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BoostcampPNG

Calisthenic /Bodyweight Circuit

by Harrison Newkirk
8 athletes joined

Program Description

Build full body strength, muscle, and endurance through mastering bodyweight basics. Run through the circuit 1 or 2 times. Push for max reps on each exercise, and try to improve that number each workout. Rest as little as needed between each exercise. Beginners should do this 3 times a week. Intermediate 4 times a week. And advanced 5 times a week.

Program Overview

  • Level
    Beginner, Advanced, Novice, Intermediate
  • Goal
    Athletics, Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    12 weeks
  • Time Per Workout
    30 minutes
  • Created
    Jul 07, 2025 05:16
  • Last Edited
    Sep 02, 2025 02:40

Summary

Transform your body with this dynamic 12-week Calisthenic/Bodyweight Circuit program, designed for five days a week of intense, full-body workouts. Each session challenges you to maximize your reps across a variety of bodyweight exercises, including Pike Push-Ups, Pull-Ups, and Burpees, all while minimizing rest to keep your heart rate up. Perfect for at-home training, this program will enhance your strength, endurance, and overall fitness without the need for equipment. Get ready to push your limits and achieve remarkable results!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.2%
Triceps
11.4%
Lats
11.4%
Abs
11.4%
Glutes
10.6%
Quadriceps
8.1%
Front Delts
7.3%
Hamstrings
7.3%
Chest
6.5%
Other
4.1%
Biceps
2.4%
Adductors
2.4%
Middle Delts
2.4%
Lower Back
2.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
RPE 10
2
Pull-Up (Bodyweight)
1
RPE 10
3
Lunge (Bodyweight)
1
RPE 10
4
Hanging Leg Raise
1
RPE 10
5
Dip (Bodyweight)
1
RPE 10
6
Chin-Up (Bodyweight)
1
RPE 10
7
Squat (Bodyweight)
1
RPE 10
8
Mountain Climber
1
RPE 10
9
Push Up
1
RPE 10
10
Inverted Row
1
RPE 10
11
Glute Bridge (Bodyweight)
1
RPE 10
12
Sit Up
1
RPE 10
13
Burpee
1
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
RPE 10
2
Pull-Up (Bodyweight)
1
RPE 10
3
Lunge (Bodyweight)
1
RPE 10
4
Hanging Leg Raise
1
RPE 10
5
Dip (Bodyweight)
1
RPE 10
6
Chin-Up (Bodyweight)
1
RPE 10
7
Squat (Bodyweight)
1
RPE 10
8
Mountain Climber
1
RPE 10
9
Push Up
1
RPE 10
10
Inverted Row
1
RPE 10
11
Glute Bridge (Bodyweight)
1
RPE 10
12
Sit Up
1
RPE 10
13
Burpee
1
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
RPE 10
2
Pull-Up (Bodyweight)
1
RPE 10
3
Lunge (Bodyweight)
1
RPE 10
4
Hanging Leg Raise
1
RPE 10
5
Dip (Bodyweight)
1
RPE 10
6
Chin-Up (Bodyweight)
1
RPE 10
7
Squat (Bodyweight)
1
RPE 10
8
Mountain Climber
1
RPE 10
9
Push Up
1
RPE 10
10
Inverted Row
1
RPE 10
11
Glute Bridge (Bodyweight)
1
RPE 10
12
Sit Up
1
RPE 10
13
Burpee
1
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
RPE 10
2
Pull-Up (Bodyweight)
1
RPE 10
3
Lunge (Bodyweight)
1
RPE 10
4
Hanging Leg Raise
1
RPE 10
5
Dip (Bodyweight)
1
RPE 10
6
Chin-Up (Bodyweight)
1
RPE 10
7
Squat (Bodyweight)
1
RPE 10
8
Mountain Climber
1
RPE 10
9
Push Up
1
RPE 10
10
Inverted Row
1
RPE 10
11
Glute Bridge (Bodyweight)
1
RPE 10
12
Sit Up
1
RPE 10
13
Burpee
1
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
RPE 10
2
Pull-Up (Bodyweight)
1
RPE 10
3
Lunge (Bodyweight)
1
RPE 10
4
Hanging Leg Raise
1
RPE 10
5
Dip (Bodyweight)
1
RPE 10
6
Chin-Up (Bodyweight)
1
RPE 10
7
Squat (Bodyweight)
1
RPE 10
8
Mountain Climber
1
RPE 10
9
Push Up
1
RPE 10
10
Inverted Row
1
RPE 10
11
Glute Bridge (Bodyweight)
1
RPE 10
12
Sit Up
1
RPE 10
13
Burpee
1
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
RPE 10
2
Pull-Up (Bodyweight)
1
RPE 10
3
Lunge (Bodyweight)
1
RPE 10
4
Hanging Leg Raise
1
RPE 10
5
Dip (Bodyweight)
1
RPE 10
6
Chin-Up (Bodyweight)
1
RPE 10
7
Squat (Bodyweight)
1
RPE 10
8
Mountain Climber
1
RPE 10
9
Push Up
1
RPE 10
10
Inverted Row
1
RPE 10
11
Glute Bridge (Bodyweight)
1
RPE 10
12
Sit Up
1
RPE 10
13
Burpee
1
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
RPE 10
2
Pull-Up (Bodyweight)
1
RPE 10
3
Lunge (Bodyweight)
1
RPE 10
4
Hanging Leg Raise
1
RPE 10
5
Dip (Bodyweight)
1
RPE 10
6
Chin-Up (Bodyweight)
1
RPE 10
7
Squat (Bodyweight)
1
RPE 10
8
Mountain Climber
1
RPE 10
9
Push Up
1
RPE 10
10
Inverted Row
1
RPE 10
11
Glute Bridge (Bodyweight)
1
RPE 10
12
Sit Up
1
RPE 10
13
Burpee
1
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
RPE 10
2
Pull-Up (Bodyweight)
1
RPE 10
3
Lunge (Bodyweight)
1
RPE 10
4
Hanging Leg Raise
1
RPE 10
5
Dip (Bodyweight)
1
RPE 10
6
Chin-Up (Bodyweight)
1
RPE 10
7
Squat (Bodyweight)
1
RPE 10
8
Mountain Climber
1
RPE 10
9
Push Up
1
RPE 10
10
Inverted Row
1
RPE 10
11
Glute Bridge (Bodyweight)
1
RPE 10
12
Sit Up
1
RPE 10
13
Burpee
1
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
RPE 10
2
Pull-Up (Bodyweight)
1
RPE 10
3
Lunge (Bodyweight)
1
RPE 10
4
Hanging Leg Raise
1
RPE 10
5
Dip (Bodyweight)
1
RPE 10
6
Chin-Up (Bodyweight)
1
RPE 10
7
Squat (Bodyweight)
1
RPE 10
8
Mountain Climber
1
RPE 10
9
Push Up
1
RPE 10
10
Inverted Row
1
RPE 10
11
Glute Bridge (Bodyweight)
1
RPE 10
12
Sit Up
1
RPE 10
13
Burpee
1
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
RPE 10
2
Pull-Up (Bodyweight)
1
RPE 10
3
Lunge (Bodyweight)
1
RPE 10
4
Hanging Leg Raise
1
RPE 10
5
Dip (Bodyweight)
1
RPE 10
6
Chin-Up (Bodyweight)
1
RPE 10
7
Squat (Bodyweight)
1
RPE 10
8
Mountain Climber
1
RPE 10
9
Push Up
1
RPE 10
10
Inverted Row
1
RPE 10
11
Glute Bridge (Bodyweight)
1
RPE 10
12
Sit Up
1
RPE 10
13
Burpee
1
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
RPE 10
2
Pull-Up (Bodyweight)
1
RPE 10
3
Lunge (Bodyweight)
1
RPE 10
4
Hanging Leg Raise
1
RPE 10
5
Dip (Bodyweight)
1
RPE 10
6
Chin-Up (Bodyweight)
1
RPE 10
7
Squat (Bodyweight)
1
RPE 10
8
Mountain Climber
1
RPE 10
9
Push Up
1
RPE 10
10
Inverted Row
1
RPE 10
11
Glute Bridge (Bodyweight)
1
RPE 10
12
Sit Up
1
RPE 10
13
Burpee
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
RPE 10
2
Pull-Up (Bodyweight)
1
RPE 10
3
Lunge (Bodyweight)
1
RPE 10
4
Hanging Leg Raise
1
RPE 10
5
Dip (Bodyweight)
1
RPE 10
6
Chin-Up (Bodyweight)
1
RPE 10
7
Squat (Bodyweight)
1
RPE 10
8
Mountain Climber
1
RPE 10
9
Push Up
1
RPE 10
10
Inverted Row
1
RPE 10
11
Glute Bridge (Bodyweight)
1
RPE 10
12
Sit Up
1
RPE 10
13
Burpee
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
RPE 10
2
Pull-Up (Bodyweight)
1
RPE 10
3
Lunge (Bodyweight)
1
RPE 10
4
Hanging Leg Raise
1
RPE 10
5
Dip (Bodyweight)
1
RPE 10
6
Chin-Up (Bodyweight)
1
RPE 10
7
Squat (Bodyweight)
1
RPE 10
8
Mountain Climber
1
RPE 10
9
Push Up
1
RPE 10
10
Inverted Row
1
RPE 10
11
Glute Bridge (Bodyweight)
1
RPE 10
12
Sit Up
1
RPE 10
13
Burpee
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
RPE 10
2
Pull-Up (Bodyweight)
1
RPE 10
3
Lunge (Bodyweight)
1
RPE 10
4
Hanging Leg Raise
1
RPE 10
5
Dip (Bodyweight)
1
RPE 10
6
Chin-Up (Bodyweight)
1
RPE 10
7
Squat (Bodyweight)
1
RPE 10
8
Mountain Climber
1
RPE 10
9
Push Up
1
RPE 10
10
Inverted Row
1
RPE 10
11
Glute Bridge (Bodyweight)
1
RPE 10
12
Sit Up
1
RPE 10
13
Burpee
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
RPE 10
2
Pull-Up (Bodyweight)
1
RPE 10
3
Lunge (Bodyweight)
1
RPE 10
4
Hanging Leg Raise
1
RPE 10
5
Dip (Bodyweight)
1
RPE 10
6
Chin-Up (Bodyweight)
1
RPE 10
7
Squat (Bodyweight)
1
RPE 10
8
Mountain Climber
1
RPE 10
9
Push Up
1
RPE 10
10
Inverted Row
1
RPE 10
11
Glute Bridge (Bodyweight)
1
RPE 10
12
Sit Up
1
RPE 10
13
Burpee
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
RPE 10
2
Pull-Up (Bodyweight)
1
RPE 10
3
Lunge (Bodyweight)
1
RPE 10
4
Hanging Leg Raise
1
RPE 10
5
Dip (Bodyweight)
1
RPE 10
6
Chin-Up (Bodyweight)
1
RPE 10
7
Squat (Bodyweight)
1
RPE 10
8
Mountain Climber
1
RPE 10
9
Push Up
1
RPE 10
10
Inverted Row
1
RPE 10
11
Glute Bridge (Bodyweight)
1
RPE 10
12
Sit Up
1
RPE 10
13
Burpee
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
RPE 10
2
Pull-Up (Bodyweight)
1
RPE 10
3
Lunge (Bodyweight)
1
RPE 10
4
Hanging Leg Raise
1
RPE 10
5
Dip (Bodyweight)
1
RPE 10
6
Chin-Up (Bodyweight)
1
RPE 10
7
Squat (Bodyweight)
1
RPE 10
8
Mountain Climber
1
RPE 10
9
Push Up
1
RPE 10
10
Inverted Row
1
RPE 10
11
Glute Bridge (Bodyweight)
1
RPE 10
12
Sit Up
1
RPE 10
13
Burpee
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
RPE 10
2
Pull-Up (Bodyweight)
1
RPE 10
3
Lunge (Bodyweight)
1
RPE 10
4
Hanging Leg Raise
1
RPE 10
5
Dip (Bodyweight)
1
RPE 10
6
Chin-Up (Bodyweight)
1
RPE 10
7
Squat (Bodyweight)
1
RPE 10
8
Mountain Climber
1
RPE 10
9
Push Up
1
RPE 10
10
Inverted Row
1
RPE 10
11
Glute Bridge (Bodyweight)
1
RPE 10
12
Sit Up
1
RPE 10
13
Burpee
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
RPE 10
2
Pull-Up (Bodyweight)
1
RPE 10
3
Lunge (Bodyweight)
1
RPE 10
4
Hanging Leg Raise
1
RPE 10
5
Dip (Bodyweight)
1
RPE 10
6
Chin-Up (Bodyweight)
1
RPE 10
7
Squat (Bodyweight)
1
RPE 10
8
Mountain Climber
1
RPE 10
9
Push Up
1
RPE 10
10
Inverted Row
1
RPE 10
11
Glute Bridge (Bodyweight)
1
RPE 10
12
Sit Up
1
RPE 10
13
Burpee
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
RPE 10
2
Pull-Up (Bodyweight)
1
RPE 10
3
Lunge (Bodyweight)
1
RPE 10
4
Hanging Leg Raise
1
RPE 10
5
Dip (Bodyweight)
1
RPE 10
6
Chin-Up (Bodyweight)
1
RPE 10
7
Squat (Bodyweight)
1
RPE 10
8
Mountain Climber
1
RPE 10
9
Push Up
1
RPE 10
10
Inverted Row
1
RPE 10
11
Glute Bridge (Bodyweight)
1
RPE 10
12
Sit Up
1
RPE 10
13
Burpee
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
RPE 10
2
Pull-Up (Bodyweight)
1
RPE 10
3
Lunge (Bodyweight)
1
RPE 10
4
Hanging Leg Raise
1
RPE 10
5
Dip (Bodyweight)
1
RPE 10
6
Chin-Up (Bodyweight)
1
RPE 10
7
Squat (Bodyweight)
1
RPE 10
8
Mountain Climber
1
RPE 10
9
Push Up
1
RPE 10
10
Inverted Row
1
RPE 10
11
Glute Bridge (Bodyweight)
1
RPE 10
12
Sit Up
1
RPE 10
13
Burpee
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
RPE 10
2
Pull-Up (Bodyweight)
1
RPE 10
3
Lunge (Bodyweight)
1
RPE 10
4
Hanging Leg Raise
1
RPE 10
5
Dip (Bodyweight)
1
RPE 10
6
Chin-Up (Bodyweight)
1
RPE 10
7
Squat (Bodyweight)
1
RPE 10
8
Mountain Climber
1
RPE 10
9
Push Up
1
RPE 10
10
Inverted Row
1
RPE 10
11
Glute Bridge (Bodyweight)
1
RPE 10
12
Sit Up
1
RPE 10
13
Burpee
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
RPE 10
2
Pull-Up (Bodyweight)
1
RPE 10
3
Lunge (Bodyweight)
1
RPE 10
4
Hanging Leg Raise
1
RPE 10
5
Dip (Bodyweight)
1
RPE 10
6
Chin-Up (Bodyweight)
1
RPE 10
7
Squat (Bodyweight)
1
RPE 10
8
Mountain Climber
1
RPE 10
9
Push Up
1
RPE 10
10
Inverted Row
1
RPE 10
11
Glute Bridge (Bodyweight)
1
RPE 10
12
Sit Up
1
RPE 10
13
Burpee
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
RPE 10
2
Pull-Up (Bodyweight)
1
RPE 10
3
Lunge (Bodyweight)
1
RPE 10
4
Hanging Leg Raise
1
RPE 10
5
Dip (Bodyweight)
1
RPE 10
6
Chin-Up (Bodyweight)
1
RPE 10
7
Squat (Bodyweight)
1
RPE 10
8
Mountain Climber
1
RPE 10
9
Push Up
1
RPE 10
10
Inverted Row
1
RPE 10
11
Glute Bridge (Bodyweight)
1
RPE 10
12
Sit Up
1
RPE 10
13
Burpee
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
RPE 10
2
Pull-Up (Bodyweight)
1
RPE 10
3
Lunge (Bodyweight)
1
RPE 10
4
Hanging Leg Raise
1
RPE 10
5
Dip (Bodyweight)
1
RPE 10
6
Chin-Up (Bodyweight)
1
RPE 10
7
Squat (Bodyweight)
1
RPE 10
8
Mountain Climber
1
RPE 10
9
Push Up
1
RPE 10
10
Inverted Row
1
RPE 10
11
Glute Bridge (Bodyweight)
1
RPE 10
12
Sit Up
1
RPE 10
13
Burpee
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
RPE 10
2
Pull-Up (Bodyweight)
1
RPE 10
3
Lunge (Bodyweight)
1
RPE 10
4
Hanging Leg Raise
1
RPE 10
5
Dip (Bodyweight)
1
RPE 10
6
Chin-Up (Bodyweight)
1
RPE 10
7
Squat (Bodyweight)
1
RPE 10
8
Mountain Climber
1
RPE 10
9
Push Up
1
RPE 10
10
Inverted Row
1
RPE 10
11
Glute Bridge (Bodyweight)
1
RPE 10
12
Sit Up
1
RPE 10
13
Burpee
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
RPE 10
2
Pull-Up (Bodyweight)
1
RPE 10
3
Lunge (Bodyweight)
1
RPE 10
4
Hanging Leg Raise
1
RPE 10
5
Dip (Bodyweight)
1
RPE 10
6
Chin-Up (Bodyweight)
1
RPE 10
7
Squat (Bodyweight)
1
RPE 10
8
Mountain Climber
1
RPE 10
9
Push Up
1
RPE 10
10
Inverted Row
1
RPE 10
11
Glute Bridge (Bodyweight)
1
RPE 10
12
Sit Up
1
RPE 10
13
Burpee
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
RPE 10
2
Pull-Up (Bodyweight)
1
RPE 10
3
Lunge (Bodyweight)
1
RPE 10
4
Hanging Leg Raise
1
RPE 10
5
Dip (Bodyweight)
1
RPE 10
6
Chin-Up (Bodyweight)
1
RPE 10
7
Squat (Bodyweight)
1
RPE 10
8
Mountain Climber
1
RPE 10
9
Push Up
1
RPE 10
10
Inverted Row
1
RPE 10
11
Glute Bridge (Bodyweight)
1
RPE 10
12
Sit Up
1
RPE 10
13
Burpee
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
RPE 10
2
Pull-Up (Bodyweight)
1
RPE 10
3
Lunge (Bodyweight)
1
RPE 10
4
Hanging Leg Raise
1
RPE 10
5
Dip (Bodyweight)
1
RPE 10
6
Chin-Up (Bodyweight)
1
RPE 10
7
Squat (Bodyweight)
1
RPE 10
8
Mountain Climber
1
RPE 10
9
Push Up
1
RPE 10
10
Inverted Row
1
RPE 10
11
Glute Bridge (Bodyweight)
1
RPE 10
12
Sit Up
1
RPE 10
13
Burpee
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
RPE 10
2
Pull-Up (Bodyweight)
1
RPE 10
3
Lunge (Bodyweight)
1
RPE 10
4
Hanging Leg Raise
1
RPE 10
5
Dip (Bodyweight)
1
RPE 10
6
Chin-Up (Bodyweight)
1
RPE 10
7
Squat (Bodyweight)
1
RPE 10
8
Mountain Climber
1
RPE 10
9
Push Up
1
RPE 10
10
Inverted Row
1
RPE 10
11
Glute Bridge (Bodyweight)
1
RPE 10
12
Sit Up
1
RPE 10
13
Burpee
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
RPE 10
2
Pull-Up (Bodyweight)
1
RPE 10
3
Lunge (Bodyweight)
1
RPE 10
4
Hanging Leg Raise
1
RPE 10
5
Dip (Bodyweight)
1
RPE 10
6
Chin-Up (Bodyweight)
1
RPE 10
7
Squat (Bodyweight)
1
RPE 10
8
Mountain Climber
1
RPE 10
9
Push Up
1
RPE 10
10
Inverted Row
1
RPE 10
11
Glute Bridge (Bodyweight)
1
RPE 10
12
Sit Up
1
RPE 10
13
Burpee
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
RPE 10
2
Pull-Up (Bodyweight)
1
RPE 10
3
Lunge (Bodyweight)
1
RPE 10
4
Hanging Leg Raise
1
RPE 10
5
Dip (Bodyweight)
1
RPE 10
6
Chin-Up (Bodyweight)
1
RPE 10
7
Squat (Bodyweight)
1
RPE 10
8
Mountain Climber
1
RPE 10
9
Push Up
1
RPE 10
10
Inverted Row
1
RPE 10
11
Glute Bridge (Bodyweight)
1
RPE 10
12
Sit Up
1
RPE 10
13
Burpee
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
RPE 10
2
Pull-Up (Bodyweight)
1
RPE 10
3
Lunge (Bodyweight)
1
RPE 10
4
Hanging Leg Raise
1
RPE 10
5
Dip (Bodyweight)
1
RPE 10
6
Chin-Up (Bodyweight)
1
RPE 10
7
Squat (Bodyweight)
1
RPE 10
8
Mountain Climber
1
RPE 10
9
Push Up
1
RPE 10
10
Inverted Row
1
RPE 10
11
Glute Bridge (Bodyweight)
1
RPE 10
12
Sit Up
1
RPE 10
13
Burpee
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
RPE 10
2
Pull-Up (Bodyweight)
1
RPE 10
3
Lunge (Bodyweight)
1
RPE 10
4
Hanging Leg Raise
1
RPE 10
5
Dip (Bodyweight)
1
RPE 10
6
Chin-Up (Bodyweight)
1
RPE 10
7
Squat (Bodyweight)
1
RPE 10
8
Mountain Climber
1
RPE 10
9
Push Up
1
RPE 10
10
Inverted Row
1
RPE 10
11
Glute Bridge (Bodyweight)
1
RPE 10
12
Sit Up
1
RPE 10
13
Burpee
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
RPE 10
2
Pull-Up (Bodyweight)
1
RPE 10
3
Lunge (Bodyweight)
1
RPE 10
4
Hanging Leg Raise
1
RPE 10
5
Dip (Bodyweight)
1
RPE 10
6
Chin-Up (Bodyweight)
1
RPE 10
7
Squat (Bodyweight)
1
RPE 10
8
Mountain Climber
1
RPE 10
9
Push Up
1
RPE 10
10
Inverted Row
1
RPE 10
11
Glute Bridge (Bodyweight)
1
RPE 10
12
Sit Up
1
RPE 10
13
Burpee
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
RPE 10
2
Pull-Up (Bodyweight)
1
RPE 10
3
Lunge (Bodyweight)
1
RPE 10
4
Hanging Leg Raise
1
RPE 10
5
Dip (Bodyweight)
1
RPE 10
6
Chin-Up (Bodyweight)
1
RPE 10
7
Squat (Bodyweight)
1
RPE 10
8
Mountain Climber
1
RPE 10
9
Push Up
1
RPE 10
10
Inverted Row
1
RPE 10
11
Glute Bridge (Bodyweight)
1
RPE 10
12
Sit Up
1
RPE 10
13
Burpee
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
RPE 10
2
Pull-Up (Bodyweight)
1
RPE 10
3
Lunge (Bodyweight)
1
RPE 10
4
Hanging Leg Raise
1
RPE 10
5
Dip (Bodyweight)
1
RPE 10
6
Chin-Up (Bodyweight)
1
RPE 10
7
Squat (Bodyweight)
1
RPE 10
8
Mountain Climber
1
RPE 10
9
Push Up
1
RPE 10
10
Inverted Row
1
RPE 10
11
Glute Bridge (Bodyweight)
1
RPE 10
12
Sit Up
1
RPE 10
13
Burpee
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
RPE 10
2
Pull-Up (Bodyweight)
1
RPE 10
3
Lunge (Bodyweight)
1
RPE 10
4
Hanging Leg Raise
1
RPE 10
5
Dip (Bodyweight)
1
RPE 10
6
Chin-Up (Bodyweight)
1
RPE 10
7
Squat (Bodyweight)
1
RPE 10
8
Mountain Climber
1
RPE 10
9
Push Up
1
RPE 10
10
Inverted Row
1
RPE 10
11
Glute Bridge (Bodyweight)
1
RPE 10
12
Sit Up
1
RPE 10
13
Burpee
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
RPE 10
2
Pull-Up (Bodyweight)
1
RPE 10
3
Lunge (Bodyweight)
1
RPE 10
4
Hanging Leg Raise
1
RPE 10
5
Dip (Bodyweight)
1
RPE 10
6
Chin-Up (Bodyweight)
1
RPE 10
7
Squat (Bodyweight)
1
RPE 10
8
Mountain Climber
1
RPE 10
9
Push Up
1
RPE 10
10
Inverted Row
1
RPE 10
11
Glute Bridge (Bodyweight)
1
RPE 10
12
Sit Up
1
RPE 10
13
Burpee
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
RPE 10
2
Pull-Up (Bodyweight)
1
RPE 10
3
Lunge (Bodyweight)
1
RPE 10
4
Hanging Leg Raise
1
RPE 10
5
Dip (Bodyweight)
1
RPE 10
6
Chin-Up (Bodyweight)
1
RPE 10
7
Squat (Bodyweight)
1
RPE 10
8
Mountain Climber
1
RPE 10
9
Push Up
1
RPE 10
10
Inverted Row
1
RPE 10
11
Glute Bridge (Bodyweight)
1
RPE 10
12
Sit Up
1
RPE 10
13
Burpee
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
RPE 10
2
Pull-Up (Bodyweight)
1
RPE 10
3
Lunge (Bodyweight)
1
RPE 10
4
Hanging Leg Raise
1
RPE 10
5
Dip (Bodyweight)
1
RPE 10
6
Chin-Up (Bodyweight)
1
RPE 10
7
Squat (Bodyweight)
1
RPE 10
8
Mountain Climber
1
RPE 10
9
Push Up
1
RPE 10
10
Inverted Row
1
RPE 10
11
Glute Bridge (Bodyweight)
1
RPE 10
12
Sit Up
1
RPE 10
13
Burpee
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
RPE 10
2
Pull-Up (Bodyweight)
1
RPE 10
3
Lunge (Bodyweight)
1
RPE 10
4
Hanging Leg Raise
1
RPE 10
5
Dip (Bodyweight)
1
RPE 10
6
Chin-Up (Bodyweight)
1
RPE 10
7
Squat (Bodyweight)
1
RPE 10
8
Mountain Climber
1
RPE 10
9
Push Up
1
RPE 10
10
Inverted Row
1
RPE 10
11
Glute Bridge (Bodyweight)
1
RPE 10
12
Sit Up
1
RPE 10
13
Burpee
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
RPE 10
2
Pull-Up (Bodyweight)
1
RPE 10
3
Lunge (Bodyweight)
1
RPE 10
4
Hanging Leg Raise
1
RPE 10
5
Dip (Bodyweight)
1
RPE 10
6
Chin-Up (Bodyweight)
1
RPE 10
7
Squat (Bodyweight)
1
RPE 10
8
Mountain Climber
1
RPE 10
9
Push Up
1
RPE 10
10
Inverted Row
1
RPE 10
11
Glute Bridge (Bodyweight)
1
RPE 10
12
Sit Up
1
RPE 10
13
Burpee
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
RPE 10
2
Pull-Up (Bodyweight)
1
RPE 10
3
Lunge (Bodyweight)
1
RPE 10
4
Hanging Leg Raise
1
RPE 10
5
Dip (Bodyweight)
1
RPE 10
6
Chin-Up (Bodyweight)
1
RPE 10
7
Squat (Bodyweight)
1
RPE 10
8
Mountain Climber
1
RPE 10
9
Push Up
1
RPE 10
10
Inverted Row
1
RPE 10
11
Glute Bridge (Bodyweight)
1
RPE 10
12
Sit Up
1
RPE 10
13
Burpee
1
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
RPE 10
2
Pull-Up (Bodyweight)
1
RPE 10
3
Lunge (Bodyweight)
1
RPE 10
4
Hanging Leg Raise
1
RPE 10
5
Dip (Bodyweight)
1
RPE 10
6
Chin-Up (Bodyweight)
1
RPE 10
7
Squat (Bodyweight)
1
RPE 10
8
Mountain Climber
1
RPE 10
9
Push Up
1
RPE 10
10
Inverted Row
1
RPE 10
11
Glute Bridge (Bodyweight)
1
RPE 10
12
Sit Up
1
RPE 10
13
Burpee
1
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
RPE 10
2
Pull-Up (Bodyweight)
1
RPE 10
3
Lunge (Bodyweight)
1
RPE 10
4
Hanging Leg Raise
1
RPE 10
5
Dip (Bodyweight)
1
RPE 10
6
Chin-Up (Bodyweight)
1
RPE 10
7
Squat (Bodyweight)
1
RPE 10
8
Mountain Climber
1
RPE 10
9
Push Up
1
RPE 10
10
Inverted Row
1
RPE 10
11
Glute Bridge (Bodyweight)
1
RPE 10
12
Sit Up
1
RPE 10
13
Burpee
1
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
RPE 10
2
Pull-Up (Bodyweight)
1
RPE 10
3
Lunge (Bodyweight)
1
RPE 10
4
Hanging Leg Raise
1
RPE 10
5
Dip (Bodyweight)
1
RPE 10
6
Chin-Up (Bodyweight)
1
RPE 10
7
Squat (Bodyweight)
1
RPE 10
8
Mountain Climber
1
RPE 10
9
Push Up
1
RPE 10
10
Inverted Row
1
RPE 10
11
Glute Bridge (Bodyweight)
1
RPE 10
12
Sit Up
1
RPE 10
13
Burpee
1
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
RPE 10
2
Pull-Up (Bodyweight)
1
RPE 10
3
Lunge (Bodyweight)
1
RPE 10
4
Hanging Leg Raise
1
RPE 10
5
Dip (Bodyweight)
1
RPE 10
6
Chin-Up (Bodyweight)
1
RPE 10
7
Squat (Bodyweight)
1
RPE 10
8
Mountain Climber
1
RPE 10
9
Push Up
1
RPE 10
10
Inverted Row
1
RPE 10
11
Glute Bridge (Bodyweight)
1
RPE 10
12
Sit Up
1
RPE 10
13
Burpee
1
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
RPE 10
2
Pull-Up (Bodyweight)
1
RPE 10
3
Lunge (Bodyweight)
1
RPE 10
4
Hanging Leg Raise
1
RPE 10
5
Dip (Bodyweight)
1
RPE 10
6
Chin-Up (Bodyweight)
1
RPE 10
7
Squat (Bodyweight)
1
RPE 10
8
Mountain Climber
1
RPE 10
9
Push Up
1
RPE 10
10
Inverted Row
1
RPE 10
11
Glute Bridge (Bodyweight)
1
RPE 10
12
Sit Up
1
RPE 10
13
Burpee
1
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
RPE 10
2
Pull-Up (Bodyweight)
1
RPE 10
3
Lunge (Bodyweight)
1
RPE 10
4
Hanging Leg Raise
1
RPE 10
5
Dip (Bodyweight)
1
RPE 10
6
Chin-Up (Bodyweight)
1
RPE 10
7
Squat (Bodyweight)
1
RPE 10
8
Mountain Climber
1
RPE 10
9
Push Up
1
RPE 10
10
Inverted Row
1
RPE 10
11
Glute Bridge (Bodyweight)
1
RPE 10
12
Sit Up
1
RPE 10
13
Burpee
1
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
RPE 10
2
Pull-Up (Bodyweight)
1
RPE 10
3
Lunge (Bodyweight)
1
RPE 10
4
Hanging Leg Raise
1
RPE 10
5
Dip (Bodyweight)
1
RPE 10
6
Chin-Up (Bodyweight)
1
RPE 10
7
Squat (Bodyweight)
1
RPE 10
8
Mountain Climber
1
RPE 10
9
Push Up
1
RPE 10
10
Inverted Row
1
RPE 10
11
Glute Bridge (Bodyweight)
1
RPE 10
12
Sit Up
1
RPE 10
13
Burpee
1
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
RPE 10
2
Pull-Up (Bodyweight)
1
RPE 10
3
Lunge (Bodyweight)
1
RPE 10
4
Hanging Leg Raise
1
RPE 10
5
Dip (Bodyweight)
1
RPE 10
6
Chin-Up (Bodyweight)
1
RPE 10
7
Squat (Bodyweight)
1
RPE 10
8
Mountain Climber
1
RPE 10
9
Push Up
1
RPE 10
10
Inverted Row
1
RPE 10
11
Glute Bridge (Bodyweight)
1
RPE 10
12
Sit Up
1
RPE 10
13
Burpee
1
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
RPE 10
2
Pull-Up (Bodyweight)
1
RPE 10
3
Lunge (Bodyweight)
1
RPE 10
4
Hanging Leg Raise
1
RPE 10
5
Dip (Bodyweight)
1
RPE 10
6
Chin-Up (Bodyweight)
1
RPE 10
7
Squat (Bodyweight)
1
RPE 10
8
Mountain Climber
1
RPE 10
9
Push Up
1
RPE 10
10
Inverted Row
1
RPE 10
11
Glute Bridge (Bodyweight)
1
RPE 10
12
Sit Up
1
RPE 10
13
Burpee
1
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
RPE 10
2
Pull-Up (Bodyweight)
1
RPE 10
3
Lunge (Bodyweight)
1
RPE 10
4
Hanging Leg Raise
1
RPE 10
5
Dip (Bodyweight)
1
RPE 10
6
Chin-Up (Bodyweight)
1
RPE 10
7
Squat (Bodyweight)
1
RPE 10
8
Mountain Climber
1
RPE 10
9
Push Up
1
RPE 10
10
Inverted Row
1
RPE 10
11
Glute Bridge (Bodyweight)
1
RPE 10
12
Sit Up
1
RPE 10
13
Burpee
1
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
RPE 10
2
Pull-Up (Bodyweight)
1
RPE 10
3
Lunge (Bodyweight)
1
RPE 10
4
Hanging Leg Raise
1
RPE 10
5
Dip (Bodyweight)
1
RPE 10
6
Chin-Up (Bodyweight)
1
RPE 10
7
Squat (Bodyweight)
1
RPE 10
8
Mountain Climber
1
RPE 10
9
Push Up
1
RPE 10
10
Inverted Row
1
RPE 10
11
Glute Bridge (Bodyweight)
1
RPE 10
12
Sit Up
1
RPE 10
13
Burpee
1
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 8
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 8
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 8
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 8
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 8
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 8
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 8
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 8
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 8
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 8
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 8
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 9
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 9
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 9
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 9
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 9
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 9
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 9
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 9
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 9
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 9
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 9
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 10
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 10
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 10
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 10
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 10
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 10
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 10
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 10
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 10
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 10
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 10
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 11
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 12
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 13
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 14
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 15
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Pike Push Up
1 Set
AMRAP
@10
2
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
3
Lunge (Bodyweight)
1 Set
AMRAP
@10
4
Hanging Leg Raise
1 Set
AMRAP
@10
5
Dip (Bodyweight)
1 Set
AMRAP
@10
6
Chin-Up (Bodyweight)
1 Set
AMRAP
@10
7
Squat (Bodyweight)
1 Set
AMRAP
@10
8
Mountain Climber
1 Set
AMRAP
@10
9
Push Up
1 Set
AMRAP
@10
10
Inverted Row
1 Set
AMRAP
@10
11
Glute Bridge (Bodyweight)
1 Set
AMRAP
@10
12
Sit Up
1 Set
AMRAP
@10
13
Burpee
1 Set
AMRAP
@10
Day 2
1
Pike Push Up
1 Set
AMRAP
@10
2
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
3
Lunge (Bodyweight)
1 Set
AMRAP
@10
4
Hanging Leg Raise
1 Set
AMRAP
@10
5
Dip (Bodyweight)
1 Set
AMRAP
@10
6
Chin-Up (Bodyweight)
1 Set
AMRAP
@10
7
Squat (Bodyweight)
1 Set
AMRAP
@10
8
Mountain Climber
1 Set
AMRAP
@10
9
Push Up
1 Set
AMRAP
@10
10
Inverted Row
1 Set
AMRAP
@10
11
Glute Bridge (Bodyweight)
1 Set
AMRAP
@10
12
Sit Up
1 Set
AMRAP
@10
13
Burpee
1 Set
AMRAP
@10
Day 3
1
Pike Push Up
1 Set
AMRAP
@10
2
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
3
Lunge (Bodyweight)
1 Set
AMRAP
@10
4
Hanging Leg Raise
1 Set
AMRAP
@10
5
Dip (Bodyweight)
1 Set
AMRAP
@10
6
Chin-Up (Bodyweight)
1 Set
AMRAP
@10
7
Squat (Bodyweight)
1 Set
AMRAP
@10
8
Mountain Climber
1 Set
AMRAP
@10
9
Push Up
1 Set
AMRAP
@10
10
Inverted Row
1 Set
AMRAP
@10
11
Glute Bridge (Bodyweight)
1 Set
AMRAP
@10
12
Sit Up
1 Set
AMRAP
@10
13
Burpee
1 Set
AMRAP
@10
Day 4
1
Pike Push Up
1 Set
AMRAP
@10
2
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
3
Lunge (Bodyweight)
1 Set
AMRAP
@10
4
Hanging Leg Raise
1 Set
AMRAP
@10
5
Dip (Bodyweight)
1 Set
AMRAP
@10
6
Chin-Up (Bodyweight)
1 Set
AMRAP
@10
7
Squat (Bodyweight)
1 Set
AMRAP
@10
8
Mountain Climber
1 Set
AMRAP
@10
9
Push Up
1 Set
AMRAP
@10
10
Inverted Row
1 Set
AMRAP
@10
11
Glute Bridge (Bodyweight)
1 Set
AMRAP
@10
12
Sit Up
1 Set
AMRAP
@10
13
Burpee
1 Set
AMRAP
@10
Day 5
1
Pike Push Up
1 Set
AMRAP
@10
2
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
3
Lunge (Bodyweight)
1 Set
AMRAP
@10
4
Hanging Leg Raise
1 Set
AMRAP
@10
5
Dip (Bodyweight)
1 Set
AMRAP
@10
6
Chin-Up (Bodyweight)
1 Set
AMRAP
@10
7
Squat (Bodyweight)
1 Set
AMRAP
@10
8
Mountain Climber
1 Set
AMRAP
@10
9
Push Up
1 Set
AMRAP
@10
10
Inverted Row
1 Set
AMRAP
@10
11
Glute Bridge (Bodyweight)
1 Set
AMRAP
@10
12
Sit Up
1 Set
AMRAP
@10
13
Burpee
1 Set
AMRAP
@10