout

by Erik W.

Program Description

Lose weight and tone

Program Overview

  • Level
    Beginner
  • Goal
    Bodyweight Fitness
  • Equipment
    Dumbbell Only
  • Program Length
    12 weeks
  • Time Per Workout
    20 minutes
  • Created
    Aug 25, 2024 11:15
  • Last Edited
    Jun 18, 2025 12:32

Summary

Embark on a transformative 12-week journey with the ChatGPT Workout, designed to challenge your body every day of the week. This program combines bodyweight exercises, dumbbell movements, and cardio to build strength, enhance endurance, and sculpt your physique. Each session includes targeted workouts like push-ups, squats, and core exercises, ensuring you engage all major muscle groups. Get ready to push your limits, improve your fitness, and achieve your goals with a structured plan that keeps you motivated and accountable!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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GooglePlay
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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
Jumping Jack
1
2 mins
-
2
Push Up
3
40 secs
-
3
Ab Wheel
2
30 secs
-
4
Dumbbell Row
4
40 secs
-
5
Bicycle Crunch
3
40 secs
-
6
Plank With Arm Raise
2
40 secs
-
7
Stretching
5
30 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
2 mins
-
2
Push Up
3
40 secs
-
3
Ab Wheel
2
30 secs
-
4
Dumbbell Row
4
40 secs
-
5
Bicycle Crunch
3
40 secs
-
6
Plank With Arm Raise
2
40 secs
-
7
Stretching
5
30 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
2 mins
-
2
Push Up
3
40 secs
-
3
Ab Wheel
2
30 secs
-
4
Dumbbell Row
4
40 secs
-
5
Bicycle Crunch
3
40 secs
-
6
Plank With Arm Raise
2
40 secs
-
7
Stretching
5
30 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
2 mins
-
2
Push Up
3
40 secs
-
3
Ab Wheel
2
30 secs
-
4
Dumbbell Row
4
40 secs
-
5
Bicycle Crunch
3
40 secs
-
6
Plank With Arm Raise
2
40 secs
-
7
Stretching
5
30 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
2 mins
-
2
Push Up
3
40 secs
-
3
Ab Wheel
2
30 secs
-
4
Dumbbell Row
4
40 secs
-
5
Bicycle Crunch
3
40 secs
-
6
Plank With Arm Raise
2
40 secs
-
7
Stretching
5
30 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
2 mins
-
2
Push Up
3
40 secs
-
3
Ab Wheel
2
30 secs
-
4
Dumbbell Row
4
40 secs
-
5
Bicycle Crunch
3
40 secs
-
6
Plank With Arm Raise
2
40 secs
-
7
Stretching
5
30 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
2 mins
-
2
Push Up
3
40 secs
-
3
Ab Wheel
2
30 secs
-
4
Dumbbell Row
4
40 secs
-
5
Bicycle Crunch
3
40 secs
-
6
Plank With Arm Raise
2
40 secs
-
7
Stretching
5
30 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
2 mins
-
2
Push Up
3
40 secs
-
3
Ab Wheel
2
30 secs
-
4
Dumbbell Row
4
40 secs
-
5
Bicycle Crunch
3
40 secs
-
6
Plank With Arm Raise
2
40 secs
-
7
Stretching
5
30 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
2 mins
-
2
Push Up
3
40 secs
-
3
Ab Wheel
2
30 secs
-
4
Dumbbell Row
4
40 secs
-
5
Bicycle Crunch
3
40 secs
-
6
Plank With Arm Raise
2
40 secs
-
7
Stretching
5
30 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
2 mins
-
2
Push Up
3
40 secs
-
3
Ab Wheel
2
30 secs
-
4
Dumbbell Row
4
40 secs
-
5
Bicycle Crunch
3
40 secs
-
6
Plank With Arm Raise
2
40 secs
-
7
Stretching
5
30 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
2 mins
-
2
Push Up
3
40 secs
-
3
Ab Wheel
2
30 secs
-
4
Dumbbell Row
4
40 secs
-
5
Bicycle Crunch
3
40 secs
-
6
Plank With Arm Raise
2
40 secs
-
7
Stretching
5
30 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
2 mins
-
2
Push Up
3
40 secs
-
3
Ab Wheel
2
30 secs
-
4
Dumbbell Row
4
40 secs
-
5
Bicycle Crunch
3
40 secs
-
6
Plank With Arm Raise
2
40 secs
-
7
Stretching
5
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
2 mins
-
2
Squat (Bodyweight)
3
40 secs
-
3
Lunge (Kettlebell)
3
40 secs
-
4
Side Leg Raise (Resistance Bands)
2
40 secs
-
5
Russian Twist (Dumbbell)
2
40 secs
-
6
Glute Bridge (Bodyweight)
2
40 secs
-
7
Stretching
5
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
2 mins
-
2
Squat (Bodyweight)
3
40 secs
-
3
Lunge (Kettlebell)
3
40 secs
-
4
Side Leg Raise (Resistance Bands)
2
40 secs
-
5
Russian Twist (Dumbbell)
2
40 secs
-
6
Glute Bridge (Bodyweight)
2
40 secs
-
7
Stretching
5
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
2 mins
-
2
Squat (Bodyweight)
3
40 secs
-
3
Lunge (Kettlebell)
3
40 secs
-
4
Side Leg Raise (Resistance Bands)
2
40 secs
-
5
Russian Twist (Dumbbell)
2
40 secs
-
6
Glute Bridge (Bodyweight)
2
40 secs
-
7
Stretching
5
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
2 mins
-
2
Squat (Bodyweight)
3
40 secs
-
3
Lunge (Kettlebell)
3
40 secs
-
4
Side Leg Raise (Resistance Bands)
2
40 secs
-
5
Russian Twist (Dumbbell)
2
40 secs
-
6
Glute Bridge (Bodyweight)
2
40 secs
-
7
Stretching
5
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
2 mins
-
2
Squat (Bodyweight)
3
40 secs
-
3
Lunge (Kettlebell)
3
40 secs
-
4
Side Leg Raise (Resistance Bands)
2
40 secs
-
5
Russian Twist (Dumbbell)
2
40 secs
-
6
Glute Bridge (Bodyweight)
2
40 secs
-
7
Stretching
5
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
2 mins
-
2
Squat (Bodyweight)
3
40 secs
-
3
Lunge (Kettlebell)
3
40 secs
-
4
Side Leg Raise (Resistance Bands)
2
40 secs
-
5
Russian Twist (Dumbbell)
2
40 secs
-
6
Glute Bridge (Bodyweight)
2
40 secs
-
7
Stretching
5
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
2 mins
-
2
Squat (Bodyweight)
3
40 secs
-
3
Lunge (Kettlebell)
3
40 secs
-
4
Side Leg Raise (Resistance Bands)
2
40 secs
-
5
Russian Twist (Dumbbell)
2
40 secs
-
6
Glute Bridge (Bodyweight)
2
40 secs
-
7
Stretching
5
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
2 mins
-
2
Squat (Bodyweight)
3
40 secs
-
3
Lunge (Kettlebell)
3
40 secs
-
4
Side Leg Raise (Resistance Bands)
2
40 secs
-
5
Russian Twist (Dumbbell)
2
40 secs
-
6
Glute Bridge (Bodyweight)
2
40 secs
-
7
Stretching
5
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
2 mins
-
2
Squat (Bodyweight)
3
40 secs
-
3
Lunge (Kettlebell)
3
40 secs
-
4
Side Leg Raise (Resistance Bands)
2
40 secs
-
5
Russian Twist (Dumbbell)
2
40 secs
-
6
Glute Bridge (Bodyweight)
2
40 secs
-
7
Stretching
5
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
2 mins
-
2
Squat (Bodyweight)
3
40 secs
-
3
Lunge (Kettlebell)
3
40 secs
-
4
Side Leg Raise (Resistance Bands)
2
40 secs
-
5
Russian Twist (Dumbbell)
2
40 secs
-
6
Glute Bridge (Bodyweight)
2
40 secs
-
7
Stretching
5
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
2 mins
-
2
Squat (Bodyweight)
3
40 secs
-
3
Lunge (Kettlebell)
3
40 secs
-
4
Side Leg Raise (Resistance Bands)
2
40 secs
-
5
Russian Twist (Dumbbell)
2
40 secs
-
6
Glute Bridge (Bodyweight)
2
40 secs
-
7
Stretching
5
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
2 mins
-
2
Squat (Bodyweight)
3
40 secs
-
3
Lunge (Kettlebell)
3
40 secs
-
4
Side Leg Raise (Resistance Bands)
2
40 secs
-
5
Russian Twist (Dumbbell)
2
40 secs
-
6
Glute Bridge (Bodyweight)
2
40 secs
-
7
Stretching
5
30 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
2
1 mins
-
2
Stretching
2
1 mins
-
3
Stretching
2
30 secs
-
4
Cat Cow Stretch
7
15 secs
-
5
Stretching
2
30 secs
-
6
Stretching
2
30 secs
-
7
Stretching
2
30 secs
-
8
Hamstring Stretch with Rotation
2
30 secs
-
9
Stretching
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
2
1 mins
-
2
Stretching
2
1 mins
-
3
Stretching
2
30 secs
-
4
Cat Cow Stretch
7
15 secs
-
5
Stretching
2
30 secs
-
6
Stretching
2
30 secs
-
7
Stretching
2
30 secs
-
8
Hamstring Stretch with Rotation
2
30 secs
-
9
Stretching
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
2
1 mins
-
2
Stretching
2
1 mins
-
3
Stretching
2
30 secs
-
4
Cat Cow Stretch
7
15 secs
-
5
Stretching
2
30 secs
-
6
Stretching
2
30 secs
-
7
Stretching
2
30 secs
-
8
Hamstring Stretch with Rotation
2
30 secs
-
9
Stretching
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
2
1 mins
-
2
Stretching
2
1 mins
-
3
Stretching
2
30 secs
-
4
Cat Cow Stretch
7
15 secs
-
5
Stretching
2
30 secs
-
6
Stretching
2
30 secs
-
7
Stretching
2
30 secs
-
8
Hamstring Stretch with Rotation
2
30 secs
-
9
Stretching
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
2
1 mins
-
2
Stretching
2
1 mins
-
3
Stretching
2
30 secs
-
4
Cat Cow Stretch
7
15 secs
-
5
Stretching
2
30 secs
-
6
Stretching
2
30 secs
-
7
Stretching
2
30 secs
-
8
Hamstring Stretch with Rotation
2
30 secs
-
9
Stretching
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
2
1 mins
-
2
Stretching
2
1 mins
-
3
Stretching
2
30 secs
-
4
Cat Cow Stretch
7
15 secs
-
5
Stretching
2
30 secs
-
6
Stretching
2
30 secs
-
7
Stretching
2
30 secs
-
8
Hamstring Stretch with Rotation
2
30 secs
-
9
Stretching
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
2
1 mins
-
2
Stretching
2
1 mins
-
3
Stretching
2
30 secs
-
4
Cat Cow Stretch
7
15 secs
-
5
Stretching
2
30 secs
-
6
Stretching
2
30 secs
-
7
Stretching
2
30 secs
-
8
Hamstring Stretch with Rotation
2
30 secs
-
9
Stretching
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
2
1 mins
-
2
Stretching
2
1 mins
-
3
Stretching
2
30 secs
-
4
Cat Cow Stretch
7
15 secs
-
5
Stretching
2
30 secs
-
6
Stretching
2
30 secs
-
7
Stretching
2
30 secs
-
8
Hamstring Stretch with Rotation
2
30 secs
-
9
Stretching
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
2
1 mins
-
2
Stretching
2
1 mins
-
3
Stretching
2
30 secs
-
4
Cat Cow Stretch
7
15 secs
-
5
Stretching
2
30 secs
-
6
Stretching
2
30 secs
-
7
Stretching
2
30 secs
-
8
Hamstring Stretch with Rotation
2
30 secs
-
9
Stretching
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
2
1 mins
-
2
Stretching
2
1 mins
-
3
Stretching
2
30 secs
-
4
Cat Cow Stretch
7
15 secs
-
5
Stretching
2
30 secs
-
6
Stretching
2
30 secs
-
7
Stretching
2
30 secs
-
8
Hamstring Stretch with Rotation
2
30 secs
-
9
Stretching
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
2
1 mins
-
2
Stretching
2
1 mins
-
3
Stretching
2
30 secs
-
4
Cat Cow Stretch
7
15 secs
-
5
Stretching
2
30 secs
-
6
Stretching
2
30 secs
-
7
Stretching
2
30 secs
-
8
Hamstring Stretch with Rotation
2
30 secs
-
9
Stretching
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
2
1 mins
-
2
Stretching
2
1 mins
-
3
Stretching
2
30 secs
-
4
Cat Cow Stretch
7
15 secs
-
5
Stretching
2
30 secs
-
6
Stretching
2
30 secs
-
7
Stretching
2
30 secs
-
8
Hamstring Stretch with Rotation
2
30 secs
-
9
Stretching
1
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
2 mins
-
2
Burpee
3
40 secs
-
3
Upright Row (Cable)
2
40 secs
-
4
Mountain Climber
2
40 secs
-
5
Chest Fly (Dumbbell)
3
40 secs
-
6
Lying Leg Raise
2
40 secs
-
7
Stretching
5
30 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
2 mins
-
2
Burpee
3
40 secs
-
3
Upright Row (Cable)
2
40 secs
-
4
Mountain Climber
2
40 secs
-
5
Chest Fly (Dumbbell)
3
40 secs
-
6
Lying Leg Raise
2
40 secs
-
7
Stretching
5
30 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
2 mins
-
2
Burpee
3
40 secs
-
3
Upright Row (Cable)
2
40 secs
-
4
Mountain Climber
2
40 secs
-
5
Chest Fly (Dumbbell)
3
40 secs
-
6
Lying Leg Raise
2
40 secs
-
7
Stretching
5
30 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
2 mins
-
2
Burpee
3
40 secs
-
3
Upright Row (Cable)
2
40 secs
-
4
Mountain Climber
2
40 secs
-
5
Chest Fly (Dumbbell)
3
40 secs
-
6
Lying Leg Raise
2
40 secs
-
7
Stretching
5
30 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
2 mins
-
2
Burpee
3
40 secs
-
3
Upright Row (Cable)
2
40 secs
-
4
Mountain Climber
2
40 secs
-
5
Chest Fly (Dumbbell)
3
40 secs
-
6
Lying Leg Raise
2
40 secs
-
7
Stretching
5
30 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
2 mins
-
2
Burpee
3
40 secs
-
3
Upright Row (Cable)
2
40 secs
-
4
Mountain Climber
2
40 secs
-
5
Chest Fly (Dumbbell)
3
40 secs
-
6
Lying Leg Raise
2
40 secs
-
7
Stretching
5
30 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
2 mins
-
2
Burpee
3
40 secs
-
3
Upright Row (Cable)
2
40 secs
-
4
Mountain Climber
2
40 secs
-
5
Chest Fly (Dumbbell)
3
40 secs
-
6
Lying Leg Raise
2
40 secs
-
7
Stretching
5
30 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
2 mins
-
2
Burpee
3
40 secs
-
3
Upright Row (Cable)
2
40 secs
-
4
Mountain Climber
2
40 secs
-
5
Chest Fly (Dumbbell)
3
40 secs
-
6
Lying Leg Raise
2
40 secs
-
7
Stretching
5
30 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
2 mins
-
2
Burpee
3
40 secs
-
3
Upright Row (Cable)
2
40 secs
-
4
Mountain Climber
2
40 secs
-
5
Chest Fly (Dumbbell)
3
40 secs
-
6
Lying Leg Raise
2
40 secs
-
7
Stretching
5
30 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
2 mins
-
2
Burpee
3
40 secs
-
3
Upright Row (Cable)
2
40 secs
-
4
Mountain Climber
2
40 secs
-
5
Chest Fly (Dumbbell)
3
40 secs
-
6
Lying Leg Raise
2
40 secs
-
7
Stretching
5
30 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
2 mins
-
2
Burpee
3
40 secs
-
3
Upright Row (Cable)
2
40 secs
-
4
Mountain Climber
2
40 secs
-
5
Chest Fly (Dumbbell)
3
40 secs
-
6
Lying Leg Raise
2
40 secs
-
7
Stretching
5
30 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
2 mins
-
2
Burpee
3
40 secs
-
3
Upright Row (Cable)
2
40 secs
-
4
Mountain Climber
2
40 secs
-
5
Chest Fly (Dumbbell)
3
40 secs
-
6
Lying Leg Raise
2
40 secs
-
7
Stretching
5
30 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
2
1 mins
-
2
Stretching
2
1 mins
-
3
Stretching
2
30 secs
-
4
Cat Cow Stretch
7
15 secs
-
5
Stretching
2
30 secs
-
6
Stretching
2
30 secs
-
7
Stretching
2
30 secs
-
8
Hamstring Stretch with Rotation
2
30 secs
-
9
Stretching
1
2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
2
1 mins
-
2
Stretching
2
1 mins
-
3
Stretching
2
30 secs
-
4
Cat Cow Stretch
7
15 secs
-
5
Stretching
2
30 secs
-
6
Stretching
2
30 secs
-
7
Stretching
2
30 secs
-
8
Hamstring Stretch with Rotation
2
30 secs
-
9
Stretching
1
2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
2
1 mins
-
2
Stretching
2
1 mins
-
3
Stretching
2
30 secs
-
4
Cat Cow Stretch
7
15 secs
-
5
Stretching
2
30 secs
-
6
Stretching
2
30 secs
-
7
Stretching
2
30 secs
-
8
Hamstring Stretch with Rotation
2
30 secs
-
9
Stretching
1
2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
2
1 mins
-
2
Stretching
2
1 mins
-
3
Stretching
2
30 secs
-
4
Cat Cow Stretch
7
15 secs
-
5
Stretching
2
30 secs
-
6
Stretching
2
30 secs
-
7
Stretching
2
30 secs
-
8
Hamstring Stretch with Rotation
2
30 secs
-
9
Stretching
1
2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
2
1 mins
-
2
Stretching
2
1 mins
-
3
Stretching
2
30 secs
-
4
Cat Cow Stretch
7
15 secs
-
5
Stretching
2
30 secs
-
6
Stretching
2
30 secs
-
7
Stretching
2
30 secs
-
8
Hamstring Stretch with Rotation
2
30 secs
-
9
Stretching
1
2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
2
1 mins
-
2
Stretching
2
1 mins
-
3
Stretching
2
30 secs
-
4
Cat Cow Stretch
7
15 secs
-
5
Stretching
2
30 secs
-
6
Stretching
2
30 secs
-
7
Stretching
2
30 secs
-
8
Hamstring Stretch with Rotation
2
30 secs
-
9
Stretching
1
2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
2
1 mins
-
2
Stretching
2
1 mins
-
3
Stretching
2
30 secs
-
4
Cat Cow Stretch
7
15 secs
-
5
Stretching
2
30 secs
-
6
Stretching
2
30 secs
-
7
Stretching
2
30 secs
-
8
Hamstring Stretch with Rotation
2
30 secs
-
9
Stretching
1
2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
2
1 mins
-
2
Stretching
2
1 mins
-
3
Stretching
2
30 secs
-
4
Cat Cow Stretch
7
15 secs
-
5
Stretching
2
30 secs
-
6
Stretching
2
30 secs
-
7
Stretching
2
30 secs
-
8
Hamstring Stretch with Rotation
2
30 secs
-
9
Stretching
1
2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
2
1 mins
-
2
Stretching
2
1 mins
-
3
Stretching
2
30 secs
-
4
Cat Cow Stretch
7
15 secs
-
5
Stretching
2
30 secs
-
6
Stretching
2
30 secs
-
7
Stretching
2
30 secs
-
8
Hamstring Stretch with Rotation
2
30 secs
-
9
Stretching
1
2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
2
1 mins
-
2
Stretching
2
1 mins
-
3
Stretching
2
30 secs
-
4
Cat Cow Stretch
7
15 secs
-
5
Stretching
2
30 secs
-
6
Stretching
2
30 secs
-
7
Stretching
2
30 secs
-
8
Hamstring Stretch with Rotation
2
30 secs
-
9
Stretching
1
2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
2
1 mins
-
2
Stretching
2
1 mins
-
3
Stretching
2
30 secs
-
4
Cat Cow Stretch
7
15 secs
-
5
Stretching
2
30 secs
-
6
Stretching
2
30 secs
-
7
Stretching
2
30 secs
-
8
Hamstring Stretch with Rotation
2
30 secs
-
9
Stretching
1
2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
2
1 mins
-
2
Stretching
2
1 mins
-
3
Stretching
2
30 secs
-
4
Cat Cow Stretch
7
15 secs
-
5
Stretching
2
30 secs
-
6
Stretching
2
30 secs
-
7
Stretching
2
30 secs
-
8
Hamstring Stretch with Rotation
2
30 secs
-
9
Stretching
1
2 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
2 mins
-
2
High Knee
1
1 mins
-
3
Sit Up
2
40 secs
-
4
Oblique Crunch
2
40 secs
-
5
Copenhagen Plank
2
40 secs
-
6
Glute Kickback
2
40 secs
-
7
Stretching
5
30 secs
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
2 mins
-
2
High Knee
1
1 mins
-
3
Sit Up
2
40 secs
-
4
Oblique Crunch
2
40 secs
-
5
Copenhagen Plank
2
40 secs
-
6
Glute Kickback
2
40 secs
-
7
Stretching
5
30 secs
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
2 mins
-
2
High Knee
1
1 mins
-
3
Sit Up
2
40 secs
-
4
Oblique Crunch
2
40 secs
-
5
Copenhagen Plank
2
40 secs
-
6
Glute Kickback
2
40 secs
-
7
Stretching
5
30 secs
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
2 mins
-
2
High Knee
1
1 mins
-
3
Sit Up
2
40 secs
-
4
Oblique Crunch
2
40 secs
-
5
Copenhagen Plank
2
40 secs
-
6
Glute Kickback
2
40 secs
-
7
Stretching
5
30 secs
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
2 mins
-
2
High Knee
1
1 mins
-
3
Sit Up
2
40 secs
-
4
Oblique Crunch
2
40 secs
-
5
Copenhagen Plank
2
40 secs
-
6
Glute Kickback
2
40 secs
-
7
Stretching
5
30 secs
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
2 mins
-
2
High Knee
1
1 mins
-
3
Sit Up
2
40 secs
-
4
Oblique Crunch
2
40 secs
-
5
Copenhagen Plank
2
40 secs
-
6
Glute Kickback
2
40 secs
-
7
Stretching
5
30 secs
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
2 mins
-
2
High Knee
1
1 mins
-
3
Sit Up
2
40 secs
-
4
Oblique Crunch
2
40 secs
-
5
Copenhagen Plank
2
40 secs
-
6
Glute Kickback
2
40 secs
-
7
Stretching
5
30 secs
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
2 mins
-
2
High Knee
1
1 mins
-
3
Sit Up
2
40 secs
-
4
Oblique Crunch
2
40 secs
-
5
Copenhagen Plank
2
40 secs
-
6
Glute Kickback
2
40 secs
-
7
Stretching
5
30 secs
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
2 mins
-
2
High Knee
1
1 mins
-
3
Sit Up
2
40 secs
-
4
Oblique Crunch
2
40 secs
-
5
Copenhagen Plank
2
40 secs
-
6
Glute Kickback
2
40 secs
-
7
Stretching
5
30 secs
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
2 mins
-
2
High Knee
1
1 mins
-
3
Sit Up
2
40 secs
-
4
Oblique Crunch
2
40 secs
-
5
Copenhagen Plank
2
40 secs
-
6
Glute Kickback
2
40 secs
-
7
Stretching
5
30 secs
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
2 mins
-
2
High Knee
1
1 mins
-
3
Sit Up
2
40 secs
-
4
Oblique Crunch
2
40 secs
-
5
Copenhagen Plank
2
40 secs
-
6
Glute Kickback
2
40 secs
-
7
Stretching
5
30 secs
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
2 mins
-
2
High Knee
1
1 mins
-
3
Sit Up
2
40 secs
-
4
Oblique Crunch
2
40 secs
-
5
Copenhagen Plank
2
40 secs
-
6
Glute Kickback
2
40 secs
-
7
Stretching
5
30 secs
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
2
1 mins
-
2
Stretching
2
1 mins
-
3
Stretching
2
30 secs
-
4
Cat Cow Stretch
7
15 secs
-
5
Stretching
2
30 secs
-
6
Stretching
2
30 secs
-
7
Stretching
2
30 secs
-
8
Hamstring Stretch with Rotation
2
30 secs
-
9
Stretching
1
2 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
2
1 mins
-
2
Stretching
2
1 mins
-
3
Stretching
2
30 secs
-
4
Cat Cow Stretch
7
15 secs
-
5
Stretching
2
30 secs
-
6
Stretching
2
30 secs
-
7
Stretching
2
30 secs
-
8
Hamstring Stretch with Rotation
2
30 secs
-
9
Stretching
1
2 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
2
1 mins
-
2
Stretching
2
1 mins
-
3
Stretching
2
30 secs
-
4
Cat Cow Stretch
7
15 secs
-
5
Stretching
2
30 secs
-
6
Stretching
2
30 secs
-
7
Stretching
2
30 secs
-
8
Hamstring Stretch with Rotation
2
30 secs
-
9
Stretching
1
2 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
2
1 mins
-
2
Stretching
2
1 mins
-
3
Stretching
2
30 secs
-
4
Cat Cow Stretch
7
15 secs
-
5
Stretching
2
30 secs
-
6
Stretching
2
30 secs
-
7
Stretching
2
30 secs
-
8
Hamstring Stretch with Rotation
2
30 secs
-
9
Stretching
1
2 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
2
1 mins
-
2
Stretching
2
1 mins
-
3
Stretching
2
30 secs
-
4
Cat Cow Stretch
7
15 secs
-
5
Stretching
2
30 secs
-
6
Stretching
2
30 secs
-
7
Stretching
2
30 secs
-
8
Hamstring Stretch with Rotation
2
30 secs
-
9
Stretching
1
2 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
2
1 mins
-
2
Stretching
2
1 mins
-
3
Stretching
2
30 secs
-
4
Cat Cow Stretch
7
15 secs
-
5
Stretching
2
30 secs
-
6
Stretching
2
30 secs
-
7
Stretching
2
30 secs
-
8
Hamstring Stretch with Rotation
2
30 secs
-
9
Stretching
1
2 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
2
1 mins
-
2
Stretching
2
1 mins
-
3
Stretching
2
30 secs
-
4
Cat Cow Stretch
7
15 secs
-
5
Stretching
2
30 secs
-
6
Stretching
2
30 secs
-
7
Stretching
2
30 secs
-
8
Hamstring Stretch with Rotation
2
30 secs
-
9
Stretching
1
2 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
2
1 mins
-
2
Stretching
2
1 mins
-
3
Stretching
2
30 secs
-
4
Cat Cow Stretch
7
15 secs
-
5
Stretching
2
30 secs
-
6
Stretching
2
30 secs
-
7
Stretching
2
30 secs
-
8
Hamstring Stretch with Rotation
2
30 secs
-
9
Stretching
1
2 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
2
1 mins
-
2
Stretching
2
1 mins
-
3
Stretching
2
30 secs
-
4
Cat Cow Stretch
7
15 secs
-
5
Stretching
2
30 secs
-
6
Stretching
2
30 secs
-
7
Stretching
2
30 secs
-
8
Hamstring Stretch with Rotation
2
30 secs
-
9
Stretching
1
2 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
2
1 mins
-
2
Stretching
2
1 mins
-
3
Stretching
2
30 secs
-
4
Cat Cow Stretch
7
15 secs
-
5
Stretching
2
30 secs
-
6
Stretching
2
30 secs
-
7
Stretching
2
30 secs
-
8
Hamstring Stretch with Rotation
2
30 secs
-
9
Stretching
1
2 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
2
1 mins
-
2
Stretching
2
1 mins
-
3
Stretching
2
30 secs
-
4
Cat Cow Stretch
7
15 secs
-
5
Stretching
2
30 secs
-
6
Stretching
2
30 secs
-
7
Stretching
2
30 secs
-
8
Hamstring Stretch with Rotation
2
30 secs
-
9
Stretching
1
2 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
2
1 mins
-
2
Stretching
2
1 mins
-
3
Stretching
2
30 secs
-
4
Cat Cow Stretch
7
15 secs
-
5
Stretching
2
30 secs
-
6
Stretching
2
30 secs
-
7
Stretching
2
30 secs
-
8
Hamstring Stretch with Rotation
2
30 secs
-
9
Stretching
1
2 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Jumping Jack
1 Set
2 mins
-
2
Push Up
3 Sets
40 secs
-
3
Ab Wheel
2 Sets
30 secs
-
4
Dumbbell Row
4 Sets
40 secs
-
5
Bicycle Crunch
3 Sets
40 secs
-
6
Plank With Arm Raise
2 Sets
40 secs
-
7
Stretching
5 Sets
30 secs
-
Day 2
1
Light Jog
1 Set
2 mins
-
2
Squat (Bodyweight)
3 Sets
40 secs
-
3
Lunge (Kettlebell)
3 Sets
40 secs
-
4
Side Leg Raise (Resistance Bands)
2 Sets
40 secs
-
5
Russian Twist (Dumbbell)
2 Sets
40 secs
-
6
Glute Bridge (Bodyweight)
2 Sets
40 secs
-
7
Stretching
5 Sets
30 secs
-
Day 3
1
Stretching
2 Sets
1 mins
-
2
Stretching
2 Sets
1 mins
-
3
Stretching
2 Sets
30 secs
-
4
Cat Cow Stretch
7 Sets
15 secs
-
5
Stretching
2 Sets
30 secs
-
6
Stretching
2 Sets
30 secs
-
7
Stretching
2 Sets
30 secs
-
8
Hamstring Stretch with Rotation
2 Sets
30 secs
-
9
Stretching
1 Set
2 mins
-
Day 5
1
Stretching
2 Sets
1 mins
-
2
Stretching
2 Sets
1 mins
-
3
Stretching
2 Sets
30 secs
-
4
Cat Cow Stretch
7 Sets
15 secs
-
5
Stretching
2 Sets
30 secs
-
6
Stretching
2 Sets
30 secs
-
7
Stretching
2 Sets
30 secs
-
8
Hamstring Stretch with Rotation
2 Sets
30 secs
-
9
Stretching
1 Set
2 mins
-
Day 7
1
Stretching
2 Sets
1 mins
-
2
Stretching
2 Sets
1 mins
-
3
Stretching
2 Sets
30 secs
-
4
Cat Cow Stretch
7 Sets
15 secs
-
5
Stretching
2 Sets
30 secs
-
6
Stretching
2 Sets
30 secs
-
7
Stretching
2 Sets
30 secs
-
8
Hamstring Stretch with Rotation
2 Sets
30 secs
-
9
Stretching
1 Set
2 mins
-
Day 4
1
Light Jog
1 Set
2 mins
-
2
Burpee
3 Sets
40 secs
-
3
Upright Row (Cable)
2 Sets
40 secs
-
4
Mountain Climber
2 Sets
40 secs
-
5
Chest Fly (Dumbbell)
3 Sets
40 secs
-
6
Lying Leg Raise
2 Sets
40 secs
-
7
Stretching
5 Sets
30 secs
-
Day 6
1
Jumping Jack
1 Set
2 mins
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2
High Knee
1 Set
1 mins
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3
Sit Up
2 Sets
40 secs
-
4
Oblique Crunch
2 Sets
40 secs
-
5
Copenhagen Plank
2 Sets
40 secs
-
6
Glute Kickback
2 Sets
40 secs
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7
Stretching
5 Sets
30 secs
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