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Dr Kegels

by Ben Cadenbach
1 athletes joined

Program Description

**Dr Kegels: 12-Week Bodyweight Fitness Program** Unlock your potential with this 12-week bodyweight fitness program designed to enhance your pelvic floor strength and overall core stability. With workouts scheduled 5 days a week, each session lasts around 20 minutes and requires no equipment—perfect for at-home training. You'll focus on essential exercises like Kegel holds and deep squat holds, progressively increasing intensity to build endurance and strength. Get ready to empower your body and boost your confidence!

Program Overview

  • Level
    Beginner
  • Goal
    Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    12 weeks
  • Time Per Workout
    20 minutes
  • Created
    Dec 06, 2025 07:24
  • Last Edited
    Dec 06, 2025 08:11
Muscle Engagement
Front
Back
MuscleSet
Other
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kegel hold
1
10 reps
-
2
Reverse kegal hold
1
10 reps
-
3
Happy baby stretch
1
90 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kegel hold
1
12 reps
-
2
Reverse kegal hold
1
12 reps
-
3
Deep Squat Hold
1
60 secs
-
4
Butterfly stretch
1
60 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kegal long holds
1
8 reps
-
2
Fast twitch kegels
1
30 reps
-
3
Reverse kegal hold
1
6 reps
-
4
Happy baby stretch
1
90 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kegal long holds
1
8 reps
-
2
Fast twitch kegels
1
30 reps
-
3
Reverse kegal hold
1
6 reps
-
4
Deep Squat Hold
2
60 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kegel hold
1
1 reps
-
2
Fast twitch kegels
1
40-50 reps
-
3
Reverse kegal hold
1
8 reps
-
4
Happy baby stretch
1
90 secs
-
5
Butterfly stretch
1
90 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kegel hold
1
1 reps
-
2
Fast twitch kegels
1
40-50 reps
-
3
Reverse kegal hold
1
8 reps
-
4
Happy baby stretch
1
90 secs
-
5
Butterfly stretch
1
90 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kegal long holds
1
5 reps
-
2
Fast twitch kegels
1
60 reps
-
3
Reverse kegal hold
1
10 reps
-
4
Deep Squat Hold
3
60 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kegal long holds
1
5 reps
-
2
Fast twitch kegels
1
60 reps
-
3
Reverse kegal hold
1
10 reps
-
4
Deep Squat Hold
3
60 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kegel hold
1
3 reps
-
2
Fast twitch kegels
1
60-80 reps
-
3
Reverse kegal hold
1
10 reps
-
4
Happy baby stretch
1
90 secs
-
5
Deep Squat Hold
1
90 secs
-
6
Butterfly stretch
1
90 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kegel hold
1
3 reps
-
2
Fast twitch kegels
1
60-80 reps
-
3
Reverse kegal hold
1
10 reps
-
4
Happy baby stretch
1
90 secs
-
5
Deep Squat Hold
1
90 secs
-
6
Butterfly stretch
1
90 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kegel hold
1
3 reps
-
2
Fast twitch kegels
1
60-80 reps
-
3
Reverse kegal hold
1
10 reps
-
4
Happy baby stretch
1
90 secs
-
5
Deep Squat Hold
1
90 secs
-
6
Butterfly stretch
1
90 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kegel hold
1
3 reps
-
2
Fast twitch kegels
1
60-80 reps
-
3
Reverse kegal hold
1
10 reps
-
4
Happy baby stretch
1
90 secs
-
5
Deep Squat Hold
1
90 secs
-
6
Butterfly stretch
1
90 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kegel hold
1
10 reps
-
2
Reverse kegal hold
1
10 reps
-
3
Happy baby stretch
1
90 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kegel hold
1
12 reps
-
2
Reverse kegal hold
1
12 reps
-
3
Deep Squat Hold
1
60 secs
-
4
Butterfly stretch
1
60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kegal long holds
1
8 reps
-
2
Fast twitch kegels
1
30 reps
-
3
Reverse kegal hold
1
6 reps
-
4
Happy baby stretch
1
90 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kegal long holds
1
8 reps
-
2
Fast twitch kegels
1
30 reps
-
3
Reverse kegal hold
1
6 reps
-
4
Deep Squat Hold
2
60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kegel hold
1
1 reps
-
2
Fast twitch kegels
1
40-50 reps
-
3
Reverse kegal hold
1
8 reps
-
4
Happy baby stretch
1
90 secs
-
5
Butterfly stretch
1
90 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kegel hold
1
1 reps
-
2
Fast twitch kegels
1
40-50 reps
-
3
Reverse kegal hold
1
8 reps
-
4
Happy baby stretch
1
90 secs
-
5
Butterfly stretch
1
90 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kegal long holds
1
5 reps
-
2
Fast twitch kegels
1
60 reps
-
3
Reverse kegal hold
1
10 reps
-
4
Deep Squat Hold
3
60 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kegal long holds
1
5 reps
-
2
Fast twitch kegels
1
60 reps
-
3
Reverse kegal hold
1
10 reps
-
4
Deep Squat Hold
3
60 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kegel hold
1
10 reps
-
2
Reverse kegal hold
1
10 reps
-
3
Happy baby stretch
1
90 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kegel hold
1
12 reps
-
2
Reverse kegal hold
1
12 reps
-
3
Deep Squat Hold
1
60 secs
-
4
Butterfly stretch
1
60 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kegal long holds
1
8 reps
-
2
Fast twitch kegels
1
30 reps
-
3
Reverse kegal hold
1
6 reps
-
4
Happy baby stretch
1
90 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kegal long holds
1
8 reps
-
2
Fast twitch kegels
1
30 reps
-
3
Reverse kegal hold
1
6 reps
-
4
Deep Squat Hold
2
60 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kegel hold
1
1 reps
-
2
Fast twitch kegels
1
40-50 reps
-
3
Reverse kegal hold
1
8 reps
-
4
Happy baby stretch
1
90 secs
-
5
Butterfly stretch
1
90 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kegel hold
1
1 reps
-
2
Fast twitch kegels
1
40-50 reps
-
3
Reverse kegal hold
1
8 reps
-
4
Happy baby stretch
1
90 secs
-
5
Butterfly stretch
1
90 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kegal long holds
1
5 reps
-
2
Fast twitch kegels
1
60 reps
-
3
Reverse kegal hold
1
10 reps
-
4
Deep Squat Hold
3
60 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kegal long holds
1
5 reps
-
2
Fast twitch kegels
1
60 reps
-
3
Reverse kegal hold
1
10 reps
-
4
Deep Squat Hold
3
60 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kegel hold
1
10 reps
-
2
Reverse kegal hold
1
10 reps
-
3
Happy baby stretch
1
90 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kegel hold
1
12 reps
-
2
Reverse kegal hold
1
12 reps
-
3
Deep Squat Hold
1
60 secs
-
4
Butterfly stretch
1
60 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kegal long holds
1
8 reps
-
2
Fast twitch kegels
1
30 reps
-
3
Reverse kegal hold
1
6 reps
-
4
Happy baby stretch
1
90 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kegal long holds
1
8 reps
-
2
Fast twitch kegels
1
30 reps
-
3
Reverse kegal hold
1
6 reps
-
4
Deep Squat Hold
2
60 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kegel hold
1
1 reps
-
2
Fast twitch kegels
1
40-50 reps
-
3
Reverse kegal hold
1
8 reps
-
4
Happy baby stretch
1
90 secs
-
5
Butterfly stretch
1
90 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kegel hold
1
1 reps
-
2
Fast twitch kegels
1
40-50 reps
-
3
Reverse kegal hold
1
8 reps
-
4
Happy baby stretch
1
90 secs
-
5
Butterfly stretch
1
90 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kegal long holds
1
5 reps
-
2
Fast twitch kegels
1
60 reps
-
3
Reverse kegal hold
1
10 reps
-
4
Deep Squat Hold
3
60 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kegal long holds
1
5 reps
-
2
Fast twitch kegels
1
60 reps
-
3
Reverse kegal hold
1
10 reps
-
4
Deep Squat Hold
3
60 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kegel hold
1
10 reps
-
2
Reverse kegal hold
1
10 reps
-
3
Happy baby stretch
1
90 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kegel hold
1
12 reps
-
2
Reverse kegal hold
1
12 reps
-
3
Deep Squat Hold
1
60 secs
-
4
Butterfly stretch
1
60 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kegal long holds
1
8 reps
-
2
Fast twitch kegels
1
30 reps
-
3
Reverse kegal hold
1
6 reps
-
4
Happy baby stretch
1
90 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kegal long holds
1
8 reps
-
2
Fast twitch kegels
1
30 reps
-
3
Reverse kegal hold
1
6 reps
-
4
Deep Squat Hold
2
60 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kegel hold
1
1 reps
-
2
Fast twitch kegels
1
40-50 reps
-
3
Reverse kegal hold
1
8 reps
-
4
Happy baby stretch
1
90 secs
-
5
Butterfly stretch
1
90 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kegel hold
1
1 reps
-
2
Fast twitch kegels
1
40-50 reps
-
3
Reverse kegal hold
1
8 reps
-
4
Happy baby stretch
1
90 secs
-
5
Butterfly stretch
1
90 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kegal long holds
1
5 reps
-
2
Fast twitch kegels
1
60 reps
-
3
Reverse kegal hold
1
10 reps
-
4
Deep Squat Hold
3
60 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kegal long holds
1
5 reps
-
2
Fast twitch kegels
1
60 reps
-
3
Reverse kegal hold
1
10 reps
-
4
Deep Squat Hold
3
60 secs
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Kegel hold
1
10 reps
-
2
Reverse kegal hold
1
10 reps
-
3
Happy baby stretch
1
90 secs
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Kegel hold
1
12 reps
-
2
Reverse kegal hold
1
12 reps
-
3
Deep Squat Hold
1
60 secs
-
4
Butterfly stretch
1
60 secs
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Kegal long holds
1
8 reps
-
2
Fast twitch kegels
1
30 reps
-
3
Reverse kegal hold
1
6 reps
-
4
Happy baby stretch
1
90 secs
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Kegal long holds
1
8 reps
-
2
Fast twitch kegels
1
30 reps
-
3
Reverse kegal hold
1
6 reps
-
4
Deep Squat Hold
2
60 secs
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Kegel hold
1
1 reps
-
2
Fast twitch kegels
1
40-50 reps
-
3
Reverse kegal hold
1
8 reps
-
4
Happy baby stretch
1
90 secs
-
5
Butterfly stretch
1
90 secs
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Kegel hold
1
1 reps
-
2
Fast twitch kegels
1
40-50 reps
-
3
Reverse kegal hold
1
8 reps
-
4
Happy baby stretch
1
90 secs
-
5
Butterfly stretch
1
90 secs
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Kegal long holds
1
5 reps
-
2
Fast twitch kegels
1
60 reps
-
3
Reverse kegal hold
1
10 reps
-
4
Deep Squat Hold
3
60 secs
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Kegal long holds
1
5 reps
-
2
Fast twitch kegels
1
60 reps
-
3
Reverse kegal hold
1
10 reps
-
4
Deep Squat Hold
3
60 secs
-
Week 1
1 / 12 Weeks
Day 1
1
Kegel hold
1 Set
10 Reps
-
2
Reverse kegal hold
1 Set
10 Reps
-
3
Happy baby stretch
1 Set
90 secs
-
Day 2
1
Kegel hold
1 Set
10 Reps
-
2
Reverse kegal hold
1 Set
10 Reps
-
3
Happy baby stretch
1 Set
90 secs
-
Day 3
1
Kegel hold
1 Set
10 Reps
-
2
Reverse kegal hold
1 Set
10 Reps
-
3
Happy baby stretch
1 Set
90 secs
-
Day 4
1
Kegel hold
1 Set
10 Reps
-
2
Reverse kegal hold
1 Set
10 Reps
-
3
Happy baby stretch
1 Set
90 secs
-
Day 5
1
Kegel hold
1 Set
10 Reps
-
2
Reverse kegal hold
1 Set
10 Reps
-
3
Happy baby stretch
1 Set
90 secs
-
Day 6
1
Kegel hold
1 Set
10 Reps
-
2
Reverse kegal hold
1 Set
10 Reps
-
3
Happy baby stretch
1 Set
90 secs
-