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BoostcampPNG
No Gym
by Riley Fleming
4 athletes joined
Program Description
Just a program for my friends
Program Overview
Level
Beginner
Goal
Bodyweight Fitness
Equipment
At Home
Program Length
4 weeks
Time Per Workout
20 minutes
Created
Jun 20, 2024 02:08
Last Edited
Jul 15, 2024 09:19
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Week 1
1 / 4 Weeks
Day 1
1
Wall Sit
2 Sets
1 Set
30 secs
60 secs
@7
@10
2
Hip Bridge March
1 Set
1 Set
1 Set
20 secs
25 secs
60 secs
@8
@8
@8
3
Superman
2 Sets
1 Set
10 Reps
15 Reps
@8
@8
4
Box Jump
2 Sets
1 Set
10 Reps
15 Reps
@8
@8
Day 2
1
Burpee
2 Sets
1 Set
8 Reps
15 Reps
@8
@9.5
2
Iron Cross
2 Sets
1 Set
10 Reps
15 Reps
@8
@9.5
3
Arm Circle
2 Sets
1 Set
AMRAP
AMRAP
@8
@10
4
Lying Leg Raise
2 Sets
1 Set
15 Reps
25 Reps
@8
@10
Day 3
1
Plank
2 Sets
1 Set
30 secs
60 secs
@8
@10
2
Hollow Rock
2 Sets
1 Set
20 secs
60 secs
@8
@10
3
Walking Lunge
2 Sets
1 Set
12 Reps
20 Reps
@8
@10
4
Push Up (Knees)
2 Sets
1 Set
15 Reps
25 Reps
@8
@9.5
5
Squat (Bodyweight)
1 Set
1 Set
1 Set
20 Reps
25 Reps
50 Reps
@6.5
@7
@10
6
Hip Thrust (Bodyweight)
1 Set
1 Set
1 Set
20 Reps
25 Reps
30 Reps
@8
@7.5
@8
Day 4
1
Sit Up
3 Sets
10 Reps
2
Arm Circle
3 Sets
AMRAP
@8
3
Hollow Hold
2 Sets
1 Set
30 secs
45 secs
@8
@8
4
Reverse Plank
2 Sets
1 Set
20 secs
30 secs
@8
@8
5
Light Jog
1 Set
2 Sets
5 mins
@10