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Bare minimum body

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Program Description

The purpose is to have an easy manageable routine to fit between running days that still allows some rest days or cross training days. Feel free to add easy runs or cycling routines into the warm up/cool down

Program Overview

  • Level
    Beginner
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 12, 2025 02:07
  • Last Edited
    Jun 12, 2025 02:25
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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
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
2
15 reps
-
1B
Arm Circle
2
0.5 mins
-
1C
Glute Bridge (Band)
2
10 reps
-
1D
Jump Rope
1
1 mins
-
2
Goblet Squat
3
8-10 reps
-
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Tricep Pushdown (Cable)
3
12-15 reps
-
6
Overhead Extension (Dumbbell)
3
10-12 reps
-
7
Plank
3
0.5-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
15 reps
-
2
Arm Circle
2
0.5 mins
-
3
Glute Bridge (Band)
2
10 reps
-
4
Jump Rope
1
1 mins
-
5
Goblet Squat
3
8-10 reps
-
6
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
7
Bench Press (Dumbbell)
3
10 reps
-
8
Tricep Pushdown (Cable)
3
12-15 reps
-
9
Overhead Extension (Dumbbell)
3
10-12 reps
-
10
Plank
3
0.5-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
15 reps
-
2
Arm Circle
2
0.5 mins
-
3
Glute Bridge (Band)
2
10 reps
-
4
Jump Rope
1
1 mins
-
5
Goblet Squat
3
8-10 reps
-
6
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
7
Bench Press (Dumbbell)
3
10 reps
-
8
Tricep Pushdown (Cable)
3
12-15 reps
-
9
Overhead Extension (Dumbbell)
3
10-12 reps
-
10
Plank
3
0.5-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
15 reps
-
2
Arm Circle
2
0.5 mins
-
3
Glute Bridge (Band)
2
10 reps
-
4
Jump Rope
1
1 mins
-
5
Goblet Squat
3
8-10 reps
-
6
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
7
Bench Press (Dumbbell)
3
10 reps
-
8
Tricep Pushdown (Cable)
3
12-15 reps
-
9
Overhead Extension (Dumbbell)
3
10-12 reps
-
10
Plank
3
0.5-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
15 reps
-
2
Arm Circle
2
0.5 mins
-
3
Glute Bridge (Band)
2
10 reps
-
4
Jump Rope
1
1 mins
-
5
Goblet Squat
3
8-10 reps
-
6
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
7
Bench Press (Dumbbell)
3
10 reps
-
8
Tricep Pushdown (Cable)
3
12-15 reps
-
9
Overhead Extension (Dumbbell)
3
10-12 reps
-
10
Plank
3
0.5-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
15 reps
-
2
Arm Circle
2
0.5 mins
-
3
Glute Bridge (Band)
2
10 reps
-
4
Jump Rope
1
1 mins
-
5
Goblet Squat
3
8-10 reps
-
6
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
7
Bench Press (Dumbbell)
3
10 reps
-
8
Tricep Pushdown (Cable)
3
12-15 reps
-
9
Overhead Extension (Dumbbell)
3
10-12 reps
-
10
Plank
3
0.5-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
15 reps
-
2
Arm Circle
2
0.5 mins
-
3
Glute Bridge (Band)
2
10 reps
-
4
Jump Rope
1
1 mins
-
5
Goblet Squat
3
8-10 reps
-
6
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
7
Bench Press (Dumbbell)
3
10 reps
-
8
Tricep Pushdown (Cable)
3
12-15 reps
-
9
Overhead Extension (Dumbbell)
3
10-12 reps
-
10
Plank
3
0.5-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
15 reps
-
2
Arm Circle
2
0.5 mins
-
3
Glute Bridge (Band)
2
10 reps
-
4
Jump Rope
1
1 mins
-
5
Goblet Squat
3
8-10 reps
-
6
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
7
Bench Press (Dumbbell)
3
10 reps
-
8
Tricep Pushdown (Cable)
3
12-15 reps
-
9
Overhead Extension (Dumbbell)
3
10-12 reps
-
10
Plank
3
0.5-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
15 reps
-
2
Arm Circle
2
0.5 mins
-
3
Glute Bridge (Band)
2
10 reps
-
4
Jump Rope
1
1 mins
-
5
Goblet Squat
3
8-10 reps
-
6
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
7
Bench Press (Dumbbell)
3
10 reps
-
8
Tricep Pushdown (Cable)
3
12-15 reps
-
9
Overhead Extension (Dumbbell)
3
10-12 reps
-
10
Plank
3
0.5-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
15 reps
-
2
Arm Circle
2
0.5 mins
-
3
Glute Bridge (Band)
2
10 reps
-
4
Jump Rope
1
1 mins
-
5
Goblet Squat
3
8-10 reps
-
6
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
7
Bench Press (Dumbbell)
3
10 reps
-
8
Tricep Pushdown (Cable)
3
12-15 reps
-
9
Overhead Extension (Dumbbell)
3
10-12 reps
-
10
Plank
3
0.5-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
15 reps
-
2
Arm Circle
2
0.5 mins
-
3
Glute Bridge (Band)
2
10 reps
-
4
Jump Rope
1
1 mins
-
5
Goblet Squat
3
8-10 reps
-
6
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
7
Bench Press (Dumbbell)
3
10 reps
-
8
Tricep Pushdown (Cable)
3
12-15 reps
-
9
Overhead Extension (Dumbbell)
3
10-12 reps
-
10
Plank
3
0.5-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
15 reps
-
2
Arm Circle
2
0.5 mins
-
3
Glute Bridge (Band)
2
10 reps
-
4
Jump Rope
1
1 mins
-
5
Goblet Squat
3
8-10 reps
-
6
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
7
Bench Press (Dumbbell)
3
10 reps
-
8
Tricep Pushdown (Cable)
3
12-15 reps
-
9
Overhead Extension (Dumbbell)
3
10-12 reps
-
10
Plank
3
0.5-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
15 reps
-
2
Arm Circle
2
0.5 mins
-
3
Glute Bridge (Band)
2
10 reps
-
4
Jump Rope
1
1 mins
-
5
Goblet Squat
3
8-10 reps
-
6
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
7
Bench Press (Dumbbell)
3
10 reps
-
8
Tricep Pushdown (Cable)
3
12-15 reps
-
9
Overhead Extension (Dumbbell)
3
10-12 reps
-
10
Plank
3
0.5-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
15 reps
-
2
Arm Circle
2
0.5 mins
-
3
Glute Bridge (Band)
2
10 reps
-
4
Jump Rope
1
1 mins
-
5
Goblet Squat
3
8-10 reps
-
6
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
7
Bench Press (Dumbbell)
3
10 reps
-
8
Tricep Pushdown (Cable)
3
12-15 reps
-
9
Overhead Extension (Dumbbell)
3
10-12 reps
-
10
Plank
3
0.5-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
15 reps
-
2
Arm Circle
2
0.5 mins
-
3
Glute Bridge (Band)
2
10 reps
-
4
Jump Rope
1
1 mins
-
5
Goblet Squat
3
8-10 reps
-
6
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
7
Bench Press (Dumbbell)
3
10 reps
-
8
Tricep Pushdown (Cable)
3
12-15 reps
-
9
Overhead Extension (Dumbbell)
3
10-12 reps
-
10
Plank
3
0.5-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
15 reps
-
2
Arm Circle
2
0.5 mins
-
3
Glute Bridge (Band)
2
10 reps
-
4
Jump Rope
1
1 mins
-
5
Goblet Squat
3
8-10 reps
-
6
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
7
Bench Press (Dumbbell)
3
10 reps
-
8
Tricep Pushdown (Cable)
3
12-15 reps
-
9
Overhead Extension (Dumbbell)
3
10-12 reps
-
10
Plank
3
0.5-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
15 reps
-
2
Arm Circle
2
0.5 mins
-
3
Glute Bridge (Band)
2
10 reps
-
4
Jump Rope
1
1 mins
-
5
Goblet Squat
3
8-10 reps
-
6
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
7
Bench Press (Dumbbell)
3
10 reps
-
8
Tricep Pushdown (Cable)
3
12-15 reps
-
9
Overhead Extension (Dumbbell)
3
10-12 reps
-
10
Plank
3
0.5-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
15 reps
-
2
Arm Circle
2
0.5 mins
-
3
Glute Bridge (Band)
2
10 reps
-
4
Jump Rope
1
1 mins
-
5
Goblet Squat
3
8-10 reps
-
6
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
7
Bench Press (Dumbbell)
3
10 reps
-
8
Tricep Pushdown (Cable)
3
12-15 reps
-
9
Overhead Extension (Dumbbell)
3
10-12 reps
-
10
Plank
3
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Reverse Lunge (Bodyweight)
2
8 reps
-
1B
Arm Circle
2
0.5 mins
-
1C
Jumping Jack
1
1 mins
-
1D
Dead Bug
1
10 reps
-
1E
Bird Dog
1
10 reps
-
2
Split Squat (Dumbbell)
3
8-10 reps
-
3
Lat Pulldown
3
8-10 reps
-
4
Dumbbell Row
3
10 reps
-
5
Bicep Curl (Cable)
3
12-15 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Pallof Press
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Bodyweight)
2
8 reps
-
2
Arm Circle
2
0.5 mins
-
3
Jumping Jack
1
1 mins
-
4
Dead Bug
1
10 reps
-
5
Bird Dog
1
10 reps
-
6
Split Squat (Dumbbell)
3
8-10 reps
-
7
Lat Pulldown
3
8-10 reps
-
8
Dumbbell Row
3
10 reps
-
9
Bicep Curl (Cable)
3
12-15 reps
-
10
Lateral Raise (Dumbbell)
3
12-15 reps
-
11
Pallof Press
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Bodyweight)
2
8 reps
-
2
Arm Circle
2
0.5 mins
-
3
Jumping Jack
1
1 mins
-
4
Dead Bug
1
10 reps
-
5
Bird Dog
1
10 reps
-
6
Split Squat (Dumbbell)
3
8-10 reps
-
7
Lat Pulldown
3
8-10 reps
-
8
Dumbbell Row
3
10 reps
-
9
Bicep Curl (Cable)
3
12-15 reps
-
10
Lateral Raise (Dumbbell)
3
12-15 reps
-
11
Pallof Press
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Bodyweight)
2
8 reps
-
2
Arm Circle
2
0.5 mins
-
3
Jumping Jack
1
1 mins
-
4
Dead Bug
1
10 reps
-
5
Bird Dog
1
10 reps
-
6
Split Squat (Dumbbell)
3
8-10 reps
-
7
Lat Pulldown
3
8-10 reps
-
8
Dumbbell Row
3
10 reps
-
9
Bicep Curl (Cable)
3
12-15 reps
-
10
Lateral Raise (Dumbbell)
3
12-15 reps
-
11
Pallof Press
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Bodyweight)
2
8 reps
-
2
Arm Circle
2
0.5 mins
-
3
Jumping Jack
1
1 mins
-
4
Dead Bug
1
10 reps
-
5
Bird Dog
1
10 reps
-
6
Split Squat (Dumbbell)
3
8-10 reps
-
7
Lat Pulldown
3
8-10 reps
-
8
Dumbbell Row
3
10 reps
-
9
Bicep Curl (Cable)
3
12-15 reps
-
10
Lateral Raise (Dumbbell)
3
12-15 reps
-
11
Pallof Press
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Bodyweight)
2
8 reps
-
2
Arm Circle
2
0.5 mins
-
3
Jumping Jack
1
1 mins
-
4
Dead Bug
1
10 reps
-
5
Bird Dog
1
10 reps
-
6
Split Squat (Dumbbell)
3
8-10 reps
-
7
Lat Pulldown
3
8-10 reps
-
8
Dumbbell Row
3
10 reps
-
9
Bicep Curl (Cable)
3
12-15 reps
-
10
Lateral Raise (Dumbbell)
3
12-15 reps
-
11
Pallof Press
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Bodyweight)
2
8 reps
-
2
Arm Circle
2
0.5 mins
-
3
Jumping Jack
1
1 mins
-
4
Dead Bug
1
10 reps
-
5
Bird Dog
1
10 reps
-
6
Split Squat (Dumbbell)
3
8-10 reps
-
7
Lat Pulldown
3
8-10 reps
-
8
Dumbbell Row
3
10 reps
-
9
Bicep Curl (Cable)
3
12-15 reps
-
10
Lateral Raise (Dumbbell)
3
12-15 reps
-
11
Pallof Press
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Bodyweight)
2
8 reps
-
2
Arm Circle
2
0.5 mins
-
3
Jumping Jack
1
1 mins
-
4
Dead Bug
1
10 reps
-
5
Bird Dog
1
10 reps
-
6
Split Squat (Dumbbell)
3
8-10 reps
-
7
Lat Pulldown
3
8-10 reps
-
8
Dumbbell Row
3
10 reps
-
9
Bicep Curl (Cable)
3
12-15 reps
-
10
Lateral Raise (Dumbbell)
3
12-15 reps
-
11
Pallof Press
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Bodyweight)
2
8 reps
-
2
Arm Circle
2
0.5 mins
-
3
Jumping Jack
1
1 mins
-
4
Dead Bug
1
10 reps
-
5
Bird Dog
1
10 reps
-
6
Split Squat (Dumbbell)
3
8-10 reps
-
7
Lat Pulldown
3
8-10 reps
-
8
Dumbbell Row
3
10 reps
-
9
Bicep Curl (Cable)
3
12-15 reps
-
10
Lateral Raise (Dumbbell)
3
12-15 reps
-
11
Pallof Press
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Bodyweight)
2
8 reps
-
2
Arm Circle
2
0.5 mins
-
3
Jumping Jack
1
1 mins
-
4
Dead Bug
1
10 reps
-
5
Bird Dog
1
10 reps
-
6
Split Squat (Dumbbell)
3
8-10 reps
-
7
Lat Pulldown
3
8-10 reps
-
8
Dumbbell Row
3
10 reps
-
9
Bicep Curl (Cable)
3
12-15 reps
-
10
Lateral Raise (Dumbbell)
3
12-15 reps
-
11
Pallof Press
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Bodyweight)
2
8 reps
-
2
Arm Circle
2
0.5 mins
-
3
Jumping Jack
1
1 mins
-
4
Dead Bug
1
10 reps
-
5
Bird Dog
1
10 reps
-
6
Split Squat (Dumbbell)
3
8-10 reps
-
7
Lat Pulldown
3
8-10 reps
-
8
Dumbbell Row
3
10 reps
-
9
Bicep Curl (Cable)
3
12-15 reps
-
10
Lateral Raise (Dumbbell)
3
12-15 reps
-
11
Pallof Press
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Bodyweight)
2
8 reps
-
2
Arm Circle
2
0.5 mins
-
3
Jumping Jack
1
1 mins
-
4
Dead Bug
1
10 reps
-
5
Bird Dog
1
10 reps
-
6
Split Squat (Dumbbell)
3
8-10 reps
-
7
Lat Pulldown
3
8-10 reps
-
8
Dumbbell Row
3
10 reps
-
9
Bicep Curl (Cable)
3
12-15 reps
-
10
Lateral Raise (Dumbbell)
3
12-15 reps
-
11
Pallof Press
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Bodyweight)
2
8 reps
-
2
Arm Circle
2
0.5 mins
-
3
Jumping Jack
1
1 mins
-
4
Dead Bug
1
10 reps
-
5
Bird Dog
1
10 reps
-
6
Split Squat (Dumbbell)
3
8-10 reps
-
7
Lat Pulldown
3
8-10 reps
-
8
Dumbbell Row
3
10 reps
-
9
Bicep Curl (Cable)
3
12-15 reps
-
10
Lateral Raise (Dumbbell)
3
12-15 reps
-
11
Pallof Press
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Bodyweight)
2
8 reps
-
2
Arm Circle
2
0.5 mins
-
3
Jumping Jack
1
1 mins
-
4
Dead Bug
1
10 reps
-
5
Bird Dog
1
10 reps
-
6
Split Squat (Dumbbell)
3
8-10 reps
-
7
Lat Pulldown
3
8-10 reps
-
8
Dumbbell Row
3
10 reps
-
9
Bicep Curl (Cable)
3
12-15 reps
-
10
Lateral Raise (Dumbbell)
3
12-15 reps
-
11
Pallof Press
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Bodyweight)
2
8 reps
-
2
Arm Circle
2
0.5 mins
-
3
Jumping Jack
1
1 mins
-
4
Dead Bug
1
10 reps
-
5
Bird Dog
1
10 reps
-
6
Split Squat (Dumbbell)
3
8-10 reps
-
7
Lat Pulldown
3
8-10 reps
-
8
Dumbbell Row
3
10 reps
-
9
Bicep Curl (Cable)
3
12-15 reps
-
10
Lateral Raise (Dumbbell)
3
12-15 reps
-
11
Pallof Press
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Bodyweight)
2
8 reps
-
2
Arm Circle
2
0.5 mins
-
3
Jumping Jack
1
1 mins
-
4
Dead Bug
1
10 reps
-
5
Bird Dog
1
10 reps
-
6
Split Squat (Dumbbell)
3
8-10 reps
-
7
Lat Pulldown
3
8-10 reps
-
8
Dumbbell Row
3
10 reps
-
9
Bicep Curl (Cable)
3
12-15 reps
-
10
Lateral Raise (Dumbbell)
3
12-15 reps
-
11
Pallof Press
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Bodyweight)
2
8 reps
-
2
Arm Circle
2
0.5 mins
-
3
Jumping Jack
1
1 mins
-
4
Dead Bug
1
10 reps
-
5
Bird Dog
1
10 reps
-
6
Split Squat (Dumbbell)
3
8-10 reps
-
7
Lat Pulldown
3
8-10 reps
-
8
Dumbbell Row
3
10 reps
-
9
Bicep Curl (Cable)
3
12-15 reps
-
10
Lateral Raise (Dumbbell)
3
12-15 reps
-
11
Pallof Press
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Bodyweight)
2
8 reps
-
2
Arm Circle
2
0.5 mins
-
3
Jumping Jack
1
1 mins
-
4
Dead Bug
1
10 reps
-
5
Bird Dog
1
10 reps
-
6
Split Squat (Dumbbell)
3
8-10 reps
-
7
Lat Pulldown
3
8-10 reps
-
8
Dumbbell Row
3
10 reps
-
9
Bicep Curl (Cable)
3
12-15 reps
-
10
Lateral Raise (Dumbbell)
3
12-15 reps
-
11
Pallof Press
3
10 reps
-
Week 1
1 / 18 Weeks
Day 1
1A
Squat (Bodyweight)
2 Sets
15 Reps
-
1B
Arm Circle
2 Sets
0.5 mins
-
1C
Glute Bridge (Band)
2 Sets
10 Reps
-
1D
Jump Rope
1 Set
1 mins
-
2
Goblet Squat
3 Sets
8-10 Reps
-
3
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
-
4
Bench Press (Dumbbell)
3 Sets
10 Reps
-
5
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
-
6
Overhead Extension (Dumbbell)
3 Sets
10-12 Reps
-
7
Plank
3 Sets
0.5-1 mins
-
Day 2
1A
Reverse Lunge (Bodyweight)
2 Sets
8 Reps
-
1B
Arm Circle
2 Sets
0.5 mins
-
1C
Jumping Jack
1 Set
1 mins
-
1D
Dead Bug
1 Set
10 Reps
-
1E
Bird Dog
1 Set
10 Reps
-
2
Split Squat (Dumbbell)
3 Sets
8-10 Reps
-
3
Lat Pulldown
3 Sets
8-10 Reps
-
4
Dumbbell Row
3 Sets
10 Reps
-
5
Bicep Curl (Cable)
3 Sets
12-15 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
7
Pallof Press
3 Sets
10 Reps
-