logo
BoostcampPNG

Ayla’s program 2025

by Josiah M.
1 athletes joined

Program Description

To build Ayla’s strength for gymnastics I’ll

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    Garage Gym
  • Program Length
    16 weeks
  • Time Per Workout
    30 minutes
  • Created
    Nov 14, 2024 03:41
  • Last Edited
    Jun 18, 2025 10:07

Summary

Unleash your potential with Ayla’s Program 2025, a dynamic 16-week training regimen designed for those ready to elevate their fitness journey. With just one workout day per week, this program combines cardio and bodyweight exercises to enhance strength, flexibility, and endurance. Engage in a variety of movements, including the Erg Row, Handstand, and Pull-Up, all tailored to challenge your limits and build functional strength. Perfect for a garage gym setup, this program is your ticket to achieving impressive results while maintaining a manageable schedule. Get ready to transform your fitness routine!
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
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Erg Row
1
-
2
Handstand
1
5 reps
-
3
Cartwheel
1
5 reps
-
4
Round Off
1
5 reps
-
5
Pull-Up (Band)
3
6 reps
-
6
Push Up
3
10 reps
-
7
Walking Lunge
3
8 reps
-
8
Cast Backward Circle
1
5 reps
-
9
Undershoot
1
5 reps
-
10
Pullover
1
5 reps
-
11
Bicep Curl (Dumbbell)
3
10 reps
-
12
Squat (Bodyweight)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Erg Row
1
-
2
Handstand
1
5 reps
-
3
Cartwheel
1
5 reps
-
4
Round Off
1
5 reps
-
5
Pull-Up (Band)
3
6 reps
-
6
Push Up
3
10 reps
-
7
Walking Lunge
3
8 reps
-
8
Cast Backward Circle
1
5 reps
-
9
Undershoot
1
5 reps
-
10
Pullover
1
5 reps
-
11
Bicep Curl (Dumbbell)
3
10 reps
-
12
Squat (Bodyweight)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Erg Row
1
-
2
Handstand
1
5 reps
-
3
Cartwheel
1
5 reps
-
4
Round Off
1
5 reps
-
5
Pull-Up (Band)
3
6 reps
-
6
Push Up
3
10 reps
-
7
Walking Lunge
3
8 reps
-
8
Cast Backward Circle
1
5 reps
-
9
Undershoot
1
5 reps
-
10
Pullover
1
5 reps
-
11
Bicep Curl (Dumbbell)
3
10 reps
-
12
Squat (Bodyweight)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Erg Row
1
-
2
Handstand
1
5 reps
-
3
Cartwheel
1
5 reps
-
4
Round Off
1
5 reps
-
5
Pull-Up (Band)
3
6 reps
-
6
Push Up
3
10 reps
-
7
Walking Lunge
3
8 reps
-
8
Cast Backward Circle
1
5 reps
-
9
Undershoot
1
5 reps
-
10
Pullover
1
5 reps
-
11
Bicep Curl (Dumbbell)
3
10 reps
-
12
Squat (Bodyweight)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Erg Row
1
-
2
Handstand
1
5 reps
-
3
Cartwheel
1
5 reps
-
4
Round Off
1
5 reps
-
5
Pull-Up (Band)
3
6 reps
-
6
Push Up
3
10 reps
-
7
Walking Lunge
3
8 reps
-
8
Cast Backward Circle
1
5 reps
-
9
Undershoot
1
5 reps
-
10
Pullover
1
5 reps
-
11
Bicep Curl (Dumbbell)
3
10 reps
-
12
Squat (Bodyweight)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Erg Row
1
-
2
Handstand
1
5 reps
-
3
Cartwheel
1
5 reps
-
4
Round Off
1
5 reps
-
5
Pull-Up (Band)
3
6 reps
-
6
Push Up
3
10 reps
-
7
Walking Lunge
3
8 reps
-
8
Cast Backward Circle
1
5 reps
-
9
Undershoot
1
5 reps
-
10
Pullover
1
5 reps
-
11
Bicep Curl (Dumbbell)
3
10 reps
-
12
Squat (Bodyweight)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Erg Row
1
-
2
Handstand
1
5 reps
-
3
Cartwheel
1
5 reps
-
4
Round Off
1
5 reps
-
5
Pull-Up (Band)
3
6 reps
-
6
Push Up
3
10 reps
-
7
Walking Lunge
3
8 reps
-
8
Cast Backward Circle
1
5 reps
-
9
Undershoot
1
5 reps
-
10
Pullover
1
5 reps
-
11
Bicep Curl (Dumbbell)
3
10 reps
-
12
Squat (Bodyweight)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Erg Row
1
-
2
Handstand
1
5 reps
-
3
Cartwheel
1
5 reps
-
4
Round Off
1
5 reps
-
5
Pull-Up (Band)
3
6 reps
-
6
Push Up
3
10 reps
-
7
Walking Lunge
3
8 reps
-
8
Cast Backward Circle
1
5 reps
-
9
Undershoot
1
5 reps
-
10
Pullover
1
5 reps
-
11
Bicep Curl (Dumbbell)
3
10 reps
-
12
Squat (Bodyweight)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Erg Row
1
-
2
Handstand
1
5 reps
-
3
Cartwheel
1
5 reps
-
4
Round Off
1
5 reps
-
5
Pull-Up (Band)
3
6 reps
-
6
Push Up
3
10 reps
-
7
Walking Lunge
3
8 reps
-
8
Cast Backward Circle
1
5 reps
-
9
Undershoot
1
5 reps
-
10
Pullover
1
5 reps
-
11
Bicep Curl (Dumbbell)
3
10 reps
-
12
Squat (Bodyweight)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Erg Row
1
-
2
Handstand
1
5 reps
-
3
Cartwheel
1
5 reps
-
4
Round Off
1
5 reps
-
5
Pull-Up (Band)
3
6 reps
-
6
Push Up
3
10 reps
-
7
Walking Lunge
3
8 reps
-
8
Cast Backward Circle
1
5 reps
-
9
Undershoot
1
5 reps
-
10
Pullover
1
5 reps
-
11
Bicep Curl (Dumbbell)
3
10 reps
-
12
Squat (Bodyweight)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Erg Row
1
-
2
Handstand
1
5 reps
-
3
Cartwheel
1
5 reps
-
4
Round Off
1
5 reps
-
5
Pull-Up (Band)
3
6 reps
-
6
Push Up
3
10 reps
-
7
Walking Lunge
3
8 reps
-
8
Cast Backward Circle
1
5 reps
-
9
Undershoot
1
5 reps
-
10
Pullover
1
5 reps
-
11
Bicep Curl (Dumbbell)
3
10 reps
-
12
Squat (Bodyweight)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Erg Row
1
-
2
Handstand
1
5 reps
-
3
Cartwheel
1
5 reps
-
4
Round Off
1
5 reps
-
5
Pull-Up (Band)
3
6 reps
-
6
Push Up
3
10 reps
-
7
Walking Lunge
3
8 reps
-
8
Cast Backward Circle
1
5 reps
-
9
Undershoot
1
5 reps
-
10
Pullover
1
5 reps
-
11
Bicep Curl (Dumbbell)
3
10 reps
-
12
Squat (Bodyweight)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Erg Row
1
-
2
Handstand
1
5 reps
-
3
Cartwheel
1
5 reps
-
4
Round Off
1
5 reps
-
5
Pull-Up (Band)
3
6 reps
-
6
Push Up
3
10 reps
-
7
Walking Lunge
3
8 reps
-
8
Cast Backward Circle
1
5 reps
-
9
Undershoot
1
5 reps
-
10
Pullover
1
5 reps
-
11
Bicep Curl (Dumbbell)
3
10 reps
-
12
Squat (Bodyweight)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Erg Row
1
-
2
Handstand
1
5 reps
-
3
Cartwheel
1
5 reps
-
4
Round Off
1
5 reps
-
5
Pull-Up (Band)
3
6 reps
-
6
Push Up
3
10 reps
-
7
Walking Lunge
3
8 reps
-
8
Cast Backward Circle
1
5 reps
-
9
Undershoot
1
5 reps
-
10
Pullover
1
5 reps
-
11
Bicep Curl (Dumbbell)
3
10 reps
-
12
Squat (Bodyweight)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Erg Row
1
-
2
Handstand
1
5 reps
-
3
Cartwheel
1
5 reps
-
4
Round Off
1
5 reps
-
5
Pull-Up (Band)
3
6 reps
-
6
Push Up
3
10 reps
-
7
Walking Lunge
3
8 reps
-
8
Cast Backward Circle
1
5 reps
-
9
Undershoot
1
5 reps
-
10
Pullover
1
5 reps
-
11
Bicep Curl (Dumbbell)
3
10 reps
-
12
Squat (Bodyweight)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Erg Row
1
-
2
Handstand
1
5 reps
-
3
Cartwheel
1
5 reps
-
4
Round Off
1
5 reps
-
5
Pull-Up (Band)
3
6 reps
-
6
Push Up
3
10 reps
-
7
Walking Lunge
3
8 reps
-
8
Cast Backward Circle
1
5 reps
-
9
Undershoot
1
5 reps
-
10
Pullover
1
5 reps
-
11
Bicep Curl (Dumbbell)
3
10 reps
-
12
Squat (Bodyweight)
3
10 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Erg Row
1 Set
-
2
Handstand
1 Set
5 Reps
-
3
Cartwheel
1 Set
5 Reps
-
4
Round Off
1 Set
5 Reps
-
5
Pull-Up (Band)
3 Sets
6 Reps
-
6
Push Up
3 Sets
10 Reps
-
7
Walking Lunge
3 Sets
8 Reps
-
8
Cast Backward Circle
1 Set
5 Reps
-
9
Undershoot
1 Set
5 Reps
-
10
Pullover
1 Set
5 Reps
-
11
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
12
Squat (Bodyweight)
3 Sets
10 Reps
-