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Take it to the core with Harpa

by Harpa Sjöfn N.
3 athletes joined

Program Description

This program is for strengthening the core for better performance, increase flexibility and bloodflow through the body. This program is fit for everyone . Its a good starting program for beginners and as an addition to other training programs for beginners up to experts

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    4 weeks
  • Time Per Workout
    40 minutes
  • Created
    Dec 22, 2024 09:48
  • Last Edited
    Jun 18, 2025 09:26

Summary

Unleash your core strength with "Take it to the Core with Harpa," a focused 4-week program designed to sculpt and stabilize your midsection. Committing just one day a week, you'll engage in a series of bodyweight exercises like Iron Cross and Dragon Flag, expertly crafted to challenge your core and enhance overall body control. Perfect for at-home workouts, this program balances intensity and accessibility, ensuring you build a solid foundation without the need for equipment. Get ready to elevate your core game!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Downward Dog
2
5 reps
RPE 6
2
Iron Cross
2
10 reps
RPE 6
3
Bird Dog
2
10 reps
RPE 6
4
Up Down Plank
2
10 reps
RPE 6
5
Dragon Flag
2
10 reps
RPE 6
6
Bear Crawl
2
5 reps
RPE 6
7
Inchworm
1
10 reps
RPE 6
8
Leg Pull-In
2
10 reps
RPE 6
9
Dragon Fly
1
3 reps
RPE 6
10
Dead Bug
2
10 reps
RPE 6
11
Superman
1
10 reps
RPE 6
12
Abs Crunch (Bodyweight)
2
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Downward Dog
2
5 reps
RPE 6
2
Iron Cross
2
10 reps
RPE 6
3
Bird Dog
2
10 reps
RPE 6
4
Up Down Plank
2
10 reps
RPE 6
5
Dragon Flag
2
10 reps
RPE 6
6
Bear Crawl
2
5 reps
RPE 6
7
Inchworm
1
10 reps
RPE 6
8
Leg Pull-In
2
10 reps
RPE 6
9
Dragon Fly
1
3 reps
RPE 6
10
Dead Bug
2
10 reps
RPE 6
11
Superman
1
10 reps
RPE 6
12
Abs Crunch (Bodyweight)
2
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Downward Dog
2
5 reps
RPE 6
2
Iron Cross
2
10 reps
RPE 6
3
Bird Dog
2
10 reps
RPE 6
4
Up Down Plank
2
10 reps
RPE 6
5
Dragon Flag
2
10 reps
RPE 6
6
Bear Crawl
2
5 reps
RPE 6
7
Inchworm
1
10 reps
RPE 6
8
Leg Pull-In
2
10 reps
RPE 6
9
Dragon Fly
1
3 reps
RPE 6
10
Dead Bug
2
10 reps
RPE 6
11
Superman
1
10 reps
RPE 6
12
Abs Crunch (Bodyweight)
2
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Downward Dog
2
5 reps
RPE 6
2
Iron Cross
2
10 reps
RPE 6
3
Bird Dog
2
10 reps
RPE 6
4
Up Down Plank
2
10 reps
RPE 6
5
Dragon Flag
2
10 reps
RPE 6
6
Bear Crawl
2
5 reps
RPE 6
7
Inchworm
1
10 reps
RPE 6
8
Leg Pull-In
2
10 reps
RPE 6
9
Dragon Fly
1
3 reps
RPE 6
10
Dead Bug
2
10 reps
RPE 6
11
Superman
1
10 reps
RPE 6
12
Abs Crunch (Bodyweight)
2
10 reps
RPE 6
Week 1
1 / 4 Weeks
Day 1
1
Downward Dog
2 Sets
5 Reps
@6
2
Iron Cross
2 Sets
10 Reps
@6
3
Bird Dog
2 Sets
10 Reps
@6
4
Up Down Plank
2 Sets
10 Reps
@6
5
Dragon Flag
2 Sets
10 Reps
@6
6
Bear Crawl
2 Sets
5 Reps
@6
7
Inchworm
1 Set
10 Reps
@6
8
Leg Pull-In
2 Sets
10 Reps
@6
9
Dragon Fly
1 Set
3 Reps
@6
10
Dead Bug
2 Sets
10 Reps
@6
11
Superman
1 Set
10 Reps
@6
12
Abs Crunch (Bodyweight)
2 Sets
10 Reps
@6