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My exercise program for GF!

by Seiya T.
3 athletes joined

Program Description

The purpose of the program is for my girlfriend to lose extra weight and improve her mobility. By focusing on yoga mat exercises, she can work on enhancing her flexibility, strengthening key muscle groups, and increasing her range of motion, while also burning calories and promoting fat loss.

Program Overview

  • Level
    Beginner
  • Goal
    Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 18, 2025 11:30
  • Last Edited
    Jun 18, 2025 08:18

Summary

Embark on a 6-week journey designed to enhance core strength and mobility with this at-home program, perfect for all fitness levels. With three sessions each week, you'll engage in a variety of bodyweight exercises such as Glute Bridges, Planks, and Mountain Climbers, ensuring a well-rounded approach to fitness. Each workout is crafted to help you build endurance and flexibility while keeping your workouts efficient and effective. Get ready to feel stronger and more agile as you commit to this empowering routine!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
3
5 reps
RPE 3-4
2
Glute Bridge (Bodyweight)
3
12 reps
RPE 5
3
Bird Dog
3
10 reps
RPE 5
4
Plank
3
0.25-0.5 mins
RPE 5
5
Downward Dog
2
6 reps
RPE 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
3
5 reps
RPE 3-4
2
Glute Bridge (Bodyweight)
3
12 reps
RPE 5
3
Bird Dog
3
10 reps
RPE 5
4
Plank
3
0.25-0.5 mins
RPE 5
5
Downward Dog
2
6 reps
RPE 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
3
5 reps
RPE 3-4
2
Glute Bridge (Bodyweight)
3
12 reps
RPE 5
3
Bird Dog
3
10 reps
RPE 5
4
Plank
3
0.25-0.5 mins
RPE 5
5
Downward Dog
2
6 reps
RPE 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
3
5 reps
RPE 3-4
2
Glute Bridge (Bodyweight)
3
12 reps
RPE 5
3
Bird Dog
3
10 reps
RPE 5
4
Plank
3
0.25-0.5 mins
RPE 5
5
Downward Dog
2
6 reps
RPE 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
3
5 reps
RPE 3-4
2
Glute Bridge (Bodyweight)
4
12 reps
RPE 5
3
Bird Dog
3
10 reps
RPE 5
4
Plank
3
0.25-0.5 mins
RPE 5
5
Downward Dog
2
6 reps
RPE 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
3
5 reps
RPE 3-4
2
Glute Bridge (Bodyweight)
4
12 reps
RPE 5
3
Bird Dog
3
10 reps
RPE 5
4
Plank
2
0.5-1 mins
RPE 5
5
Downward Dog
3
6 reps
RPE 4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
2
8-10 reps
RPE 6
2
Mountain Climber
3
0.5 mins
RPE 7-8
3
Squat (Bodyweight)
3
8 reps
RPE 5-6
4
Lunge (Bodyweight)
3
6-8 reps
RPE 6-7.5
5
Butterfly Stretch
1
2 mins
RPE 2-3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
2
8-10 reps
RPE 6
2
Mountain Climber
3
0.5 mins
RPE 7-8
3
Squat (Bodyweight)
3
8 reps
RPE 5-6
4
Lunge (Bodyweight)
3
6-8 reps
RPE 6-7.5
5
Butterfly Stretch
1
2 mins
RPE 2-3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
2
8-10 reps
RPE 6
2
Mountain Climber
3
0.5 mins
RPE 7-8
3
Squat (Bodyweight)
3
8 reps
RPE 5-6
4
Lunge (Bodyweight)
3
6-8 reps
RPE 6-7.5
5
Butterfly Stretch
1
2 mins
RPE 2-3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
2
8-10 reps
RPE 6
2
Mountain Climber
3
0.5 mins
RPE 7-8
3
Squat (Bodyweight)
3
8 reps
RPE 5-6
4
Lunge (Bodyweight)
3
6-8 reps
RPE 6-7.5
5
Butterfly Stretch
1
2 mins
RPE 2-3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
2
8-10 reps
RPE 6
2
Mountain Climber
3
0.5 mins
RPE 7-8
3
Squat (Bodyweight)
3
8 reps
RPE 5-6
4
Lunge (Bodyweight)
3
6-8 reps
RPE 6-7.5
5
Butterfly Stretch
1
2 mins
RPE 2-3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
2
8-10 reps
RPE 6
2
Mountain Climber
3
0.5 mins
RPE 7-8
3
Squat (Bodyweight)
3
8 reps
RPE 5-6
4
Lunge (Bodyweight)
3
6-8 reps
RPE 6-7.5
5
Butterfly Stretch
1
2 mins
RPE 2-3
6
Bulgarian Split Squat (Bodyweight)
2
4-6 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
6-8 reps
RPE 5-6
2
Reverse Abs Crunch (Bodyweight)
2
6-8 reps
RPE 6-7.5
3
Windshield Wipers
3
8-10 reps
RPE 5-6
4
Burpee (No Push Up)
3
4-6 reps
RPE 6
5
Cat Cow Stretch
1
15 reps
RPE 3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
6-8 reps
RPE 5-6
2
Reverse Abs Crunch (Bodyweight)
2
6-8 reps
RPE 6-7.5
3
Windshield Wipers
3
8-10 reps
RPE 5-6
4
Burpee (No Push Up)
3
4-6 reps
RPE 6
5
Cat Cow Stretch
1
15 reps
RPE 3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
6-8 reps
RPE 5-6
2
Reverse Abs Crunch (Bodyweight)
2
6-8 reps
RPE 6-7.5
3
Windshield Wipers
3
8-10 reps
RPE 5-6
4
Burpee (No Push Up)
3
4-6 reps
RPE 6
5
Cat Cow Stretch
1
15 reps
RPE 3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
3
6-8 reps
RPE 5-6
2
Plank
2
0.5 mins
RPE 6-7.5
3
Windshield Wipers
3
8-10 reps
RPE 5-6
4
Burpee (No Push Up)
3
4-6 reps
RPE 6
5
Cat Cow Stretch
1
15 reps
RPE 3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
3
6-8 reps
RPE 5-6
2
Plank
2
0.5 mins
RPE 6-7.5
3
Windshield Wipers
3
8-10 reps
RPE 5-6
4
Burpee (No Push Up)
3
4-6 reps
RPE 6
5
Cat Cow Stretch
1
15 reps
RPE 3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
3
6-8 reps
RPE 5-6
2
Plank
2
0.5 mins
RPE 6-7.5
3
Windshield Wipers
3
8-10 reps
RPE 5-6
4
Burpee (No Push Up)
3
4-6 reps
RPE 6
5
Cat Cow Stretch
1
15 reps
RPE 3
Week 1
1 / 6 Weeks
Day 1
1
Cat Cow Stretch
3 Sets
5 Reps
@3-4
2
Glute Bridge (Bodyweight)
3 Sets
12 Reps
@5
3
Bird Dog
3 Sets
10 Reps
@5
4
Plank
3 Sets
0.25-0.5 mins
@5
5
Downward Dog
2 Sets
6 Reps
@4
Day 2
1
Lying Leg Raise
2 Sets
8-10 Reps
@6
2
Mountain Climber
3 Sets
0.5 mins
@7-8
3
Squat (Bodyweight)
3 Sets
8 Reps
@5-6
4
Lunge (Bodyweight)
3 Sets
6-8 Reps
@6-7.5
5
Butterfly Stretch
1 Set
2 mins
@2-3
Day 3
1
Push Up (Incline)
3 Sets
6-8 Reps
@5-6
2
Reverse Abs Crunch (Bodyweight)
2 Sets
6-8 Reps
@6-7.5
3
Windshield Wipers
3 Sets
8-10 Reps
@5-6
4
Burpee (No Push Up)
3 Sets
4-6 Reps
@6
5
Cat Cow Stretch
1 Set
15 Reps
@3