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Fight Conditioned

by Maurece Roddy

Program Description

A Muay Thai–inspired bodyweight conditioning program designed to build strength, endurance, and resilience using simple, effective movements you can do anywhere.

Program Overview

  • Level
    Intermediate, Novice, Beginner, Advanced
  • Goal
    Athletics, Strength, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    50 minutes
  • Created
    Apr 08, 2026 03:26
  • Last Edited
    Apr 08, 2026 08:59
Muscle Engagement
Front
Back
MuscleSet
Abs
26.4%
Quadriceps
14.5%
Glutes
14.5%
Hamstrings
10.9%
Adductors
4.5%
Front Delts
4.5%
Triceps
3.6%
Middle Delts
3.6%
Lower Back
3.6%
Stretching
3.6%
Rear Delts
2.7%
Calves
2.7%
Chest
1.8%
Other
1.8%
Forearms
0.9%
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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
Squat (Bodyweight)
3
25 reps
-
2
Push Up
3
30 reps
-
3
Lunge (Bodyweight)
3
30 reps
-
4
Wall Sit
3
0.45 mins
-
5
Jumping Jack
3
50 reps
-
6
Decline Crunch
3
12-30 reps
-
7
Plank
3
0.45 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
25 reps
-
2
Push Up
3
30 reps
-
3
Lunge (Bodyweight)
3
30 reps
-
4
Wall Sit
3
0.45 mins
-
5
Jumping Jack
3
50 reps
-
6
Decline Crunch
3
12-30 reps
-
7
Plank
3
0.45 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
25 reps
-
2
Push Up
3
30 reps
-
3
Lunge (Bodyweight)
3
30 reps
-
4
Wall Sit
3
0.45 mins
-
5
Jumping Jack
3
50 reps
-
6
Decline Crunch
3
12-30 reps
-
7
Plank
3
0.45 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
25 reps
-
2
Push Up
3
30 reps
-
3
Lunge (Bodyweight)
3
30 reps
-
4
Wall Sit
3
0.45 mins
-
5
Jumping Jack
3
50 reps
-
6
Decline Crunch
3
12-30 reps
-
7
Plank
3
0.45 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
25 reps
-
2
Push Up
3
30 reps
-
3
Lunge (Bodyweight)
3
30 reps
-
4
Wall Sit
3
0.45 mins
-
5
Jumping Jack
3
50 reps
-
6
Decline Crunch
3
12-30 reps
-
7
Plank
3
0.45 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
25 reps
-
2
Push Up
3
30 reps
-
3
Lunge (Bodyweight)
3
30 reps
-
4
Wall Sit
3
0.45 mins
-
5
Jumping Jack
3
50 reps
-
6
Decline Crunch
3
12-30 reps
-
7
Plank
3
0.45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
25 reps
-
2
Tricep Dip (Bodyweight)
3
30 reps
-
3
Lateral Lunge
3
30 reps
-
4
Glute Bridge (Bodyweight)
3
0.45 mins
-
5
Mountain Climber
3
50 reps
-
6
Bicycle Crunch
3
30 reps
-
7
Side Plank
3
0.3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
25 reps
-
2
Tricep Dip (Bodyweight)
3
30 reps
-
3
Lateral Lunge
3
30 reps
-
4
Glute Bridge (Bodyweight)
3
0.45 mins
-
5
Mountain Climber
3
50 reps
-
6
Bicycle Crunch
3
30 reps
-
7
Side Plank
3
0.3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
25 reps
-
2
Tricep Dip (Bodyweight)
3
30 reps
-
3
Lateral Lunge
3
30 reps
-
4
Glute Bridge (Bodyweight)
3
0.45 mins
-
5
Mountain Climber
3
50 reps
-
6
Bicycle Crunch
3
30 reps
-
7
Side Plank
3
0.3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
25 reps
-
2
Tricep Dip (Bodyweight)
3
30 reps
-
3
Lateral Lunge
3
30 reps
-
4
Glute Bridge (Bodyweight)
3
0.45 mins
-
5
Mountain Climber
3
50 reps
-
6
Bicycle Crunch
3
30 reps
-
7
Side Plank
3
0.3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
25 reps
-
2
Tricep Dip (Bodyweight)
3
30 reps
-
3
Lateral Lunge
3
30 reps
-
4
Glute Bridge (Bodyweight)
3
0.45 mins
-
5
Mountain Climber
3
50 reps
-
6
Bicycle Crunch
3
30 reps
-
7
Side Plank
3
0.3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
25 reps
-
2
Tricep Dip (Bodyweight)
3
30 reps
-
3
Lateral Lunge
3
30 reps
-
4
Glute Bridge (Bodyweight)
3
0.45 mins
-
5
Mountain Climber
3
50 reps
-
6
Bicycle Crunch
3
30 reps
-
7
Side Plank
3
0.3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
3
25 reps
-
2
Up Down Plank
3
25 reps
-
3
Hip Thrust (Dumbbell)
3
20 reps
-
4
Glute Kickback
3
20 reps
-
5
Cross Country Skier
3
50 reps
-
6
Scissors
3
30 reps
-
7
Russian Twist
3
50 reps
-
8
Standing Toe Touches
3
40 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
3
25 reps
-
2
Up Down Plank
3
25 reps
-
3
Hip Thrust (Dumbbell)
3
20 reps
-
4
Glute Kickback
3
20 reps
-
5
Cross Country Skier
3
50 reps
-
6
Scissors
3
30 reps
-
7
Russian Twist
3
50 reps
-
8
Standing Toe Touches
3
40 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
3
25 reps
-
2
Up Down Plank
3
25 reps
-
3
Hip Thrust (Dumbbell)
3
20 reps
-
4
Glute Kickback
3
20 reps
-
5
Cross Country Skier
3
50 reps
-
6
Scissors
3
30 reps
-
7
Russian Twist
3
50 reps
-
8
Standing Toe Touches
3
40 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
3
25 reps
-
2
Up Down Plank
3
25 reps
-
3
Hip Thrust (Dumbbell)
3
20 reps
-
4
Glute Kickback
3
20 reps
-
5
Cross Country Skier
3
50 reps
-
6
Scissors
3
30 reps
-
7
Russian Twist
3
50 reps
-
8
Standing Toe Touches
3
40 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
3
25 reps
-
2
Up Down Plank
3
25 reps
-
3
Hip Thrust (Dumbbell)
3
20 reps
-
4
Glute Kickback
3
20 reps
-
5
Cross Country Skier
3
50 reps
-
6
Scissors
3
30 reps
-
7
Russian Twist
3
50 reps
-
8
Standing Toe Touches
3
40 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
3
25 reps
-
2
Up Down Plank
3
25 reps
-
3
Hip Thrust (Dumbbell)
3
20 reps
-
4
Glute Kickback
3
20 reps
-
5
Cross Country Skier
3
50 reps
-
6
Scissors
3
30 reps
-
7
Russian Twist
3
50 reps
-
8
Standing Toe Touches
3
40 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
12-20 reps
-
2
Superman
3
12-25 reps
-
3
Skater Hop
3
30 reps
-
4
V-Up
3
10-20 reps
-
5
Decline Sit Up (Bodyweight)
3
12-20 reps
-
6
Hip Openers
3
20 reps
-
7
Plank with Shoulder Taps
3
12-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
12-20 reps
-
2
Superman
3
12-25 reps
-
3
Skater Hop
3
30 reps
-
4
V-Up
3
10-20 reps
-
5
Decline Sit Up (Bodyweight)
3
12-20 reps
-
6
Hip Openers
3
20 reps
-
7
Plank with Shoulder Taps
3
12-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
12-20 reps
-
2
Superman
3
12-25 reps
-
3
Skater Hop
3
30 reps
-
4
V-Up
3
10-20 reps
-
5
Decline Sit Up (Bodyweight)
3
12-20 reps
-
6
Hip Openers
3
20 reps
-
7
Plank with Shoulder Taps
3
12-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
12-20 reps
-
2
Superman
3
12-25 reps
-
3
Skater Hop
3
30 reps
-
4
V-Up
3
10-20 reps
-
5
Decline Sit Up (Bodyweight)
3
12-20 reps
-
6
Hip Openers
3
20 reps
-
7
Plank with Shoulder Taps
3
12-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
12-20 reps
-
2
Superman
3
12-25 reps
-
3
Skater Hop
3
30 reps
-
4
V-Up
3
10-20 reps
-
5
Decline Sit Up (Bodyweight)
3
12-20 reps
-
6
Hip Openers
3
20 reps
-
7
Plank with Shoulder Taps
3
12-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
12-20 reps
-
2
Superman
3
12-25 reps
-
3
Skater Hop
3
30 reps
-
4
V-Up
3
10-20 reps
-
5
Decline Sit Up (Bodyweight)
3
12-20 reps
-
6
Hip Openers
3
20 reps
-
7
Plank with Shoulder Taps
3
12-25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Switch Lunge
3
20-40 reps
-
2
Push Up Jack
3
10-25 reps
-
3
Seated Calf Raise
3
20-40 reps
-
4
Butt Kicks
3
30-50 reps
-
5
Windshield Wipers
3
20-30 reps
-
6
Lying Side Lateral Raise
3
20 reps
-
7
Sit Up
3
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Switch Lunge
3
20-40 reps
-
2
Push Up Jack
3
10-25 reps
-
3
Seated Calf Raise
3
20-40 reps
-
4
Butt Kicks
3
30-50 reps
-
5
Windshield Wipers
3
20-30 reps
-
6
Lying Side Lateral Raise
3
20 reps
-
7
Sit Up
3
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Switch Lunge
3
20-40 reps
-
2
Push Up Jack
3
10-25 reps
-
3
Seated Calf Raise
3
20-40 reps
-
4
Butt Kicks
3
30-50 reps
-
5
Windshield Wipers
3
20-30 reps
-
6
Lying Side Lateral Raise
3
20 reps
-
7
Sit Up
3
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Switch Lunge
3
20-40 reps
-
2
Push Up Jack
3
10-25 reps
-
3
Seated Calf Raise
3
20-40 reps
-
4
Butt Kicks
3
30-50 reps
-
5
Windshield Wipers
3
20-30 reps
-
6
Lying Side Lateral Raise
3
20 reps
-
7
Sit Up
3
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Switch Lunge
3
20-40 reps
-
2
Push Up Jack
3
10-25 reps
-
3
Seated Calf Raise
3
20-40 reps
-
4
Butt Kicks
3
30-50 reps
-
5
Windshield Wipers
3
20-30 reps
-
6
Lying Side Lateral Raise
3
20 reps
-
7
Sit Up
3
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Switch Lunge
3
20-40 reps
-
2
Push Up Jack
3
10-25 reps
-
3
Seated Calf Raise
3
20-40 reps
-
4
Butt Kicks
3
30-50 reps
-
5
Windshield Wipers
3
20-30 reps
-
6
Lying Side Lateral Raise
3
20 reps
-
7
Sit Up
3
10-20 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Squat (Bodyweight)
1 Set
1 Set
1 Set
25 Reps
25 Reps
25 Reps
-
-
-
2
Push Up
1 Set
1 Set
1 Set
30 Reps
30 Reps
30 Reps
-
-
-
3
Lunge (Bodyweight)
1 Set
1 Set
1 Set
30 Reps
30 Reps
30 Reps
-
-
-
4
Wall Sit
1 Set
1 Set
1 Set
0.45 mins
0.45 mins
0.45 mins
-
-
-
5
Jumping Jack
1 Set
1 Set
1 Set
50 Reps
50 Reps
50 Reps
-
-
-
6
Decline Crunch
1 Set
1 Set
1 Set
12-30 Reps
12-30 Reps
12-30 Reps
-
-
-
7
Plank
1 Set
1 Set
1 Set
0.45 mins
0.45 mins
0.45 mins
-
-
-
Day 2
1
Sumo Squat
1 Set
1 Set
1 Set
25 Reps
25 Reps
25 Reps
-
-
-
2
Tricep Dip (Bodyweight)
1 Set
1 Set
1 Set
30 Reps
30 Reps
30 Reps
-
-
-
3
Lateral Lunge
1 Set
1 Set
1 Set
30 Reps
30 Reps
30 Reps
-
-
-
4
Glute Bridge (Bodyweight)
1 Set
1 Set
1 Set
0.45 mins
0.45 mins
0.45 mins
-
-
-
5
Mountain Climber
1 Set
1 Set
1 Set
50 Reps
50 Reps
50 Reps
-
-
-
6
Bicycle Crunch
1 Set
1 Set
1 Set
30 Reps
30 Reps
30 Reps
-
-
-
7
Side Plank
1 Set
1 Set
1 Set
0.3 mins
0.3 mins
0.3 mins
-
-
-
Day 3
1
Lying Leg Raise
1 Set
1 Set
1 Set
25 Reps
25 Reps
25 Reps
-
-
-
2
Up Down Plank
1 Set
1 Set
1 Set
25 Reps
25 Reps
25 Reps
-
-
-
3
Hip Thrust (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
4
Glute Kickback
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
5
Cross Country Skier
1 Set
1 Set
1 Set
50 Reps
50 Reps
50 Reps
-
-
-
6
Scissors
1 Set
1 Set
1 Set
30 Reps
30 Reps
30 Reps
-
-
-
7
Russian Twist
1 Set
1 Set
1 Set
50 Reps
50 Reps
50 Reps
-
-
-
8
Standing Toe Touches
1 Set
1 Set
1 Set
40 Reps
40 Reps
40 Reps
-
-
-
Day 4
1
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
-
-
-
2
Superman
1 Set
1 Set
1 Set
12-25 Reps
12-25 Reps
12-25 Reps
-
-
-
3
Skater Hop
1 Set
1 Set
1 Set
30 Reps
30 Reps
30 Reps
-
-
-
4
V-Up
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
-
-
-
5
Decline Sit Up (Bodyweight)
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
-
-
-
6
Hip Openers
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
7
Plank with Shoulder Taps
1 Set
1 Set
1 Set
12-25 Reps
12-25 Reps
12-25 Reps
-
-
-
Day 5
1
Jump Switch Lunge
1 Set
1 Set
1 Set
20-40 Reps
20-40 Reps
20-40 Reps
-
-
-
2
Push Up Jack
1 Set
1 Set
1 Set
10-25 Reps
10-25 Reps
10-25 Reps
-
-
-
3
Seated Calf Raise
1 Set
1 Set
1 Set
20-40 Reps
20-40 Reps
20-40 Reps
-
-
-
4
Butt Kicks
1 Set
1 Set
1 Set
30-50 Reps
30-50 Reps
30-50 Reps
-
-
-
5
Windshield Wipers
1 Set
1 Set
1 Set
20-30 Reps
20-30 Reps
20-30 Reps
-
-
-
6
Lying Side Lateral Raise
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
7
Sit Up
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
-
-
-