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BoostcampPNG
My own specialty
by Skitty H.
Program Description
Pour Moi
Program Overview
Level
Intermediate, Novice
Goal
Bodyweight Fitness, Athletics, Muscle & Sculpting
Equipment
At Home
Program Length
3 weeks
Time Per Workout
40 minutes
Created
Jun 19, 2024 07:21
Last Edited
Jun 19, 2024 08:00
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Week 1
1 / 3 Weeks
Day 1
1
Run
2 Sets
1 Set
5 mins
5 mins
@6.5
@9.5
2
Plank
1 Set
1.5 mins
3
Side Plank
2 Sets
1 mins
4
Sit Up
1 Set
30 Reps
5
Russian Twist
1 Set
35 Reps
6
Hanging Leg Raise
1 Set
15 Reps
7
Glute Bridge (Dumbbell)
1 Set
15 Reps
8
Hip Bridge March
1 Set
30 Reps
Day 2
1
Jump Squat
1 Set
20 Reps
2
Split Squat Jump
1 Set
20 Reps
3
Wall Sit
1 Set
1 Reps
4
Pistol Squat
2 Sets
5 Reps
5
Goblet Squat
1 Set
15 Reps
6
Deadlift (Dumbbell)
1 Set
10 Reps
7
Lunge (Dumbbell)
1 Set
10 Reps
8
Hip Thrust (Bodyweight)
1 Set
15 Reps
9
Sumo Deadlift (Dumbbell)
1 Set
10 Reps
10
Calf Raise (Bodyweight)
1 Set
30 Reps
Day 3
1
Push Up
1 Set
15 Reps
2
Dead Hang
1 Set
2 Reps
3
Front Raise
2 Sets
5 Reps
4
Eccentric Push Up
1 Set
15 Reps
5
Side Bend (Dumbbell)
2 Sets
10 Reps
6
Chin-Up (Bodyweight)
1 Set
10 Reps
7
Single Arm Row (Dumbbell)
2 Sets
999 Reps
8
Pull-Up (Bodyweight)
1 Set
10 Reps