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Recalibrate

by Emmanuel W.
1 athletes joined

Program Description

Build from the ground up.

Program Overview

  • Level
    Novice
  • Goal
    Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    3 weeks
  • Time Per Workout
    40 minutes
  • Created
    Oct 13, 2024 04:45
  • Last Edited
    Jun 18, 2025 08:22

Summary

**Recalibrate** is a dynamic 3-week program designed to revitalize your fitness routine with a daily commitment of just 7 days a week. This comprehensive plan combines bodyweight exercises and cardio to enhance strength, endurance, and core stability, making it perfect for all fitness levels. Expect to engage in a variety of movements, from jump ropes to push-ups and squats, ensuring a balanced workout that targets major muscle groups. With no equipment needed, you can easily fit this program into your home routine and watch your fitness transform!
Muscle Engagement
Front
Back
MuscleSet
Abs
24.9%
Quadriceps
12.9%
Glutes
12.3%
Hamstrings
7.7%
Chest
6.5%
Lats
6.5%
Other
5.4%
Triceps
5.2%
Upper Back
5.2%
Adductors
5.2%
Front Delts
3.9%
Forearms
2.6%
Biceps
1.9%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Squat (Bodyweight)
3
50 reps
-
3
Push Up
3
26 reps
-
4
Sit Up
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Squat (Bodyweight)
3
50 reps
-
3
Push Up
3
28 reps
-
4
Sit Up
3
35 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Squat (Bodyweight)
3
50 reps
-
3
Push Up
3
30 reps
-
4
Sit Up
3
40 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Burpee (No Push Up)
1
30 reps
-
2
Pull-Up (Bodyweight)
3
10 reps
-
3
Hanging Knee Raise
3
15 reps
-
4
Cossack Squat
3
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Burpee (No Push Up)
1
30 reps
-
2
Pull-Up (Bodyweight)
3
10 reps
-
3
Hanging Knee Raise
3
20 reps
-
4
Cossack Squat
3
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Burpee (No Push Up)
1
30 reps
-
2
Pull-Up (Bodyweight)
3
10 reps
-
3
Hanging Knee Raise
3
25 reps
-
4
Cossack Squat
3
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Jump Squat
3
15 reps
-
3
Push Up
3
26 reps
-
4
Sit Up
3
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Jump Squat
3
15 reps
-
3
Push Up
3
28 reps
-
4
Sit Up
3
35 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Jump Squat
3
15 reps
-
3
Push Up
3
30 reps
-
4
Sit Up
3
40 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Burpee (No Push Up)
3
30 reps
-
2
Chin-Up (Bodyweight)
3
12 reps
-
3
Hanging Knee Raise
3
15 reps
-
4
Cossack Squat
3
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Burpee (No Push Up)
3
30 reps
-
2
Chin-Up (Bodyweight)
3
14 reps
-
3
Hanging Knee Raise
3
20 reps
-
4
Cossack Squat
3
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Burpee (No Push Up)
3
30 reps
-
2
Chin-Up (Bodyweight)
3
16 reps
-
3
Hanging Knee Raise
3
25 reps
-
4
Cossack Squat
3
30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.5 mins
-
2
Hanging Knee Raise
3
15 reps
-
3
Hip Bridge March
3
20 reps
-
4
Stretching
1
15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
1 mins
-
2
Hanging Knee Raise
3
20 reps
-
3
Hip Bridge March
3
25 reps
-
4
Stretching
1
15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
1.5 mins
-
2
Hanging Knee Raise
3
25 reps
-
3
Hip Bridge March
3
30 reps
-
4
Stretching
1
15 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
-
Week 1
1 / 3 Weeks
Day 1
1
Jump Rope
1 Set
5 mins
-
2
Squat (Bodyweight)
3 Sets
50 Reps
-
3
Push Up
3 Sets
26 Reps
-
4
Sit Up
3 Sets
30 Reps
-
Day 2
1
Burpee (No Push Up)
1 Set
30 Reps
-
2
Pull-Up (Bodyweight)
3 Sets
10 Reps
-
3
Hanging Knee Raise
3 Sets
15 Reps
-
4
Cossack Squat
3 Sets
30 Reps
-
Day 3
1
Stretching
1 Set
15 mins
-
Day 4
1
Jump Rope
1 Set
5 mins
-
2
Jump Squat
3 Sets
15 Reps
-
3
Push Up
3 Sets
26 Reps
-
4
Sit Up
3 Sets
30 Reps
-
Day 5
1
Burpee (No Push Up)
3 Sets
30 Reps
-
2
Chin-Up (Bodyweight)
3 Sets
12 Reps
-
3
Hanging Knee Raise
3 Sets
15 Reps
-
4
Cossack Squat
3 Sets
30 Reps
-
Day 7
1
Stretching
1 Set
30 mins
-
Day 6
1
Dead Hang
3 Sets
0.5 mins
-
2
Hanging Knee Raise
3 Sets
15 Reps
-
3
Hip Bridge March
3 Sets
20 Reps
-
4
Stretching
1 Set
15 mins
-