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Julie’s MAPS Prime Warmup

by Julie

Program Description

Get ready to elevate your training with Julie’s MAPS Prime Warmup! This 4-week program is designed for beginners and focuses on muscle activation and mobility, featuring 16 sessions that can be completed in just 10 minutes each. With a variety of bodyweight exercises like Squat Sits and targeted stretches, you’ll enhance your flexibility and prepare your body for more intense workouts. Perfect for at-home training, this program will set you up for success by ensuring your muscles are primed and ready to sculpt!

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    At Home
  • Program Length
    4 weeks
  • Time Per Workout
    10 minutes
  • Created
    Feb 18, 2026 04:11
  • Last Edited
    Feb 18, 2026 04:33
Muscle Engagement
Front
Back
MuscleSet
Full-Body
23.1%
Hamstrings
15.4%
Lower Back
11.5%
Calves
11.5%
Neck
7.7%
Triceps
7.7%
Front Delts
7.7%
Quadriceps
7.7%
Abductors
7.7%
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START THE PROGRAM
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat Sit
1
2 mins
RPE 8
2
Back Upper and Lower
1
1 mins
RPE 8
3
90 Right Leg Stretch
1
2 mins
RPE 9
4
90 Left Leg Stretch
1
2 mins
RPE 9
5
Combat Right Stretch
1
2 mins
RPE 9.5
6
Combat Left Stretch
1
2 mins
RPE 9.5
7
Neck Stretch
1
1 mins
RPE 7
8
Hamstring Right Stretch
1
2 mins
RPE 8
9
Hamstring Left Stretch
1
2 mins
RPE 8
10
Hip Right Flexor Stretch
1
1 mins
RPE 8
11
Hip Left Flexor Stretch
1
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat Sit
1
2 mins
RPE 8
2
Back Upper and Lower
1
1 mins
RPE 8
3
90 Right Leg Stretch
1
2 mins
RPE 9
4
90 Left Leg Stretch
1
2 mins
RPE 9
5
Combat Right Stretch
1
2 mins
RPE 9.5
6
Combat Left Stretch
1
2 mins
RPE 9.5
7
Neck Stretch
1
1 mins
RPE 7
8
Hamstring Right Stretch
1
2 mins
RPE 8
9
Hamstring Left Stretch
1
2 mins
RPE 8
10
Hip Right Flexor Stretch
1
1 mins
RPE 8
11
Hip Left Flexor Stretch
1
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat Sit
1
2 mins
RPE 8
2
Back Upper and Lower
1
1 mins
RPE 8
3
90 Right Leg Stretch
1
2 mins
RPE 9
4
90 Left Leg Stretch
1
2 mins
RPE 9
5
Combat Right Stretch
1
2 mins
RPE 9.5
6
Combat Left Stretch
1
2 mins
RPE 9.5
7
Neck Stretch
1
1 mins
RPE 7
8
Hamstring Right Stretch
1
2 mins
RPE 8
9
Hamstring Left Stretch
1
2 mins
RPE 8
10
Hip Right Flexor Stretch
1
1 mins
RPE 8
11
Hip Left Flexor Stretch
1
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat Sit
1
2 mins
RPE 8
2
Back Upper and Lower
1
1 mins
RPE 8
3
90 Right Leg Stretch
1
2 mins
RPE 9
4
90 Left Leg Stretch
1
2 mins
RPE 9
5
Combat Right Stretch
1
2 mins
RPE 9.5
6
Combat Left Stretch
1
2 mins
RPE 9.5
7
Neck Stretch
1
1 mins
RPE 7
8
Hamstring Right Stretch
1
2 mins
RPE 8
9
Hamstring Left Stretch
1
2 mins
RPE 8
10
Hip Right Flexor Stretch
1
1 mins
RPE 8
11
Hip Left Flexor Stretch
1
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat Sit
1
2 mins
RPE 9
2
Back Upper and Lower
1
1 mins
RPE 8
3
Neck Stretch
1
1 mins
RPE 7
4
Calves Stretch
1
1 mins
RPE 7
5
Delt Left, Tricep Stretch
1
1 mins
RPE 8
6
Delt Left, Tricep Stretch
1
1 mins
RPE 8
7
Quad Right Stretch
1
1 mins
RPE 8
8
Quad Left Stretch
1
1 mins
RPE 8
9
Hip Right Flexor Stretch
1
1 mins
RPE 8
10
Hip Left Flexor Stretch
1
1 mins
RPE 8
11
Hamstring Right Stretch
1
1 mins
RPE 7
12
Hamstring Left Stretch
1
1 mins
RPE 7
13
Back Upper and Lower
1
1 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat Sit
1
2 mins
RPE 9
2
Back Upper and Lower
1
1 mins
RPE 8
3
Neck Stretch
1
1 mins
RPE 7
4
Calves Stretch
1
1 mins
RPE 7
5
Delt Left, Tricep Stretch
1
1 mins
RPE 8
6
Delt Left, Tricep Stretch
1
1 mins
RPE 8
7
Quad Right Stretch
1
1 mins
RPE 8
8
Quad Left Stretch
1
1 mins
RPE 8
9
Hip Right Flexor Stretch
1
1 mins
RPE 8
10
Hip Left Flexor Stretch
1
1 mins
RPE 8
11
Hamstring Right Stretch
1
1 mins
RPE 7
12
Hamstring Left Stretch
1
1 mins
RPE 7
13
Back Upper and Lower
1
1 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat Sit
1
2 mins
RPE 9
2
Back Upper and Lower
1
1 mins
RPE 8
3
Neck Stretch
1
1 mins
RPE 7
4
Calves Stretch
1
1 mins
RPE 7
5
Delt Left, Tricep Stretch
1
1 mins
RPE 8
6
Delt Left, Tricep Stretch
1
1 mins
RPE 8
7
Quad Right Stretch
1
1 mins
RPE 8
8
Quad Left Stretch
1
1 mins
RPE 8
9
Hip Right Flexor Stretch
1
1 mins
RPE 8
10
Hip Left Flexor Stretch
1
1 mins
RPE 8
11
Hamstring Right Stretch
1
1 mins
RPE 7
12
Hamstring Left Stretch
1
1 mins
RPE 7
13
Back Upper and Lower
1
1 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat Sit
1
2 mins
RPE 9
2
Back Upper and Lower
1
1 mins
RPE 8
3
Neck Stretch
1
1 mins
RPE 7
4
Calves Stretch
1
1 mins
RPE 7
5
Delt Left, Tricep Stretch
1
1 mins
RPE 8
6
Delt Left, Tricep Stretch
1
1 mins
RPE 8
7
Quad Right Stretch
1
1 mins
RPE 8
8
Quad Left Stretch
1
1 mins
RPE 8
9
Hip Right Flexor Stretch
1
1 mins
RPE 8
10
Hip Left Flexor Stretch
1
1 mins
RPE 8
11
Hamstring Right Stretch
1
1 mins
RPE 7
12
Hamstring Left Stretch
1
1 mins
RPE 7
13
Back Upper and Lower
1
1 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat Sit
1
2 mins
RPE 8
2
Back Upper and Lower
1
1 mins
RPE 8
3
90 Right Leg Stretch
1
2 mins
RPE 9
4
90 Left Leg Stretch
1
2 mins
RPE 9
5
Combat Right Stretch
1
2 mins
RPE 9.5
6
Combat Left Stretch
1
2 mins
RPE 9.5
7
Neck Stretch
1
1 mins
RPE 7
8
Hamstring Right Stretch
1
2 mins
RPE 8
9
Hamstring Left Stretch
1
2 mins
RPE 8
10
Hip Right Flexor Stretch
1
1 mins
RPE 8
11
Hip Left Flexor Stretch
1
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat Sit
1
2 mins
RPE 8
2
Back Upper and Lower
1
1 mins
RPE 8
3
90 Right Leg Stretch
1
2 mins
RPE 9
4
90 Left Leg Stretch
1
2 mins
RPE 9
5
Combat Right Stretch
1
2 mins
RPE 9.5
6
Combat Left Stretch
1
2 mins
RPE 9.5
7
Neck Stretch
1
1 mins
RPE 7
8
Hamstring Right Stretch
1
2 mins
RPE 8
9
Hamstring Left Stretch
1
2 mins
RPE 8
10
Hip Right Flexor Stretch
1
1 mins
RPE 8
11
Hip Left Flexor Stretch
1
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat Sit
1
2 mins
RPE 8
2
Back Upper and Lower
1
1 mins
RPE 8
3
90 Right Leg Stretch
1
2 mins
RPE 9
4
90 Left Leg Stretch
1
2 mins
RPE 9
5
Combat Right Stretch
1
2 mins
RPE 9.5
6
Combat Left Stretch
1
2 mins
RPE 9.5
7
Neck Stretch
1
1 mins
RPE 7
8
Hamstring Right Stretch
1
2 mins
RPE 8
9
Hamstring Left Stretch
1
2 mins
RPE 8
10
Hip Right Flexor Stretch
1
1 mins
RPE 8
11
Hip Left Flexor Stretch
1
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat Sit
1
2 mins
RPE 8
2
Back Upper and Lower
1
1 mins
RPE 8
3
90 Right Leg Stretch
1
2 mins
RPE 9
4
90 Left Leg Stretch
1
2 mins
RPE 9
5
Combat Right Stretch
1
2 mins
RPE 9.5
6
Combat Left Stretch
1
2 mins
RPE 9.5
7
Neck Stretch
1
1 mins
RPE 7
8
Hamstring Right Stretch
1
2 mins
RPE 8
9
Hamstring Left Stretch
1
2 mins
RPE 8
10
Hip Right Flexor Stretch
1
1 mins
RPE 8
11
Hip Left Flexor Stretch
1
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat Sit
1
2 mins
RPE 9
2
Back Upper and Lower
1
1 mins
RPE 8
3
Neck Stretch
1
1 mins
RPE 7
4
Calves Stretch
1
1 mins
RPE 7
5
Delt Left, Tricep Stretch
1
1 mins
RPE 8
6
Delt Left, Tricep Stretch
1
1 mins
RPE 8
7
Quad Right Stretch
1
1 mins
RPE 8
8
Quad Left Stretch
1
1 mins
RPE 8
9
Hip Right Flexor Stretch
1
1 mins
RPE 8
10
Hip Left Flexor Stretch
1
1 mins
RPE 8
11
Hamstring Right Stretch
1
1 mins
RPE 7
12
Hamstring Left Stretch
1
1 mins
RPE 7
13
Back Upper and Lower
1
1 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat Sit
1
2 mins
RPE 9
2
Back Upper and Lower
1
1 mins
RPE 8
3
Neck Stretch
1
1 mins
RPE 7
4
Calves Stretch
1
1 mins
RPE 7
5
Delt Left, Tricep Stretch
1
1 mins
RPE 8
6
Delt Left, Tricep Stretch
1
1 mins
RPE 8
7
Quad Right Stretch
1
1 mins
RPE 8
8
Quad Left Stretch
1
1 mins
RPE 8
9
Hip Right Flexor Stretch
1
1 mins
RPE 8
10
Hip Left Flexor Stretch
1
1 mins
RPE 8
11
Hamstring Right Stretch
1
1 mins
RPE 7
12
Hamstring Left Stretch
1
1 mins
RPE 7
13
Back Upper and Lower
1
1 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat Sit
1
2 mins
RPE 9
2
Back Upper and Lower
1
1 mins
RPE 8
3
Neck Stretch
1
1 mins
RPE 7
4
Calves Stretch
1
1 mins
RPE 7
5
Delt Left, Tricep Stretch
1
1 mins
RPE 8
6
Delt Left, Tricep Stretch
1
1 mins
RPE 8
7
Quad Right Stretch
1
1 mins
RPE 8
8
Quad Left Stretch
1
1 mins
RPE 8
9
Hip Right Flexor Stretch
1
1 mins
RPE 8
10
Hip Left Flexor Stretch
1
1 mins
RPE 8
11
Hamstring Right Stretch
1
1 mins
RPE 7
12
Hamstring Left Stretch
1
1 mins
RPE 7
13
Back Upper and Lower
1
1 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat Sit
1
2 mins
RPE 9
2
Back Upper and Lower
1
1 mins
RPE 8
3
Neck Stretch
1
1 mins
RPE 7
4
Calves Stretch
1
1 mins
RPE 7
5
Delt Left, Tricep Stretch
1
1 mins
RPE 8
6
Delt Left, Tricep Stretch
1
1 mins
RPE 8
7
Quad Right Stretch
1
1 mins
RPE 8
8
Quad Left Stretch
1
1 mins
RPE 8
9
Hip Right Flexor Stretch
1
1 mins
RPE 8
10
Hip Left Flexor Stretch
1
1 mins
RPE 8
11
Hamstring Right Stretch
1
1 mins
RPE 7
12
Hamstring Left Stretch
1
1 mins
RPE 7
13
Back Upper and Lower
1
1 mins
RPE 6
Week 1
1 / 4 Weeks
Day 2
1
Squat Sit
1 Set
2 mins
@9
2
Back Upper and Lower
1 Set
1 mins
@8
3
Neck Stretch
1 Set
1 mins
@7
4
Calves Stretch
1 Set
1 mins
@7
5
Delt Left, Tricep Stretch
1 Set
1 mins
@8
6
Delt Left, Tricep Stretch
1 Set
1 mins
@8
7
Quad Right Stretch
1 Set
1 mins
@8
8
Quad Left Stretch
1 Set
1 mins
@8
9
Hip Right Flexor Stretch
1 Set
1 mins
@8
10
Hip Left Flexor Stretch
1 Set
1 mins
@8
11
Hamstring Right Stretch
1 Set
1 mins
@7
12
Hamstring Left Stretch
1 Set
1 mins
@7
13
Back Upper and Lower
1 Set
1 mins
@6
Day 1
1
Squat Sit
1 Set
2 mins
@8
2
Back Upper and Lower
1 Set
1 mins
@8
3
90 Right Leg Stretch
1 Set
2 mins
@9
4
90 Left Leg Stretch
1 Set
2 mins
@9
5
Combat Right Stretch
1 Set
2 mins
@9.5
6
Combat Left Stretch
1 Set
2 mins
@9.5
7
Neck Stretch
1 Set
1 mins
@7
8
Hamstring Right Stretch
1 Set
2 mins
@8
9
Hamstring Left Stretch
1 Set
2 mins
@8
10
Hip Right Flexor Stretch
1 Set
1 mins
@8
11
Hip Left Flexor Stretch
1 Set
1 mins
@8
Day 3
1
Squat Sit
1 Set
2 mins
@8
2
Back Upper and Lower
1 Set
1 mins
@8
3
90 Right Leg Stretch
1 Set
2 mins
@9
4
90 Left Leg Stretch
1 Set
2 mins
@9
5
Combat Right Stretch
1 Set
2 mins
@9.5
6
Combat Left Stretch
1 Set
2 mins
@9.5
7
Neck Stretch
1 Set
1 mins
@7
8
Hamstring Right Stretch
1 Set
2 mins
@8
9
Hamstring Left Stretch
1 Set
2 mins
@8
10
Hip Right Flexor Stretch
1 Set
1 mins
@8
11
Hip Left Flexor Stretch
1 Set
1 mins
@8
Day 4
1
Squat Sit
1 Set
2 mins
@9
2
Back Upper and Lower
1 Set
1 mins
@8
3
Neck Stretch
1 Set
1 mins
@7
4
Calves Stretch
1 Set
1 mins
@7
5
Delt Left, Tricep Stretch
1 Set
1 mins
@8
6
Delt Left, Tricep Stretch
1 Set
1 mins
@8
7
Quad Right Stretch
1 Set
1 mins
@8
8
Quad Left Stretch
1 Set
1 mins
@8
9
Hip Right Flexor Stretch
1 Set
1 mins
@8
10
Hip Left Flexor Stretch
1 Set
1 mins
@8
11
Hamstring Right Stretch
1 Set
1 mins
@7
12
Hamstring Left Stretch
1 Set
1 mins
@7
13
Back Upper and Lower
1 Set
1 mins
@6