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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!
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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
-