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A Month Of Home Workouts

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470 athletes joined

Program Description

A Month Of Home Workouts.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Athletics, Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    4 weeks
  • Time Per Workout
    30 minutes
  • Created
    Feb 16, 2024 09:05
  • Last Edited
    Sep 18, 2025 09:30

Summary

Transform your fitness routine with "A Month Of Home Workouts," a 4-week program designed to elevate your strength and endurance without any gym equipment. Committing just 5 days a week, you'll engage in a variety of bodyweight exercises, including squats, push-ups, and planks, targeting all major muscle groups. Each session is crafted to challenge your core, legs, and upper body, ensuring a balanced workout that fits seamlessly into your home life. Get ready to build muscle, burn fat, and feel empowered—all from the comfort of your home!
Muscle Engagement
Front
Back
MuscleSet
Glutes
23.3%
Abs
15.5%
Quadriceps
15.5%
Hamstrings
8.6%
Chest
8.6%
Triceps
6.9%
Lower Back
6%
Front Delts
5.2%
Adductors
5.2%
Other
4.3%
Calves
0.9%
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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
Sit Up
1
10 reps
-
2
Squat (Bodyweight)
1
10 reps
-
3
Push Up
1
10 reps
-
4
Hip Bridge March
2
5 reps
-
5
Plank
1
1.3 mins
-
6
Walking Lunge
2
5 reps
-
7
Glute Bridge (Bodyweight)
1
10 reps
-
8
Push Up (Incline)
1
5 reps
-
9
Mountain Climber
1
10 reps
-
10
Superman
1
5 reps
-
11
Vertical Jump
1
3 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
10 reps
-
2
Squat (Bodyweight)
1
10 reps
-
3
Push Up
1
10 reps
-
4
Hip Bridge March
2
5 reps
-
5
Plank
1
1.5 mins
-
6
Walking Lunge
2
5 reps
-
7
Glute Bridge (Bodyweight)
1
10 reps
-
8
Push Up (Incline)
1
5 reps
-
9
Mountain Climber
1
10 reps
-
10
Superman
1
5 reps
-
11
Vertical Jump
1
3 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
10 reps
-
2
Squat (Bodyweight)
1
10 reps
-
3
Push Up
1
10 reps
-
4
Hip Bridge March
2
5 reps
-
5
Plank
1
1.5 mins
-
6
Walking Lunge
2
5 reps
-
7
Glute Bridge (Bodyweight)
1
10 reps
-
8
Push Up (Incline)
1
5 reps
-
9
Mountain Climber
1
10 reps
-
10
Superman
1
5 reps
-
11
Vertical Jump
1
3 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
10 reps
-
2
Squat (Bodyweight)
1
10 reps
-
3
Push Up
1
10 reps
-
4
Hip Bridge March
2
5 reps
-
5
Plank
1
1.5 mins
-
6
Walking Lunge
2
5 reps
-
7
Glute Bridge (Bodyweight)
1
10 reps
-
8
Push Up (Incline)
1
5 reps
-
9
Mountain Climber
1
10 reps
-
10
Superman
1
5 reps
-
11
Vertical Jump
1
3 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
11 reps
-
2
Squat (Bodyweight)
1
11 reps
-
3
Push Up
1
11 reps
-
4
Hip Bridge March
2
6 reps
-
5
Plank
1
1.3 mins
-
6
Walking Lunge
2
6 reps
-
7
Glute Bridge (Bodyweight)
1
11 reps
-
8
Push Up (Incline)
1
6 reps
-
9
Mountain Climber
1
11 reps
-
10
Superman
1
6 reps
-
11
Vertical Jump
1
3 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
10 reps
-
2
Squat (Bodyweight)
1
10 reps
-
3
Push Up
1
10 reps
-
4
Hip Bridge March
2
5 reps
-
5
Plank
1
1.5 mins
-
6
Walking Lunge
2
5 reps
-
7
Glute Bridge (Bodyweight)
1
10 reps
-
8
Push Up (Incline)
1
5 reps
-
9
Mountain Climber
1
10 reps
-
10
Superman
1
5 reps
-
11
Vertical Jump
1
3 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
10 reps
-
2
Squat (Bodyweight)
1
10 reps
-
3
Push Up
1
10 reps
-
4
Hip Bridge March
2
5 reps
-
5
Plank
1
1.5 mins
-
6
Walking Lunge
2
5 reps
-
7
Glute Bridge (Bodyweight)
1
10 reps
-
8
Push Up (Incline)
1
5 reps
-
9
Mountain Climber
1
10 reps
-
10
Superman
1
5 reps
-
11
Vertical Jump
1
3 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
10 reps
-
2
Squat (Bodyweight)
1
10 reps
-
3
Push Up
1
10 reps
-
4
Hip Bridge March
2
5 reps
-
5
Plank
1
1.5 mins
-
6
Walking Lunge
2
5 reps
-
7
Glute Bridge (Bodyweight)
1
10 reps
-
8
Push Up (Incline)
1
5 reps
-
9
Mountain Climber
1
10 reps
-
10
Superman
1
5 reps
-
11
Vertical Jump
1
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
10 reps
-
2
Squat (Bodyweight)
1
10 reps
-
3
Push Up
1
10 reps
-
4
Hip Bridge March
2
5 reps
-
5
Plank
1
1.5 mins
-
6
Walking Lunge
2
5 reps
-
7
Glute Bridge (Bodyweight)
1
10 reps
-
8
Push Up (Incline)
1
5 reps
-
9
Mountain Climber
1
10 reps
-
10
Superman
1
5 reps
-
11
Vertical Jump
1
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
10 reps
-
2
Squat (Bodyweight)
1
10 reps
-
3
Push Up
1
10 reps
-
4
Hip Bridge March
2
5 reps
-
5
Plank
1
1.5 mins
-
6
Walking Lunge
2
5 reps
-
7
Glute Bridge (Bodyweight)
1
10 reps
-
8
Push Up (Incline)
1
5 reps
-
9
Mountain Climber
1
10 reps
-
10
Superman
1
5 reps
-
11
Vertical Jump
1
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
10 reps
-
2
Squat (Bodyweight)
1
10 reps
-
3
Push Up
1
10 reps
-
4
Hip Bridge March
2
5 reps
-
5
Plank
1
1.5 mins
-
6
Walking Lunge
2
5 reps
-
7
Glute Bridge (Bodyweight)
1
10 reps
-
8
Push Up (Incline)
1
5 reps
-
9
Mountain Climber
1
10 reps
-
10
Superman
1
5 reps
-
11
Vertical Jump
1
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
10 reps
-
2
Squat (Bodyweight)
1
10 reps
-
3
Push Up
1
10 reps
-
4
Hip Bridge March
2
5 reps
-
5
Plank
1
1.5 mins
-
6
Walking Lunge
2
5 reps
-
7
Glute Bridge (Bodyweight)
1
10 reps
-
8
Push Up (Incline)
1
5 reps
-
9
Mountain Climber
1
10 reps
-
10
Superman
1
5 reps
-
11
Vertical Jump
1
3 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
10 reps
-
2
Squat (Bodyweight)
1
10 reps
-
3
Push Up
1
10 reps
-
4
Hip Bridge March
2
5 reps
-
5
Plank
1
1.5 mins
-
6
Walking Lunge
2
5 reps
-
7
Glute Bridge (Bodyweight)
1
10 reps
-
8
Push Up (Incline)
1
5 reps
-
9
Mountain Climber
1
10 reps
-
10
Superman
1
5 reps
-
11
Vertical Jump
1
3 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
10 reps
-
2
Squat (Bodyweight)
1
10 reps
-
3
Push Up
1
10 reps
-
4
Hip Bridge March
2
5 reps
-
5
Plank
1
1.5 mins
-
6
Walking Lunge
2
5 reps
-
7
Glute Bridge (Bodyweight)
1
10 reps
-
8
Push Up (Incline)
1
5 reps
-
9
Mountain Climber
1
10 reps
-
10
Superman
1
5 reps
-
11
Vertical Jump
1
3 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
10 reps
-
2
Squat (Bodyweight)
1
10 reps
-
3
Push Up
1
10 reps
-
4
Hip Bridge March
2
5 reps
-
5
Plank
1
1.5 mins
-
6
Walking Lunge
2
5 reps
-
7
Glute Bridge (Bodyweight)
1
10 reps
-
8
Push Up (Incline)
1
5 reps
-
9
Mountain Climber
1
10 reps
-
10
Superman
1
5 reps
-
11
Vertical Jump
1
3 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
10 reps
-
2
Squat (Bodyweight)
1
10 reps
-
3
Push Up
1
10 reps
-
4
Hip Bridge March
2
5 reps
-
5
Plank
1
1.5 mins
-
6
Walking Lunge
2
5 reps
-
7
Glute Bridge (Bodyweight)
1
10 reps
-
8
Push Up (Incline)
1
5 reps
-
9
Mountain Climber
1
10 reps
-
10
Superman
1
5 reps
-
11
Vertical Jump
1
3 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
10 reps
-
2
Squat (Bodyweight)
1
10 reps
-
3
Push Up
1
10 reps
-
4
Hip Bridge March
2
5 reps
-
5
Plank
1
1.5 mins
-
6
Walking Lunge
2
5 reps
-
7
Glute Bridge (Bodyweight)
1
10 reps
-
8
Push Up (Incline)
1
5 reps
-
9
Mountain Climber
1
10 reps
-
10
Superman
1
5 reps
-
11
Vertical Jump
1
3 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
10 reps
-
2
Squat (Bodyweight)
1
10 reps
-
3
Push Up
1
10 reps
-
4
Hip Bridge March
2
5 reps
-
5
Plank
1
1.5 mins
-
6
Walking Lunge
2
5 reps
-
7
Glute Bridge (Bodyweight)
1
10 reps
-
8
Push Up (Incline)
1
5 reps
-
9
Mountain Climber
1
10 reps
-
10
Superman
1
5 reps
-
11
Vertical Jump
1
3 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
10 reps
-
2
Squat (Bodyweight)
1
10 reps
-
3
Push Up
1
10 reps
-
4
Hip Bridge March
2
5 reps
-
5
Plank
1
1.5 mins
-
6
Walking Lunge
2
5 reps
-
7
Glute Bridge (Bodyweight)
1
10 reps
-
8
Push Up (Incline)
1
5 reps
-
9
Mountain Climber
1
10 reps
-
10
Superman
1
5 reps
-
11
Vertical Jump
1
3 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
10 reps
-
2
Squat (Bodyweight)
1
10 reps
-
3
Push Up
1
10 reps
-
4
Hip Bridge March
2
5 reps
-
5
Plank
1
1.5 mins
-
6
Walking Lunge
2
5 reps
-
7
Glute Bridge (Bodyweight)
1
10 reps
-
8
Push Up (Incline)
1
5 reps
-
9
Mountain Climber
1
10 reps
-
10
Superman
1
5 reps
-
11
Vertical Jump
1
3 reps
-
Week 1
1 / 4 Weeks
Day 5
1
Sit Up
1 Set
10 Reps
-
2
Squat (Bodyweight)
1 Set
10 Reps
-
3
Push Up
1 Set
10 Reps
-
4
Hip Bridge March
2 Sets
5 Reps
-
5
Plank
1 Set
1.5 mins
-
6
Walking Lunge
2 Sets
5 Reps
-
7
Glute Bridge (Bodyweight)
1 Set
10 Reps
-
8
Push Up (Incline)
1 Set
5 Reps
-
9
Mountain Climber
1 Set
10 Reps
-
10
Superman
1 Set
5 Reps
-
11
Vertical Jump
1 Set
3 Reps
-
Day 4
1
Sit Up
1 Set
10 Reps
-
2
Squat (Bodyweight)
1 Set
10 Reps
-
3
Push Up
1 Set
10 Reps
-
4
Hip Bridge March
2 Sets
5 Reps
-
5
Plank
1 Set
1.5 mins
-
6
Walking Lunge
2 Sets
5 Reps
-
7
Glute Bridge (Bodyweight)
1 Set
10 Reps
-
8
Push Up (Incline)
1 Set
5 Reps
-
9
Mountain Climber
1 Set
10 Reps
-
10
Superman
1 Set
5 Reps
-
11
Vertical Jump
1 Set
3 Reps
-
Day 3
1
Sit Up
1 Set
10 Reps
-
2
Squat (Bodyweight)
1 Set
10 Reps
-
3
Push Up
1 Set
10 Reps
-
4
Hip Bridge March
2 Sets
5 Reps
-
5
Plank
1 Set
1.5 mins
-
6
Walking Lunge
2 Sets
5 Reps
-
7
Glute Bridge (Bodyweight)
1 Set
10 Reps
-
8
Push Up (Incline)
1 Set
5 Reps
-
9
Mountain Climber
1 Set
10 Reps
-
10
Superman
1 Set
5 Reps
-
11
Vertical Jump
1 Set
3 Reps
-
Day 2
1
Sit Up
1 Set
11 Reps
-
2
Squat (Bodyweight)
1 Set
11 Reps
-
3
Push Up
1 Set
11 Reps
-
4
Hip Bridge March
2 Sets
6 Reps
-
5
Plank
1 Set
1.3 mins
-
6
Walking Lunge
2 Sets
6 Reps
-
7
Glute Bridge (Bodyweight)
1 Set
11 Reps
-
8
Push Up (Incline)
1 Set
6 Reps
-
9
Mountain Climber
1 Set
11 Reps
-
10
Superman
1 Set
6 Reps
-
11
Vertical Jump
1 Set
3 Reps
-
Day 1
1
Sit Up
1 Set
10 Reps
-
2
Squat (Bodyweight)
1 Set
10 Reps
-
3
Push Up
1 Set
10 Reps
-
4
Hip Bridge March
2 Sets
5 Reps
-
5
Plank
1 Set
1.3 mins
-
6
Walking Lunge
2 Sets
5 Reps
-
7
Glute Bridge (Bodyweight)
1 Set
10 Reps
-
8
Push Up (Incline)
1 Set
5 Reps
-
9
Mountain Climber
1 Set
10 Reps
-
10
Superman
1 Set
5 Reps
-
11
Vertical Jump
1 Set
3 Reps
-