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BoostcampPNG

Workout plan for beginners at home (no equipment)

by Sudarat Sripradoo
27 athletes joined

Program Description

Workout at home, enjoy!!!!

Program Overview

  • Level
    Beginner
  • Goal
    Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    6 weeks
  • Time Per Workout
    30 minutes
  • Created
    Jun 15, 2024 12:25
  • Last Edited
    Aug 05, 2024 12:36

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
15 reps
RPE 8
2
Push Up (Knees)
3
12 reps
RPE 8
3
Walking Lunge
3
12 reps
RPE 8
4
Plank
1
2
30 secs
RPE 6
5
Glute Bridge (Bodyweight)
3
12 reps
6
Mountain Climber
3
20 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
15 reps
RPE 8
2
Push Up (Knees)
3
12 reps
RPE 8
3
Walking Lunge
3
12 reps
RPE 8
4
Plank
1
2
30 secs
RPE 6
5
Glute Bridge (Bodyweight)
3
12 reps
6
Mountain Climber
3
20 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
15 reps
RPE 8
2
Push Up (Knees)
3
12 reps
RPE 8
3
Walking Lunge
3
12 reps
RPE 8
4
Plank
1
2
30 secs
RPE 6
5
Glute Bridge (Bodyweight)
3
12 reps
6
Mountain Climber
3
20 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
15 reps
RPE 8
2
Push Up (Knees)
3
12 reps
RPE 8
3
Walking Lunge
3
12 reps
RPE 8
4
Plank
1
2
30 secs
RPE 6
5
Glute Bridge (Bodyweight)
3
12 reps
6
Mountain Climber
3
20 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
15 reps
RPE 8
2
Push Up (Knees)
3
12 reps
RPE 8
3
Walking Lunge
3
12 reps
RPE 8
4
Plank
1
2
30 secs
RPE 6
5
Glute Bridge (Bodyweight)
3
12 reps
6
Mountain Climber
3
20 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
15 reps
RPE 8
2
Push Up (Knees)
3
12 reps
RPE 8
3
Walking Lunge
3
12 reps
RPE 8
4
Plank
1
2
30 secs
RPE 6
5
Glute Bridge (Bodyweight)
3
12 reps
6
Mountain Climber
3
20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
15 reps
RPE 8
2
Push Up (Knees)
3
12 reps
RPE 8
3
Walking Lunge
3
12 reps
RPE 8
4
Plank
1
2
30 secs
RPE 6
5
Glute Bridge (Bodyweight)
3
12 reps
6
Mountain Climber
3
20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
15 reps
RPE 8
2
Push Up (Knees)
3
12 reps
RPE 8
3
Walking Lunge
3
12 reps
RPE 8
4
Plank
1
2
30 secs
RPE 6
5
Glute Bridge (Bodyweight)
3
12 reps
6
Mountain Climber
3
20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
15 reps
RPE 8
2
Push Up (Knees)
3
12 reps
RPE 8
3
Walking Lunge
3
12 reps
RPE 8
4
Plank
1
2
30 secs
RPE 6
5
Glute Bridge (Bodyweight)
3
12 reps
6
Mountain Climber
3
20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
15 reps
RPE 8
2
Push Up (Knees)
3
12 reps
RPE 8
3
Walking Lunge
3
12 reps
RPE 8
4
Plank
1
2
30 secs
RPE 6
5
Glute Bridge (Bodyweight)
3
12 reps
6
Mountain Climber
3
20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
15 reps
RPE 8
2
Push Up (Knees)
3
12 reps
RPE 8
3
Walking Lunge
3
12 reps
RPE 8
4
Plank
1
2
30 secs
RPE 6
5
Glute Bridge (Bodyweight)
3
12 reps
6
Mountain Climber
3
20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
15 reps
RPE 8
2
Push Up (Knees)
3
12 reps
RPE 8
3
Walking Lunge
3
12 reps
RPE 8
4
Plank
1
2
30 secs
RPE 6
5
Glute Bridge (Bodyweight)
3
12 reps
6
Mountain Climber
3
20 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
15 reps
RPE 8
2
Push Up (Knees)
3
12 reps
RPE 8
3
Walking Lunge
3
12 reps
RPE 8
4
Plank
1
2
30 secs
RPE 6
5
Glute Bridge (Bodyweight)
3
12 reps
6
Mountain Climber
3
20 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
15 reps
RPE 8
2
Push Up (Knees)
3
12 reps
RPE 8
3
Walking Lunge
3
12 reps
RPE 8
4
Plank
1
2
30 secs
RPE 6
5
Glute Bridge (Bodyweight)
3
12 reps
6
Mountain Climber
3
20 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
15 reps
RPE 8
2
Push Up (Knees)
3
12 reps
RPE 8
3
Walking Lunge
3
12 reps
RPE 8
4
Plank
1
2
30 secs
RPE 6
5
Glute Bridge (Bodyweight)
3
12 reps
6
Mountain Climber
3
20 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
15 reps
RPE 8
2
Push Up (Knees)
3
12 reps
RPE 8
3
Walking Lunge
3
12 reps
RPE 8
4
Plank
1
2
30 secs
RPE 6
5
Glute Bridge (Bodyweight)
3
12 reps
6
Mountain Climber
3
20 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
15 reps
RPE 8
2
Push Up (Knees)
3
12 reps
RPE 8
3
Walking Lunge
3
12 reps
RPE 8
4
Plank
1
2
30 secs
RPE 6
5
Glute Bridge (Bodyweight)
3
12 reps
6
Mountain Climber
3
20 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
15 reps
RPE 8
2
Push Up (Knees)
3
12 reps
RPE 8
3
Walking Lunge
3
12 reps
RPE 8
4
Plank
1
2
30 secs
RPE 6
5
Glute Bridge (Bodyweight)
3
12 reps
6
Mountain Climber
3
20 reps
RPE 7.5
Week 1
1 / 6 Weeks
Day 1
1
Squat (Bodyweight)
3 Sets
15 Reps
@8
2
Push Up (Knees)
3 Sets
12 Reps
@8
3
Walking Lunge
3 Sets
12 Reps
@8
4
Plank
1 Set
2 Sets
30 secs
@6
5
Glute Bridge (Bodyweight)
3 Sets
12 Reps
6
Mountain Climber
3 Sets
20 Reps
@7.5
Day 2
1
Squat (Bodyweight)
3 Sets
15 Reps
@8
2
Push Up (Knees)
3 Sets
12 Reps
@8
3
Walking Lunge
3 Sets
12 Reps
@8
4
Plank
1 Set
2 Sets
30 secs
@6
5
Glute Bridge (Bodyweight)
3 Sets
12 Reps
6
Mountain Climber
3 Sets
20 Reps
@7.5
Day 3
1
Squat (Bodyweight)
3 Sets
15 Reps
@8
2
Push Up (Knees)
3 Sets
12 Reps
@8
3
Walking Lunge
3 Sets
12 Reps
@8
4
Plank
1 Set
2 Sets
30 secs
@6
5
Glute Bridge (Bodyweight)
3 Sets
12 Reps
6
Mountain Climber
3 Sets
20 Reps
@7.5