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BoostcampPNG

Bodyweight exercises 

by Harrison D

Program Description

Workout scheme for keeping yourself busy and healthy while maintaining muscle. This program has been created around myself but welcome if anyone wants to give it a try. Context on myself: I am apart of the Royal Navy, and I use this workout when I have some free downtime.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    10 weeks
  • Time Per Workout
    40 minutes
  • Created
    Dec 19, 2025 02:16
  • Last Edited
    Dec 19, 2025 03:24
Muscle Engagement
Front
Back
MuscleSet
Abs
30.6%
Quadriceps
12.2%
Glutes
9.2%
Hamstrings
9.2%
Chest
6.1%
Triceps
6.1%
Front Delts
6.1%
Other
6.1%
Adductors
6.1%
Forearms
6.1%
Biceps
2%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
20 reps
15 reps
10 reps
-
-
-
2
Burpee
1
1
1
15 reps
10 reps
5 reps
-
-
-
3
Squat (Bodyweight)
1
1
1
15 reps
10 reps
5 reps
-
-
-
4
Wrist Curls
1
1
1
20 reps
15 reps
10 reps
-
-
-
5
Sit Up
1
1
1
20 reps
15 reps
10 reps
-
-
-
6
Walking Lunge
1
1
1
15 reps
10 reps
5 reps
-
-
-
7
Bent Leg Raise
3
5 reps
-
8
Plank
3
1-2 mins
-
9
Mountain Climber
1
1
1
20 reps
15 reps
10 reps
-
-
-
10
Concentration Curl
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
20 reps
15 reps
10 reps
-
-
-
2
Burpee
1
1
1
15 reps
10 reps
5 reps
-
-
-
3
Squat (Bodyweight)
1
1
1
15 reps
10 reps
5 reps
-
-
-
4
Wrist Curls
1
1
1
20 reps
15 reps
10 reps
-
-
-
5
Sit Up
1
1
1
20 reps
15 reps
10 reps
-
-
-
6
Walking Lunge
1
1
1
15 reps
10 reps
5 reps
-
-
-
7
Bent Leg Raise
3
5 reps
-
8
Plank
3
1-2 mins
-
9
Mountain Climber
1
1
1
20 reps
15 reps
10 reps
-
-
-
10
Concentration Curl
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
20 reps
15 reps
10 reps
-
-
-
2
Burpee
1
1
1
15 reps
10 reps
5 reps
-
-
-
3
Squat (Bodyweight)
1
1
1
15 reps
10 reps
5 reps
-
-
-
4
Wrist Curls
1
1
1
20 reps
15 reps
10 reps
-
-
-
5
Sit Up
1
1
1
20 reps
15 reps
10 reps
-
-
-
6
Walking Lunge
1
1
1
15 reps
10 reps
5 reps
-
-
-
7
Bent Leg Raise
3
5 reps
-
8
Plank
3
1-2 mins
-
9
Mountain Climber
1
1
1
20 reps
15 reps
10 reps
-
-
-
10
Concentration Curl
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
20 reps
15 reps
10 reps
-
-
-
2
Burpee
1
1
1
15 reps
10 reps
5 reps
-
-
-
3
Squat (Bodyweight)
1
1
1
15 reps
10 reps
5 reps
-
-
-
4
Wrist Curls
1
1
1
20 reps
15 reps
10 reps
-
-
-
5
Sit Up
1
1
1
20 reps
15 reps
10 reps
-
-
-
6
Walking Lunge
1
1
1
15 reps
10 reps
5 reps
-
-
-
7
Bent Leg Raise
3
5 reps
-
8
Plank
3
1-2 mins
-
9
Mountain Climber
1
1
1
20 reps
15 reps
10 reps
-
-
-
10
Concentration Curl
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
20 reps
15 reps
10 reps
-
-
-
2
Burpee
1
1
1
15 reps
10 reps
5 reps
-
-
-
3
Squat (Bodyweight)
1
1
1
15 reps
10 reps
5 reps
-
-
-
4
Wrist Curls
1
1
1
20 reps
15 reps
10 reps
-
-
-
5
Sit Up
1
1
1
20 reps
15 reps
10 reps
-
-
-
6
Walking Lunge
1
1
1
15 reps
10 reps
5 reps
-
-
-
7
Bent Leg Raise
3
5 reps
-
8
Plank
3
1-2 mins
-
9
Mountain Climber
1
1
1
20 reps
15 reps
10 reps
-
-
-
10
Concentration Curl
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
20 reps
15 reps
10 reps
-
-
-
2
Burpee
1
1
1
15 reps
10 reps
5 reps
-
-
-
3
Squat (Bodyweight)
1
1
1
15 reps
10 reps
5 reps
-
-
-
4
Wrist Curls
1
1
1
20 reps
15 reps
10 reps
-
-
-
5
Sit Up
1
1
1
20 reps
15 reps
10 reps
-
-
-
6
Walking Lunge
1
1
1
15 reps
10 reps
5 reps
-
-
-
7
Bent Leg Raise
3
5 reps
-
8
Plank
3
1-2 mins
-
9
Mountain Climber
1
1
1
20 reps
15 reps
10 reps
-
-
-
10
Concentration Curl
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
20 reps
15 reps
10 reps
-
-
-
2
Burpee
1
1
1
15 reps
10 reps
5 reps
-
-
-
3
Squat (Bodyweight)
1
1
1
15 reps
10 reps
5 reps
-
-
-
4
Wrist Curls
1
1
1
20 reps
15 reps
10 reps
-
-
-
5
Sit Up
1
1
1
20 reps
15 reps
10 reps
-
-
-
6
Walking Lunge
1
1
1
15 reps
10 reps
5 reps
-
-
-
7
Bent Leg Raise
3
5 reps
-
8
Plank
3
1-2 mins
-
9
Mountain Climber
1
1
1
20 reps
15 reps
10 reps
-
-
-
10
Concentration Curl
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
20 reps
15 reps
10 reps
-
-
-
2
Burpee
1
1
1
15 reps
10 reps
5 reps
-
-
-
3
Squat (Bodyweight)
1
1
1
15 reps
10 reps
5 reps
-
-
-
4
Wrist Curls
1
1
1
20 reps
15 reps
10 reps
-
-
-
5
Sit Up
1
1
1
20 reps
15 reps
10 reps
-
-
-
6
Walking Lunge
1
1
1
15 reps
10 reps
5 reps
-
-
-
7
Bent Leg Raise
3
5 reps
-
8
Plank
3
1-2 mins
-
9
Mountain Climber
1
1
1
20 reps
15 reps
10 reps
-
-
-
10
Concentration Curl
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
20 reps
15 reps
10 reps
-
-
-
2
Burpee
1
1
1
15 reps
10 reps
5 reps
-
-
-
3
Squat (Bodyweight)
1
1
1
15 reps
10 reps
5 reps
-
-
-
4
Wrist Curls
1
1
1
20 reps
15 reps
10 reps
-
-
-
5
Sit Up
1
1
1
20 reps
15 reps
10 reps
-
-
-
6
Walking Lunge
1
1
1
15 reps
10 reps
5 reps
-
-
-
7
Bent Leg Raise
3
5 reps
-
8
Plank
3
1-2 mins
-
9
Mountain Climber
1
1
1
20 reps
15 reps
10 reps
-
-
-
10
Concentration Curl
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
20 reps
15 reps
10 reps
-
-
-
2
Burpee
1
1
1
15 reps
10 reps
5 reps
-
-
-
3
Squat (Bodyweight)
1
1
1
15 reps
10 reps
5 reps
-
-
-
4
Wrist Curls
1
1
1
20 reps
15 reps
10 reps
-
-
-
5
Sit Up
1
1
1
20 reps
15 reps
10 reps
-
-
-
6
Walking Lunge
1
1
1
15 reps
10 reps
5 reps
-
-
-
7
Bent Leg Raise
3
5 reps
-
8
Plank
3
1-2 mins
-
9
Mountain Climber
1
1
1
20 reps
15 reps
10 reps
-
-
-
10
Concentration Curl
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
20 reps
15 reps
10 reps
-
-
-
2
Burpee
1
1
1
15 reps
10 reps
5 reps
-
-
-
3
Squat (Bodyweight)
1
1
1
15 reps
10 reps
5 reps
-
-
-
4
Wrist Curls
1
1
1
20 reps
15 reps
10 reps
-
-
-
5
Sit Up
1
1
1
20 reps
15 reps
10 reps
-
-
-
6
Walking Lunge
1
1
1
15 reps
10 reps
5 reps
-
-
-
7
Bent Leg Raise
3
5 reps
-
8
Plank
3
1-2 mins
-
9
Mountain Climber
1
1
1
20 reps
15 reps
10 reps
-
-
-
10
Concentration Curl
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
20 reps
15 reps
10 reps
-
-
-
2
Burpee
1
1
1
15 reps
10 reps
5 reps
-
-
-
3
Squat (Bodyweight)
1
1
1
15 reps
10 reps
5 reps
-
-
-
4
Wrist Curls
1
1
1
20 reps
15 reps
10 reps
-
-
-
5
Sit Up
1
1
1
20 reps
15 reps
10 reps
-
-
-
6
Walking Lunge
1
1
1
15 reps
10 reps
5 reps
-
-
-
7
Bent Leg Raise
3
5 reps
-
8
Plank
3
1-2 mins
-
9
Mountain Climber
1
1
1
20 reps
15 reps
10 reps
-
-
-
10
Concentration Curl
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
20 reps
15 reps
10 reps
-
-
-
2
Burpee
1
1
1
15 reps
10 reps
5 reps
-
-
-
3
Squat (Bodyweight)
1
1
1
15 reps
10 reps
5 reps
-
-
-
4
Wrist Curls
1
1
1
20 reps
15 reps
10 reps
-
-
-
5
Sit Up
1
1
1
20 reps
15 reps
10 reps
-
-
-
6
Walking Lunge
1
1
1
15 reps
10 reps
5 reps
-
-
-
7
Bent Leg Raise
3
5 reps
-
8
Plank
3
1-2 mins
-
9
Mountain Climber
1
1
1
20 reps
15 reps
10 reps
-
-
-
10
Concentration Curl
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
20 reps
15 reps
10 reps
-
-
-
2
Burpee
1
1
1
15 reps
10 reps
5 reps
-
-
-
3
Squat (Bodyweight)
1
1
1
15 reps
10 reps
5 reps
-
-
-
4
Wrist Curls
1
1
1
20 reps
15 reps
10 reps
-
-
-
5
Sit Up
1
1
1
20 reps
15 reps
10 reps
-
-
-
6
Walking Lunge
1
1
1
15 reps
10 reps
5 reps
-
-
-
7
Bent Leg Raise
3
5 reps
-
8
Plank
3
1-2 mins
-
9
Mountain Climber
1
1
1
20 reps
15 reps
10 reps
-
-
-
10
Concentration Curl
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
20 reps
15 reps
10 reps
-
-
-
2
Burpee
1
1
1
15 reps
10 reps
5 reps
-
-
-
3
Squat (Bodyweight)
1
1
1
15 reps
10 reps
5 reps
-
-
-
4
Wrist Curls
1
1
1
20 reps
15 reps
10 reps
-
-
-
5
Sit Up
1
1
1
20 reps
15 reps
10 reps
-
-
-
6
Walking Lunge
1
1
1
15 reps
10 reps
5 reps
-
-
-
7
Bent Leg Raise
3
5 reps
-
8
Plank
3
1-2 mins
-
9
Mountain Climber
1
1
1
20 reps
15 reps
10 reps
-
-
-
10
Concentration Curl
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
20 reps
15 reps
10 reps
-
-
-
2
Burpee
1
1
1
15 reps
10 reps
5 reps
-
-
-
3
Squat (Bodyweight)
1
1
1
15 reps
10 reps
5 reps
-
-
-
4
Wrist Curls
1
1
1
20 reps
15 reps
10 reps
-
-
-
5
Sit Up
1
1
1
20 reps
15 reps
10 reps
-
-
-
6
Walking Lunge
1
1
1
15 reps
10 reps
5 reps
-
-
-
7
Bent Leg Raise
3
5 reps
-
8
Plank
3
1-2 mins
-
9
Mountain Climber
1
1
1
20 reps
15 reps
10 reps
-
-
-
10
Concentration Curl
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
20 reps
15 reps
10 reps
-
-
-
2
Burpee
1
1
1
15 reps
10 reps
5 reps
-
-
-
3
Squat (Bodyweight)
1
1
1
15 reps
10 reps
5 reps
-
-
-
4
Wrist Curls
1
1
1
20 reps
15 reps
10 reps
-
-
-
5
Sit Up
1
1
1
20 reps
15 reps
10 reps
-
-
-
6
Walking Lunge
1
1
1
15 reps
10 reps
5 reps
-
-
-
7
Bent Leg Raise
3
5 reps
-
8
Plank
3
1-2 mins
-
9
Mountain Climber
1
1
1
20 reps
15 reps
10 reps
-
-
-
10
Concentration Curl
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
20 reps
15 reps
10 reps
-
-
-
2
Burpee
1
1
1
15 reps
10 reps
5 reps
-
-
-
3
Squat (Bodyweight)
1
1
1
15 reps
10 reps
5 reps
-
-
-
4
Wrist Curls
1
1
1
20 reps
15 reps
10 reps
-
-
-
5
Sit Up
1
1
1
20 reps
15 reps
10 reps
-
-
-
6
Walking Lunge
1
1
1
15 reps
10 reps
5 reps
-
-
-
7
Bent Leg Raise
3
5 reps
-
8
Plank
3
1-2 mins
-
9
Mountain Climber
1
1
1
20 reps
15 reps
10 reps
-
-
-
10
Concentration Curl
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
20 reps
15 reps
10 reps
-
-
-
2
Burpee
1
1
1
15 reps
10 reps
5 reps
-
-
-
3
Squat (Bodyweight)
1
1
1
15 reps
10 reps
5 reps
-
-
-
4
Wrist Curls
1
1
1
20 reps
15 reps
10 reps
-
-
-
5
Sit Up
1
1
1
20 reps
15 reps
10 reps
-
-
-
6
Walking Lunge
1
1
1
15 reps
10 reps
5 reps
-
-
-
7
Bent Leg Raise
3
5 reps
-
8
Plank
3
1-2 mins
-
9
Mountain Climber
1
1
1
20 reps
15 reps
10 reps
-
-
-
10
Concentration Curl
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
20 reps
15 reps
10 reps
-
-
-
2
Burpee
1
1
1
15 reps
10 reps
5 reps
-
-
-
3
Squat (Bodyweight)
1
1
1
15 reps
10 reps
5 reps
-
-
-
4
Wrist Curls
1
1
1
20 reps
15 reps
10 reps
-
-
-
5
Sit Up
1
1
1
20 reps
15 reps
10 reps
-
-
-
6
Walking Lunge
1
1
1
15 reps
10 reps
5 reps
-
-
-
7
Bent Leg Raise
3
5 reps
-
8
Plank
3
1-2 mins
-
9
Mountain Climber
1
1
1
20 reps
15 reps
10 reps
-
-
-
10
Concentration Curl
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
20 reps
15 reps
10 reps
-
-
-
2
Burpee
1
1
1
15 reps
10 reps
5 reps
-
-
-
3
Squat (Bodyweight)
1
1
1
15 reps
10 reps
5 reps
-
-
-
4
Wrist Curls
1
1
1
20 reps
15 reps
10 reps
-
-
-
5
Sit Up
1
1
1
20 reps
15 reps
10 reps
-
-
-
6
Walking Lunge
1
1
1
15 reps
10 reps
5 reps
-
-
-
7
Bent Leg Raise
3
5 reps
-
8
Plank
3
1-2 mins
-
9
Mountain Climber
1
1
1
20 reps
15 reps
10 reps
-
-
-
10
Concentration Curl
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
20 reps
15 reps
10 reps
-
-
-
2
Burpee
1
1
1
15 reps
10 reps
5 reps
-
-
-
3
Squat (Bodyweight)
1
1
1
15 reps
10 reps
5 reps
-
-
-
4
Wrist Curls
1
1
1
20 reps
15 reps
10 reps
-
-
-
5
Sit Up
1
1
1
20 reps
15 reps
10 reps
-
-
-
6
Walking Lunge
1
1
1
15 reps
10 reps
5 reps
-
-
-
7
Bent Leg Raise
3
5 reps
-
8
Plank
3
1-2 mins
-
9
Mountain Climber
1
1
1
20 reps
15 reps
10 reps
-
-
-
10
Concentration Curl
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
20 reps
15 reps
10 reps
-
-
-
2
Burpee
1
1
1
15 reps
10 reps
5 reps
-
-
-
3
Squat (Bodyweight)
1
1
1
15 reps
10 reps
5 reps
-
-
-
4
Wrist Curls
1
1
1
20 reps
15 reps
10 reps
-
-
-
5
Sit Up
1
1
1
20 reps
15 reps
10 reps
-
-
-
6
Walking Lunge
1
1
1
15 reps
10 reps
5 reps
-
-
-
7
Bent Leg Raise
3
5 reps
-
8
Plank
3
1-2 mins
-
9
Mountain Climber
1
1
1
20 reps
15 reps
10 reps
-
-
-
10
Concentration Curl
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
20 reps
15 reps
10 reps
-
-
-
2
Burpee
1
1
1
15 reps
10 reps
5 reps
-
-
-
3
Squat (Bodyweight)
1
1
1
15 reps
10 reps
5 reps
-
-
-
4
Wrist Curls
1
1
1
20 reps
15 reps
10 reps
-
-
-
5
Sit Up
1
1
1
20 reps
15 reps
10 reps
-
-
-
6
Walking Lunge
1
1
1
15 reps
10 reps
5 reps
-
-
-
7
Bent Leg Raise
3
5 reps
-
8
Plank
3
1-2 mins
-
9
Mountain Climber
1
1
1
20 reps
15 reps
10 reps
-
-
-
10
Concentration Curl
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
20 reps
15 reps
10 reps
-
-
-
2
Burpee
1
1
1
15 reps
10 reps
5 reps
-
-
-
3
Squat (Bodyweight)
1
1
1
15 reps
10 reps
5 reps
-
-
-
4
Wrist Curls
1
1
1
20 reps
15 reps
10 reps
-
-
-
5
Sit Up
1
1
1
20 reps
15 reps
10 reps
-
-
-
6
Walking Lunge
1
1
1
15 reps
10 reps
5 reps
-
-
-
7
Bent Leg Raise
3
5 reps
-
8
Plank
3
1-2 mins
-
9
Mountain Climber
1
1
1
20 reps
15 reps
10 reps
-
-
-
10
Concentration Curl
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
20 reps
15 reps
10 reps
-
-
-
2
Burpee
1
1
1
15 reps
10 reps
5 reps
-
-
-
3
Squat (Bodyweight)
1
1
1
15 reps
10 reps
5 reps
-
-
-
4
Wrist Curls
1
1
1
20 reps
15 reps
10 reps
-
-
-
5
Sit Up
1
1
1
20 reps
15 reps
10 reps
-
-
-
6
Walking Lunge
1
1
1
15 reps
10 reps
5 reps
-
-
-
7
Bent Leg Raise
3
5 reps
-
8
Plank
3
1-2 mins
-
9
Mountain Climber
1
1
1
20 reps
15 reps
10 reps
-
-
-
10
Concentration Curl
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
20 reps
15 reps
10 reps
-
-
-
2
Burpee
1
1
1
15 reps
10 reps
5 reps
-
-
-
3
Squat (Bodyweight)
1
1
1
15 reps
10 reps
5 reps
-
-
-
4
Wrist Curls
1
1
1
20 reps
15 reps
10 reps
-
-
-
5
Sit Up
1
1
1
20 reps
15 reps
10 reps
-
-
-
6
Walking Lunge
1
1
1
15 reps
10 reps
5 reps
-
-
-
7
Bent Leg Raise
3
5 reps
-
8
Plank
3
1-2 mins
-
9
Mountain Climber
1
1
1
20 reps
15 reps
10 reps
-
-
-
10
Concentration Curl
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
20 reps
15 reps
10 reps
-
-
-
2
Burpee
1
1
1
15 reps
10 reps
5 reps
-
-
-
3
Squat (Bodyweight)
1
1
1
15 reps
10 reps
5 reps
-
-
-
4
Wrist Curls
1
1
1
20 reps
15 reps
10 reps
-
-
-
5
Sit Up
1
1
1
20 reps
15 reps
10 reps
-
-
-
6
Walking Lunge
1
1
1
15 reps
10 reps
5 reps
-
-
-
7
Bent Leg Raise
3
5 reps
-
8
Plank
3
1-2 mins
-
9
Mountain Climber
1
1
1
20 reps
15 reps
10 reps
-
-
-
10
Concentration Curl
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
20 reps
15 reps
10 reps
-
-
-
2
Burpee
1
1
1
15 reps
10 reps
5 reps
-
-
-
3
Squat (Bodyweight)
1
1
1
15 reps
10 reps
5 reps
-
-
-
4
Wrist Curls
1
1
1
20 reps
15 reps
10 reps
-
-
-
5
Sit Up
1
1
1
20 reps
15 reps
10 reps
-
-
-
6
Walking Lunge
1
1
1
15 reps
10 reps
5 reps
-
-
-
7
Bent Leg Raise
3
5 reps
-
8
Plank
3
1-2 mins
-
9
Mountain Climber
1
1
1
20 reps
15 reps
10 reps
-
-
-
10
Concentration Curl
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
20 reps
15 reps
10 reps
-
-
-
2
Burpee
1
1
1
15 reps
10 reps
5 reps
-
-
-
3
Squat (Bodyweight)
1
1
1
15 reps
10 reps
5 reps
-
-
-
4
Wrist Curls
1
1
1
20 reps
15 reps
10 reps
-
-
-
5
Sit Up
1
1
1
20 reps
15 reps
10 reps
-
-
-
6
Walking Lunge
1
1
1
15 reps
10 reps
5 reps
-
-
-
7
Bent Leg Raise
3
5 reps
-
8
Plank
3
1-2 mins
-
9
Mountain Climber
1
1
1
20 reps
15 reps
10 reps
-
-
-
10
Concentration Curl
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
20 reps
15 reps
10 reps
-
-
-
2
Burpee
1
1
1
15 reps
10 reps
5 reps
-
-
-
3
Squat (Bodyweight)
1
1
1
15 reps
10 reps
5 reps
-
-
-
4
Wrist Curls
1
1
1
20 reps
15 reps
10 reps
-
-
-
5
Sit Up
1
1
1
20 reps
15 reps
10 reps
-
-
-
6
Walking Lunge
1
1
1
15 reps
10 reps
5 reps
-
-
-
7
Bent Leg Raise
3
5 reps
-
8
Plank
3
1-2 mins
-
9
Mountain Climber
1
1
1
20 reps
15 reps
10 reps
-
-
-
10
Concentration Curl
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
20 reps
15 reps
10 reps
-
-
-
2
Burpee
1
1
1
15 reps
10 reps
5 reps
-
-
-
3
Squat (Bodyweight)
1
1
1
15 reps
10 reps
5 reps
-
-
-
4
Wrist Curls
1
1
1
20 reps
15 reps
10 reps
-
-
-
5
Sit Up
1
1
1
20 reps
15 reps
10 reps
-
-
-
6
Walking Lunge
1
1
1
15 reps
10 reps
5 reps
-
-
-
7
Bent Leg Raise
3
5 reps
-
8
Plank
3
1-2 mins
-
9
Mountain Climber
1
1
1
20 reps
15 reps
10 reps
-
-
-
10
Concentration Curl
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
20 reps
15 reps
10 reps
-
-
-
2
Burpee
1
1
1
15 reps
10 reps
5 reps
-
-
-
3
Squat (Bodyweight)
1
1
1
15 reps
10 reps
5 reps
-
-
-
4
Wrist Curls
1
1
1
20 reps
15 reps
10 reps
-
-
-
5
Sit Up
1
1
1
20 reps
15 reps
10 reps
-
-
-
6
Walking Lunge
1
1
1
15 reps
10 reps
5 reps
-
-
-
7
Bent Leg Raise
3
5 reps
-
8
Plank
3
1-2 mins
-
9
Mountain Climber
1
1
1
20 reps
15 reps
10 reps
-
-
-
10
Concentration Curl
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
20 reps
15 reps
10 reps
-
-
-
2
Burpee
1
1
1
15 reps
10 reps
5 reps
-
-
-
3
Squat (Bodyweight)
1
1
1
15 reps
10 reps
5 reps
-
-
-
4
Wrist Curls
1
1
1
20 reps
15 reps
10 reps
-
-
-
5
Sit Up
1
1
1
20 reps
15 reps
10 reps
-
-
-
6
Walking Lunge
1
1
1
15 reps
10 reps
5 reps
-
-
-
7
Bent Leg Raise
3
5 reps
-
8
Plank
3
1-2 mins
-
9
Mountain Climber
1
1
1
20 reps
15 reps
10 reps
-
-
-
10
Concentration Curl
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
20 reps
15 reps
10 reps
-
-
-
2
Burpee
1
1
1
15 reps
10 reps
5 reps
-
-
-
3
Squat (Bodyweight)
1
1
1
15 reps
10 reps
5 reps
-
-
-
4
Wrist Curls
1
1
1
20 reps
15 reps
10 reps
-
-
-
5
Sit Up
1
1
1
20 reps
15 reps
10 reps
-
-
-
6
Walking Lunge
1
1
1
15 reps
10 reps
5 reps
-
-
-
7
Bent Leg Raise
3
5 reps
-
8
Plank
3
1-2 mins
-
9
Mountain Climber
1
1
1
20 reps
15 reps
10 reps
-
-
-
10
Concentration Curl
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
20 reps
15 reps
10 reps
-
-
-
2
Burpee
1
1
1
15 reps
10 reps
5 reps
-
-
-
3
Squat (Bodyweight)
1
1
1
15 reps
10 reps
5 reps
-
-
-
4
Wrist Curls
1
1
1
20 reps
15 reps
10 reps
-
-
-
5
Sit Up
1
1
1
20 reps
15 reps
10 reps
-
-
-
6
Walking Lunge
1
1
1
15 reps
10 reps
5 reps
-
-
-
7
Bent Leg Raise
3
5 reps
-
8
Plank
3
1-2 mins
-
9
Mountain Climber
1
1
1
20 reps
15 reps
10 reps
-
-
-
10
Concentration Curl
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
20 reps
15 reps
10 reps
-
-
-
2
Burpee
1
1
1
15 reps
10 reps
5 reps
-
-
-
3
Squat (Bodyweight)
1
1
1
15 reps
10 reps
5 reps
-
-
-
4
Wrist Curls
1
1
1
20 reps
15 reps
10 reps
-
-
-
5
Sit Up
1
1
1
20 reps
15 reps
10 reps
-
-
-
6
Walking Lunge
1
1
1
15 reps
10 reps
5 reps
-
-
-
7
Bent Leg Raise
3
5 reps
-
8
Plank
3
1-2 mins
-
9
Mountain Climber
1
1
1
20 reps
15 reps
10 reps
-
-
-
10
Concentration Curl
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
20 reps
15 reps
10 reps
-
-
-
2
Burpee
1
1
1
15 reps
10 reps
5 reps
-
-
-
3
Squat (Bodyweight)
1
1
1
15 reps
10 reps
5 reps
-
-
-
4
Wrist Curls
1
1
1
20 reps
15 reps
10 reps
-
-
-
5
Sit Up
1
1
1
20 reps
15 reps
10 reps
-
-
-
6
Walking Lunge
1
1
1
15 reps
10 reps
5 reps
-
-
-
7
Bent Leg Raise
3
5 reps
-
8
Plank
3
1-2 mins
-
9
Mountain Climber
1
1
1
20 reps
15 reps
10 reps
-
-
-
10
Concentration Curl
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
20 reps
15 reps
10 reps
-
-
-
2
Burpee
1
1
1
15 reps
10 reps
5 reps
-
-
-
3
Squat (Bodyweight)
1
1
1
15 reps
10 reps
5 reps
-
-
-
4
Wrist Curls
1
1
1
20 reps
15 reps
10 reps
-
-
-
5
Sit Up
1
1
1
20 reps
15 reps
10 reps
-
-
-
6
Walking Lunge
1
1
1
15 reps
10 reps
5 reps
-
-
-
7
Bent Leg Raise
3
5 reps
-
8
Plank
3
1-2 mins
-
9
Mountain Climber
1
1
1
20 reps
15 reps
10 reps
-
-
-
10
Concentration Curl
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
20 reps
15 reps
10 reps
-
-
-
2
Burpee
1
1
1
15 reps
10 reps
5 reps
-
-
-
3
Squat (Bodyweight)
1
1
1
15 reps
10 reps
5 reps
-
-
-
4
Wrist Curls
1
1
1
20 reps
15 reps
10 reps
-
-
-
5
Sit Up
1
1
1
20 reps
15 reps
10 reps
-
-
-
6
Walking Lunge
1
1
1
15 reps
10 reps
5 reps
-
-
-
7
Bent Leg Raise
3
5 reps
-
8
Plank
3
1-2 mins
-
9
Mountain Climber
1
1
1
20 reps
15 reps
10 reps
-
-
-
10
Concentration Curl
1
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
20 reps
15 reps
10 reps
-
-
-
2
Burpee
1
1
1
15 reps
10 reps
5 reps
-
-
-
3
Squat (Bodyweight)
1
1
1
15 reps
10 reps
5 reps
-
-
-
4
Wrist Curls
1
1
1
20 reps
15 reps
10 reps
-
-
-
5
Sit Up
1
1
1
20 reps
15 reps
10 reps
-
-
-
6
Walking Lunge
1
1
1
15 reps
10 reps
5 reps
-
-
-
7
Bent Leg Raise
3
5 reps
-
8
Plank
3
1-2 mins
-
9
Mountain Climber
1
1
1
20 reps
15 reps
10 reps
-
-
-
10
Concentration Curl
1
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
20 reps
15 reps
10 reps
-
-
-
2
Burpee
1
1
1
15 reps
10 reps
5 reps
-
-
-
3
Squat (Bodyweight)
1
1
1
15 reps
10 reps
5 reps
-
-
-
4
Wrist Curls
1
1
1
20 reps
15 reps
10 reps
-
-
-
5
Sit Up
1
1
1
20 reps
15 reps
10 reps
-
-
-
6
Walking Lunge
1
1
1
15 reps
10 reps
5 reps
-
-
-
7
Bent Leg Raise
3
5 reps
-
8
Plank
3
1-2 mins
-
9
Mountain Climber
1
1
1
20 reps
15 reps
10 reps
-
-
-
10
Concentration Curl
1
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
20 reps
15 reps
10 reps
-
-
-
2
Burpee
1
1
1
15 reps
10 reps
5 reps
-
-
-
3
Squat (Bodyweight)
1
1
1
15 reps
10 reps
5 reps
-
-
-
4
Wrist Curls
1
1
1
20 reps
15 reps
10 reps
-
-
-
5
Sit Up
1
1
1
20 reps
15 reps
10 reps
-
-
-
6
Walking Lunge
1
1
1
15 reps
10 reps
5 reps
-
-
-
7
Bent Leg Raise
3
5 reps
-
8
Plank
3
1-2 mins
-
9
Mountain Climber
1
1
1
20 reps
15 reps
10 reps
-
-
-
10
Concentration Curl
1
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
20 reps
15 reps
10 reps
-
-
-
2
Burpee
1
1
1
15 reps
10 reps
5 reps
-
-
-
3
Squat (Bodyweight)
1
1
1
15 reps
10 reps
5 reps
-
-
-
4
Wrist Curls
1
1
1
20 reps
15 reps
10 reps
-
-
-
5
Sit Up
1
1
1
20 reps
15 reps
10 reps
-
-
-
6
Walking Lunge
1
1
1
15 reps
10 reps
5 reps
-
-
-
7
Bent Leg Raise
3
5 reps
-
8
Plank
3
1-2 mins
-
9
Mountain Climber
1
1
1
20 reps
15 reps
10 reps
-
-
-
10
Concentration Curl
1
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
20 reps
15 reps
10 reps
-
-
-
2
Burpee
1
1
1
15 reps
10 reps
5 reps
-
-
-
3
Squat (Bodyweight)
1
1
1
15 reps
10 reps
5 reps
-
-
-
4
Wrist Curls
1
1
1
20 reps
15 reps
10 reps
-
-
-
5
Sit Up
1
1
1
20 reps
15 reps
10 reps
-
-
-
6
Walking Lunge
1
1
1
15 reps
10 reps
5 reps
-
-
-
7
Bent Leg Raise
3
5 reps
-
8
Plank
3
1-2 mins
-
9
Mountain Climber
1
1
1
20 reps
15 reps
10 reps
-
-
-
10
Concentration Curl
1
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
20 reps
15 reps
10 reps
-
-
-
2
Burpee
1
1
1
15 reps
10 reps
5 reps
-
-
-
3
Squat (Bodyweight)
1
1
1
15 reps
10 reps
5 reps
-
-
-
4
Wrist Curls
1
1
1
20 reps
15 reps
10 reps
-
-
-
5
Sit Up
1
1
1
20 reps
15 reps
10 reps
-
-
-
6
Walking Lunge
1
1
1
15 reps
10 reps
5 reps
-
-
-
7
Bent Leg Raise
3
5 reps
-
8
Plank
3
1-2 mins
-
9
Mountain Climber
1
1
1
20 reps
15 reps
10 reps
-
-
-
10
Concentration Curl
1
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
20 reps
15 reps
10 reps
-
-
-
2
Burpee
1
1
1
15 reps
10 reps
5 reps
-
-
-
3
Squat (Bodyweight)
1
1
1
15 reps
10 reps
5 reps
-
-
-
4
Wrist Curls
1
1
1
20 reps
15 reps
10 reps
-
-
-
5
Sit Up
1
1
1
20 reps
15 reps
10 reps
-
-
-
6
Walking Lunge
1
1
1
15 reps
10 reps
5 reps
-
-
-
7
Bent Leg Raise
3
5 reps
-
8
Plank
3
1-2 mins
-
9
Mountain Climber
1
1
1
20 reps
15 reps
10 reps
-
-
-
10
Concentration Curl
1
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
20 reps
15 reps
10 reps
-
-
-
2
Burpee
1
1
1
15 reps
10 reps
5 reps
-
-
-
3
Squat (Bodyweight)
1
1
1
15 reps
10 reps
5 reps
-
-
-
4
Wrist Curls
1
1
1
20 reps
15 reps
10 reps
-
-
-
5
Sit Up
1
1
1
20 reps
15 reps
10 reps
-
-
-
6
Walking Lunge
1
1
1
15 reps
10 reps
5 reps
-
-
-
7
Bent Leg Raise
3
5 reps
-
8
Plank
3
1-2 mins
-
9
Mountain Climber
1
1
1
20 reps
15 reps
10 reps
-
-
-
10
Concentration Curl
1
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
20 reps
15 reps
10 reps
-
-
-
2
Burpee
1
1
1
15 reps
10 reps
5 reps
-
-
-
3
Squat (Bodyweight)
1
1
1
15 reps
10 reps
5 reps
-
-
-
4
Wrist Curls
1
1
1
20 reps
15 reps
10 reps
-
-
-
5
Sit Up
1
1
1
20 reps
15 reps
10 reps
-
-
-
6
Walking Lunge
1
1
1
15 reps
10 reps
5 reps
-
-
-
7
Bent Leg Raise
3
5 reps
-
8
Plank
3
1-2 mins
-
9
Mountain Climber
1
1
1
20 reps
15 reps
10 reps
-
-
-
10
Concentration Curl
1
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
20 reps
15 reps
10 reps
-
-
-
2
Burpee
1
1
1
15 reps
10 reps
5 reps
-
-
-
3
Squat (Bodyweight)
1
1
1
15 reps
10 reps
5 reps
-
-
-
4
Wrist Curls
1
1
1
20 reps
15 reps
10 reps
-
-
-
5
Sit Up
1
1
1
20 reps
15 reps
10 reps
-
-
-
6
Walking Lunge
1
1
1
15 reps
10 reps
5 reps
-
-
-
7
Bent Leg Raise
3
5 reps
-
8
Plank
3
1-2 mins
-
9
Mountain Climber
1
1
1
20 reps
15 reps
10 reps
-
-
-
10
Concentration Curl
1
10 reps
-
Week 1
1 / 10 Weeks
Day 2
1
Push Up
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
-
-
-
2
Burpee
1 Set
1 Set
1 Set
15 Reps
10 Reps
5 Reps
-
-
-
3
Squat (Bodyweight)
1 Set
1 Set
1 Set
15 Reps
10 Reps
5 Reps
-
-
-
4
Wrist Curls
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
-
-
-
5
Sit Up
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
-
-
-
6
Walking Lunge
1 Set
1 Set
1 Set
15 Reps
10 Reps
5 Reps
-
-
-
7
Bent Leg Raise
3 Sets
5 Reps
-
8
Plank
3 Sets
1-2 mins
-
9
Mountain Climber
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
-
-
-
10
Concentration Curl
1 Set
10 Reps
-
Day 3
1
Push Up
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
-
-
-
2
Burpee
1 Set
1 Set
1 Set
15 Reps
10 Reps
5 Reps
-
-
-
3
Squat (Bodyweight)
1 Set
1 Set
1 Set
15 Reps
10 Reps
5 Reps
-
-
-
4
Wrist Curls
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
-
-
-
5
Sit Up
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
-
-
-
6
Walking Lunge
1 Set
1 Set
1 Set
15 Reps
10 Reps
5 Reps
-
-
-
7
Bent Leg Raise
3 Sets
5 Reps
-
8
Plank
3 Sets
1-2 mins
-
9
Mountain Climber
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
-
-
-
10
Concentration Curl
1 Set
10 Reps
-
Day 4
1
Push Up
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
-
-
-
2
Burpee
1 Set
1 Set
1 Set
15 Reps
10 Reps
5 Reps
-
-
-
3
Squat (Bodyweight)
1 Set
1 Set
1 Set
15 Reps
10 Reps
5 Reps
-
-
-
4
Wrist Curls
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
-
-
-
5
Sit Up
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
-
-
-
6
Walking Lunge
1 Set
1 Set
1 Set
15 Reps
10 Reps
5 Reps
-
-
-
7
Bent Leg Raise
3 Sets
5 Reps
-
8
Plank
3 Sets
1-2 mins
-
9
Mountain Climber
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
-
-
-
10
Concentration Curl
1 Set
10 Reps
-
Day 5
1
Push Up
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
-
-
-
2
Burpee
1 Set
1 Set
1 Set
15 Reps
10 Reps
5 Reps
-
-
-
3
Squat (Bodyweight)
1 Set
1 Set
1 Set
15 Reps
10 Reps
5 Reps
-
-
-
4
Wrist Curls
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
-
-
-
5
Sit Up
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
-
-
-
6
Walking Lunge
1 Set
1 Set
1 Set
15 Reps
10 Reps
5 Reps
-
-
-
7
Bent Leg Raise
3 Sets
5 Reps
-
8
Plank
3 Sets
1-2 mins
-
9
Mountain Climber
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
-
-
-
10
Concentration Curl
1 Set
10 Reps
-
Day 1
1
Push Up
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
-
-
-
2
Burpee
1 Set
1 Set
1 Set
15 Reps
10 Reps
5 Reps
-
-
-
3
Squat (Bodyweight)
1 Set
1 Set
1 Set
15 Reps
10 Reps
5 Reps
-
-
-
4
Wrist Curls
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
-
-
-
5
Sit Up
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
-
-
-
6
Walking Lunge
1 Set
1 Set
1 Set
15 Reps
10 Reps
5 Reps
-
-
-
7
Bent Leg Raise
3 Sets
5 Reps
-
8
Plank
3 Sets
1-2 mins
-
9
Mountain Climber
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
-
-
-
10
Concentration Curl
1 Set
10 Reps
-