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BoostcampPNG

Total Fit by sól

by Sol L.
1 athletes joined

Program Description

This 12-week exercise program is designed to help individuals achieve a complete body transformation by building strength, enhancing flexibility, and improving balance. Tailored for those with a foundation in fitness, this program includes a balanced mix of strength training, high-intensity interval training (HIIT), and full-body flexibility and balance exercises. Each week consists of four structured workouts that progressively increase in intensity to ensure continuous improvement in physical fitness and overall health. Whether you’re looking to build muscle, lose weight, or improve your flexibility and balance, this program provides the guidance and structure needed to achieve your fitness goals.

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding, Olympic Weightlifting, Muscle & Sculpting, Powerlifting, Bodyweight Fitness, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 26, 2024 02:44
  • Last Edited
    Jul 29, 2024 03:54
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4.8 Stars with 10, 000+ Ratings
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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Cardio
1
10 mins
3
Bench Press (Barbell)
3
12 reps
RPE 8
4
Seated Row (Machine)
3
12 reps
5
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
6
Bicep Curl (Dumbbell)
3
12 reps
7
Dip (Assisted)
4
12 reps
8
Stretching
1
5 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Cardio
1
10 mins
3
Bench Press (Barbell)
3
12 reps
RPE 8
4
Seated Row (Machine)
3
12 reps
5
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
6
Bicep Curl (Dumbbell)
3
12 reps
7
Dip (Assisted)
4
12 reps
8
Stretching
1
5 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Cardio
1
10 mins
3
Bench Press (Barbell)
3
12 reps
RPE 8
4
Seated Row (Machine)
3
12 reps
5
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
6
Bicep Curl (Dumbbell)
3
12 reps
7
Dip (Assisted)
4
12 reps
8
Stretching
1
5 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Cardio
1
10 mins
3
Bench Press (Barbell)
3
12 reps
RPE 8
4
Seated Row (Machine)
3
12 reps
5
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
6
Bicep Curl (Dumbbell)
3
12 reps
7
Dip (Assisted)
4
12 reps
8
Stretching
1
5 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Cardio
1
10 mins
3
Incline Bench Press (Dumbbell)
3
12 reps
4
Lat Pulldown
3
12 reps
5
Lateral Raise (Dumbbell)
3
12 reps
6
Hammer Curl
3
12 reps
7
Tricep Extension (Cable)
3
12 reps
8
Stretching
1
5 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Cardio
1
10 mins
3
Incline Bench Press (Dumbbell)
3
12 reps
4
Lat Pulldown
3
12 reps
5
Lateral Raise (Dumbbell)
3
12 reps
6
Hammer Curl
3
12 reps
7
Tricep Extension (Cable)
3
12 reps
8
Stretching
1
5 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Cardio
1
10 mins
3
Incline Bench Press (Dumbbell)
3
12 reps
4
Lat Pulldown
3
12 reps
5
Lateral Raise (Dumbbell)
3
12 reps
6
Hammer Curl
3
12 reps
7
Tricep Extension (Cable)
3
12 reps
8
Stretching
1
5 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Cardio
1
10 mins
3
Incline Bench Press (Dumbbell)
3
12 reps
4
Lat Pulldown
3
12 reps
5
Lateral Raise (Dumbbell)
3
12 reps
6
Hammer Curl
3
12 reps
7
Tricep Extension (Cable)
3
12 reps
8
Stretching
1
5 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
2
Cardio
1
10 mins
3
Decline Bench Press (Dumbbell)
3
12 reps
4
T-Bar Row
3
12 reps
5
Arnold Press
3
12 reps
6
Concentration Curl
3
12 reps
7
Skull Crusher
3
12 reps
8
Stretching
1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
2
Cardio
1
10 mins
3
Decline Bench Press (Dumbbell)
3
12 reps
4
T-Bar Row
3
12 reps
5
Arnold Press
3
12 reps
6
Concentration Curl
3
12 reps
7
Skull Crusher
3
12 reps
8
Stretching
1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
2
Cardio
1
10 mins
3
Decline Bench Press (Dumbbell)
3
12 reps
4
T-Bar Row
3
12 reps
5
Arnold Press
3
12 reps
6
Concentration Curl
3
12 reps
7
Skull Crusher
3
12 reps
8
Stretching
1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
2
Cardio
1
10 mins
3
Decline Bench Press (Dumbbell)
3
12 reps
4
T-Bar Row
3
12 reps
5
Arnold Press
3
12 reps
6
Concentration Curl
3
12 reps
7
Skull Crusher
3
12 reps
8
Stretching
1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Cardio
1
10 mins
3
Squat (Barbell)
3
12 reps
4
Deadlift (Barbell)
3
12 reps
5
Walking Lunge (Dumbbell)
3
12 reps
6
Leg Press
3
12 reps
7
Standing Calf Raise
3
15 reps
8
Stretching
1
5 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Cardio
1
10 mins
3
Squat (Barbell)
3
12 reps
4
Deadlift (Barbell)
3
12 reps
5
Walking Lunge (Dumbbell)
3
12 reps
6
Leg Press
3
12 reps
7
Standing Calf Raise
3
15 reps
8
Stretching
1
5 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Cardio
1
10 mins
3
Squat (Barbell)
3
12 reps
4
Deadlift (Barbell)
3
12 reps
5
Walking Lunge (Dumbbell)
3
12 reps
6
Leg Press
3
12 reps
7
Standing Calf Raise
3
15 reps
8
Stretching
1
5 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Cardio
1
10 mins
3
Squat (Barbell)
3
12 reps
4
Deadlift (Barbell)
3
12 reps
5
Walking Lunge (Dumbbell)
3
12 reps
6
Leg Press
3
12 reps
7
Standing Calf Raise
3
15 reps
8
Stretching
1
5 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Cardio
1
10 mins
3
Incline Bench Press (Barbell)
3
12 reps
4
Lat Pulldown
3
12 reps
5
Lateral Raise (Dumbbell)
3
12 reps
6
Hammer Curl
3
12 reps
7
Tricep Extension (Cable)
3
12 reps
8
Stretching
1
5 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Cardio
1
10 mins
3
Incline Bench Press (Barbell)
3
12 reps
4
Lat Pulldown
3
12 reps
5
Lateral Raise (Dumbbell)
3
12 reps
6
Hammer Curl
3
12 reps
7
Tricep Extension (Cable)
3
12 reps
8
Stretching
1
5 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Cardio
1
10 mins
3
Incline Bench Press (Barbell)
3
12 reps
4
Lat Pulldown
3
12 reps
5
Lateral Raise (Dumbbell)
3
12 reps
6
Hammer Curl
3
12 reps
7
Tricep Extension (Cable)
3
12 reps
8
Stretching
1
5 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Cardio
1
10 mins
3
Incline Bench Press (Barbell)
3
12 reps
4
Lat Pulldown
3
12 reps
5
Lateral Raise (Dumbbell)
3
12 reps
6
Hammer Curl
3
12 reps
7
Tricep Extension (Cable)
3
12 reps
8
Stretching
1
5 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Cardio
1
10 mins
3
Front Squat (Barbell)
3
12 reps
4
Sumo Deadlift (Barbell)
3
12 reps
5
Reverse Lunge (Barbell)
3
12 reps
6
Leg Extension
3
12 reps
7
Seated Calf Raise
3
15 reps
8
Stretching
1
5 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Cardio
1
10 mins
3
Front Squat (Barbell)
3
12 reps
4
Sumo Deadlift (Barbell)
3
12 reps
5
Reverse Lunge (Barbell)
3
12 reps
6
Leg Extension
3
12 reps
7
Seated Calf Raise
3
15 reps
8
Stretching
1
5 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Cardio
1
10 mins
3
Front Squat (Barbell)
3
12 reps
4
Sumo Deadlift (Barbell)
3
12 reps
5
Reverse Lunge (Barbell)
3
12 reps
6
Leg Extension
3
12 reps
7
Seated Calf Raise
3
15 reps
8
Stretching
1
5 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Cardio
1
10 mins
3
Front Squat (Barbell)
3
12 reps
4
Sumo Deadlift (Barbell)
3
12 reps
5
Reverse Lunge (Barbell)
3
12 reps
6
Leg Extension
3
12 reps
7
Seated Calf Raise
3
15 reps
8
Stretching
1
5 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Cardio
1
10 mins
3
Run
1
20 mins
4
Plank
3
1 mins
5
Russian Twist (Dumbbell)
3
20 reps
6
Bicycle Crunch
3
15 reps
7
Lying Leg Raise
3
15 reps
8
Stretching
1
5 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Cardio
1
10 mins
3
Run
1
20 mins
4
Plank
3
1 mins
5
Russian Twist (Dumbbell)
3
20 reps
6
Bicycle Crunch
3
15 reps
7
Lying Leg Raise
3
15 reps
8
Stretching
1
5 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Cardio
1
10 mins
3
Run
1
20 mins
4
Plank
3
1 mins
5
Russian Twist (Dumbbell)
3
20 reps
6
Bicycle Crunch
3
15 reps
7
Lying Leg Raise
3
15 reps
8
Stretching
1
5 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Cardio
1
10 mins
3
Run
1
20 mins
4
Plank
3
1 mins
5
Russian Twist (Dumbbell)
3
20 reps
6
Bicycle Crunch
3
15 reps
7
Lying Leg Raise
3
15 reps
8
Stretching
1
5 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Cardio
1
10 mins
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
4
Romanian Deadlift (Dumbbell)
3
12 reps
5
Step-Up (Weighted)
3
12 reps
6
Leg Curl
3
12 reps
7
Straight Leg Calf Raise
3
15 reps
8
Stretching
1
5 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Cardio
1
10 mins
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
4
Romanian Deadlift (Dumbbell)
3
12 reps
5
Step-Up (Weighted)
3
12 reps
6
Leg Curl
3
12 reps
7
Straight Leg Calf Raise
3
15 reps
8
Stretching
1
5 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Cardio
1
10 mins
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
4
Romanian Deadlift (Dumbbell)
3
12 reps
5
Step-Up (Weighted)
3
12 reps
6
Leg Curl
3
12 reps
7
Straight Leg Calf Raise
3
15 reps
8
Stretching
1
5 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Cardio
1
10 mins
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
4
Romanian Deadlift (Dumbbell)
3
12 reps
5
Step-Up (Weighted)
3
12 reps
6
Leg Curl
3
12 reps
7
Straight Leg Calf Raise
3
15 reps
8
Stretching
1
5 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Cardio
1
10 mins
3
Run
1
30 mins
4
Russian Twist (Dumbbell)
3
20 reps
5
V-Up
3
15 reps
6
Stretching
1
5 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Cardio
1
10 mins
3
Run
1
30 mins
4
Russian Twist (Dumbbell)
3
20 reps
5
V-Up
3
15 reps
6
Stretching
1
5 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Cardio
1
10 mins
3
Run
1
30 mins
4
Russian Twist (Dumbbell)
3
20 reps
5
V-Up
3
15 reps
6
Stretching
1
5 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Cardio
1
10 mins
3
Run
1
30 mins
4
Russian Twist (Dumbbell)
3
20 reps
5
V-Up
3
15 reps
6
Stretching
1
5 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Downward Dog
1
2 mins
3
Warrior Post 1
1
2 mins
4
Warrior Post 2
1
2 mins
5
Warrior Post 3
1
2 mins
6
Tree Pose
1
2 mins
7
Triangle Pose
1
2 mins
8
Cat-Cow Stretch
1
2 mins
9
Child's Pose
1
2 mins
10
Roll Up
1
10 reps
11
Leg Circles
1
10 reps
12
Single-Leg Stretch
1
10 reps
13
Double-Leg Stretch
1
10 reps
14
Plank
1
1 mins
15
Swan Dive
1
10 reps
16
Single-Leg Stand
1
2 mins
17
Bosu Ball Squats
1
10 reps
18
Heel-to-Toe Walk
1
2 mins
19
Balance Board
1
5 mins
20
Stretching
1
5 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Downward Dog
1
2 mins
3
Warrior Post 1
1
2 mins
4
Warrior Post 2
1
2 mins
5
Warrior Post 3
1
2 mins
6
Tree Pose
1
2 mins
7
Triangle Pose
1
2 mins
8
Cat-Cow Stretch
1
2 mins
9
Child's Pose
1
2 mins
10
Roll Up
1
10 reps
11
Leg Circles
1
10 reps
12
Single-Leg Stretch
1
10 reps
13
Double-Leg Stretch
1
10 reps
14
Plank
1
1 mins
15
Swan Dive
1
10 reps
16
Single-Leg Stand
1
2 mins
17
Bosu Ball Squats
1
10 reps
18
Heel-to-Toe Walk
1
2 mins
19
Balance Board
1
5 mins
20
Stretching
1
5 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Downward Dog
1
2 mins
3
Warrior Post 1
1
2 mins
4
Warrior Post 2
1
2 mins
5
Warrior Post 3
1
2 mins
6
Tree Pose
1
2 mins
7
Triangle Pose
1
2 mins
8
Cat-Cow Stretch
1
2 mins
9
Child's Pose
1
2 mins
10
Roll Up
1
10 reps
11
Leg Circles
1
10 reps
12
Single-Leg Stretch
1
10 reps
13
Double-Leg Stretch
1
10 reps
14
Plank
1
1 mins
15
Swan Dive
1
10 reps
16
Single-Leg Stand
1
2 mins
17
Bosu Ball Squats
1
10 reps
18
Heel-to-Toe Walk
1
2 mins
19
Balance Board
1
5 mins
20
Stretching
1
5 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Downward Dog
1
2 mins
3
Warrior Post 1
1
2 mins
4
Warrior Post 2
1
2 mins
5
Warrior Post 3
1
2 mins
6
Tree Pose
1
2 mins
7
Triangle Pose
1
2 mins
8
Cat-Cow Stretch
1
2 mins
9
Child's Pose
1
2 mins
10
Roll Up
1
10 reps
11
Leg Circles
1
10 reps
12
Single-Leg Stretch
1
10 reps
13
Double-Leg Stretch
1
10 reps
14
Plank
1
1 mins
15
Swan Dive
1
10 reps
16
Single-Leg Stand
1
2 mins
17
Bosu Ball Squats
1
10 reps
18
Heel-to-Toe Walk
1
2 mins
19
Balance Board
1
5 mins
20
Stretching
1
5 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Downward Dog
1
2 mins
3
Warrior Post 1
1
2 mins
4
Warrior Post 2
1
2 mins
5
Warrior Post 3
1
2 mins
6
Tree Pose
1
2 mins
7
Triangle Pose
1
2 mins
8
Cat-Cow Stretch
1
2 mins
9
Child's Pose
1
2 mins
10
Roll Up
1
10 reps
11
Leg Circles
1
10 reps
12
Single-Leg Stretch
1
10 reps
13
Double-Leg Stretch
1
10 reps
14
Plank
1
1 mins
15
Swan Dive
1
10 reps
16
Single-Leg Stand
1
2 mins
17
Bosu Ball Squats
1
10 reps
18
Heel-to-Toe Walk
1
2 mins
19
Balance Board
1
5 mins
20
Stretching
1
5 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Downward Dog
1
2 mins
3
Warrior Post 1
1
2 mins
4
Warrior Post 2
1
2 mins
5
Warrior Post 3
1
2 mins
6
Tree Pose
1
2 mins
7
Triangle Pose
1
2 mins
8
Cat-Cow Stretch
1
2 mins
9
Child's Pose
1
2 mins
10
Roll Up
1
10 reps
11
Leg Circles
1
10 reps
12
Single-Leg Stretch
1
10 reps
13
Double-Leg Stretch
1
10 reps
14
Plank
1
1 mins
15
Swan Dive
1
10 reps
16
Single-Leg Stand
1
2 mins
17
Bosu Ball Squats
1
10 reps
18
Heel-to-Toe Walk
1
2 mins
19
Balance Board
1
5 mins
20
Stretching
1
5 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Downward Dog
1
2 mins
3
Warrior Post 1
1
2 mins
4
Warrior Post 2
1
2 mins
5
Warrior Post 3
1
2 mins
6
Tree Pose
1
2 mins
7
Triangle Pose
1
2 mins
8
Cat-Cow Stretch
1
2 mins
9
Child's Pose
1
2 mins
10
Roll Up
1
10 reps
11
Leg Circles
1
10 reps
12
Single-Leg Stretch
1
10 reps
13
Double-Leg Stretch
1
10 reps
14
Plank
1
1 mins
15
Swan Dive
1
10 reps
16
Single-Leg Stand
1
2 mins
17
Bosu Ball Squats
1
10 reps
18
Heel-to-Toe Walk
1
2 mins
19
Balance Board
1
5 mins
20
Stretching
1
5 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Downward Dog
1
2 mins
3
Warrior Post 1
1
2 mins
4
Warrior Post 2
1
2 mins
5
Warrior Post 3
1
2 mins
6
Tree Pose
1
2 mins
7
Triangle Pose
1
2 mins
8
Cat-Cow Stretch
1
2 mins
9
Child's Pose
1
2 mins
10
Roll Up
1
10 reps
11
Leg Circles
1
10 reps
12
Single-Leg Stretch
1
10 reps
13
Double-Leg Stretch
1
10 reps
14
Plank
1
1 mins
15
Swan Dive
1
10 reps
16
Single-Leg Stand
1
2 mins
17
Bosu Ball Squats
1
10 reps
18
Heel-to-Toe Walk
1
2 mins
19
Balance Board
1
5 mins
20
Stretching
1
5 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Downward Dog
1
2 mins
3
Warrior Post 1
1
2 mins
4
Warrior Post 2
1
2 mins
5
Warrior Post 3
1
2 mins
6
Tree Pose
1
2 mins
7
Triangle Pose
1
2 mins
8
Cat-Cow Stretch
1
2 mins
9
Child's Pose
1
2 mins
10
Roll Up
1
10 reps
11
Leg Circles
1
10 reps
12
Single-Leg Stretch
1
10 reps
13
Double-Leg Stretch
1
10 reps
14
Plank
1
1 mins
15
Swan Dive
1
10 reps
16
Single-Leg Stand
1
2 mins
17
Bosu Ball Squats
1
10 reps
18
Heel-to-Toe Walk
1
2 mins
19
Balance Board
1
5 mins
20
Stretching
1
5 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Downward Dog
1
2 mins
3
Warrior Post 1
1
2 mins
4
Warrior Post 2
1
2 mins
5
Warrior Post 3
1
2 mins
6
Tree Pose
1
2 mins
7
Triangle Pose
1
2 mins
8
Cat-Cow Stretch
1
2 mins
9
Child's Pose
1
2 mins
10
Roll Up
1
10 reps
11
Leg Circles
1
10 reps
12
Single-Leg Stretch
1
10 reps
13
Double-Leg Stretch
1
10 reps
14
Plank
1
1 mins
15
Swan Dive
1
10 reps
16
Single-Leg Stand
1
2 mins
17
Bosu Ball Squats
1
10 reps
18
Heel-to-Toe Walk
1
2 mins
19
Balance Board
1
5 mins
20
Stretching
1
5 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Downward Dog
1
2 mins
3
Warrior Post 1
1
2 mins
4
Warrior Post 2
1
2 mins
5
Warrior Post 3
1
2 mins
6
Tree Pose
1
2 mins
7
Triangle Pose
1
2 mins
8
Cat-Cow Stretch
1
2 mins
9
Child's Pose
1
2 mins
10
Roll Up
1
10 reps
11
Leg Circles
1
10 reps
12
Single-Leg Stretch
1
10 reps
13
Double-Leg Stretch
1
10 reps
14
Plank
1
1 mins
15
Swan Dive
1
10 reps
16
Single-Leg Stand
1
2 mins
17
Bosu Ball Squats
1
10 reps
18
Heel-to-Toe Walk
1
2 mins
19
Balance Board
1
5 mins
20
Stretching
1
5 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
2
Downward Dog
1
2 mins
3
Warrior Post 1
1
2 mins
4
Warrior Post 2
1
2 mins
5
Warrior Post 3
1
2 mins
6
Tree Pose
1
2 mins
7
Triangle Pose
1
2 mins
8
Cat-Cow Stretch
1
2 mins
9
Child's Pose
1
2 mins
10
Roll Up
1
10 reps
11
Leg Circles
1
10 reps
12
Single-Leg Stretch
1
10 reps
13
Double-Leg Stretch
1
10 reps
14
Plank
1
1 mins
15
Swan Dive
1
10 reps
16
Single-Leg Stand
1
2 mins
17
Bosu Ball Squats
1
10 reps
18
Heel-to-Toe Walk
1
2 mins
19
Balance Board
1
5 mins
20
Stretching
1
5 mins
Week 1
1 / 12 Weeks
Day 1
1
Stretching
1 Set
5 mins
2
Cardio
1 Set
10 mins
3
Bench Press (Barbell)
3 Sets
12 Reps
@8
4
Seated Row (Machine)
3 Sets
12 Reps
5
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
12 Reps
6
Bicep Curl (Dumbbell)
3 Sets
12 Reps
7
Dip (Assisted)
4 Sets
12 Reps
8
Stretching
1 Set
5 mins
Day 2
1
Stretching
1 Set
5 mins
2
Cardio
1 Set
10 mins
3
Squat (Barbell)
3 Sets
12 Reps
4
Deadlift (Barbell)
3 Sets
12 Reps
5
Walking Lunge (Dumbbell)
3 Sets
12 Reps
6
Leg Press
3 Sets
12 Reps
7
Standing Calf Raise
3 Sets
15 Reps
8
Stretching
1 Set
5 mins
Day 3
1
Stretching
1 Set
5 mins
2
Cardio
1 Set
10 mins
3
Run
1 Set
20 mins
4
Plank
3 Sets
1 mins
5
Russian Twist (Dumbbell)
3 Sets
20 Reps
6
Bicycle Crunch
3 Sets
15 Reps
7
Lying Leg Raise
3 Sets
15 Reps
8
Stretching
1 Set
5 mins
Day 4
1
Stretching
1 Set
5 mins
2
Downward Dog
1 Set
2 mins
3
Warrior Post 1
1 Set
2 mins
4
Warrior Post 2
1 Set
2 mins
5
Warrior Post 3
1 Set
2 mins
6
Tree Pose
1 Set
2 mins
7
Triangle Pose
1 Set
2 mins
8
Cat-Cow Stretch
1 Set
2 mins
9
Child's Pose
1 Set
2 mins
10
Roll Up
1 Set
10 Reps
11
Leg Circles
1 Set
10 Reps
12
Single-Leg Stretch
1 Set
10 Reps
13
Double-Leg Stretch
1 Set
10 Reps
14
Plank
1 Set
1 mins
15
Swan Dive
1 Set
10 Reps
16
Single-Leg Stand
1 Set
2 mins
17
Bosu Ball Squats
1 Set
10 Reps
18
Heel-to-Toe Walk
1 Set
2 mins
19
Balance Board
1 Set
5 mins
20
Stretching
1 Set
5 mins