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Calisthenic /Bodyweight Circuit
by Ethan B.
426 athletes joined
Program Description
Build full body strength, muscle, and endurance through mastering bodyweight basics. Run through the circuit 1 or 2 times. Push for max reps on each exercise, and try to improve that number each workout. Rest as little as needed between each exercise. Beginners should do this 3 times a week. Intermediate 4 times a week. And advanced 5 times a week.
Program Overview
Level
Beginner, Advanced, Novice, Intermediate
Goal
Athletics, Bodyweight Fitness
Equipment
At Home
Program Length
12 weeks
Time Per Workout
30 minutes
Created
Jan 29, 2024 05:10
Last Edited
Jun 17, 2024 09:46
down_app
Week 1
1 / 12 Weeks
Day 1
1
Pike Push Up
1 Set
AMRAP
@10
2
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
3
Lunge (Bodyweight)
1 Set
AMRAP
@10
4
Hanging Leg Raise
1 Set
AMRAP
@10
5
Dip (Bodyweight)
1 Set
AMRAP
@10
6
Chin-Up (Bodyweight)
1 Set
AMRAP
@10
7
Squat (Bodyweight)
1 Set
AMRAP
@10
8
Mountain Climber
1 Set
AMRAP
@10
9
Push Up
1 Set
AMRAP
@10
10
Inverted Row
1 Set
AMRAP
@10
11
Glute Bridge (Bodyweight)
1 Set
AMRAP
@10
12
Sit Up
1 Set
AMRAP
@10
13
Burpee
1 Set
AMRAP
@10
Day 2
1
Pike Push Up
1 Set
AMRAP
@10
2
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
3
Lunge (Bodyweight)
1 Set
AMRAP
@10
4
Hanging Leg Raise
1 Set
AMRAP
@10
5
Dip (Bodyweight)
1 Set
AMRAP
@10
6
Chin-Up (Bodyweight)
1 Set
AMRAP
@10
7
Squat (Bodyweight)
1 Set
AMRAP
@10
8
Mountain Climber
1 Set
AMRAP
@10
9
Push Up
1 Set
AMRAP
@10
10
Inverted Row
1 Set
AMRAP
@10
11
Glute Bridge (Bodyweight)
1 Set
AMRAP
@10
12
Sit Up
1 Set
AMRAP
@10
13
Burpee
1 Set
AMRAP
@10
Day 3
1
Pike Push Up
1 Set
AMRAP
@10
2
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
3
Lunge (Bodyweight)
1 Set
AMRAP
@10
4
Hanging Leg Raise
1 Set
AMRAP
@10
5
Dip (Bodyweight)
1 Set
AMRAP
@10
6
Chin-Up (Bodyweight)
1 Set
AMRAP
@10
7
Squat (Bodyweight)
1 Set
AMRAP
@10
8
Mountain Climber
1 Set
AMRAP
@10
9
Push Up
1 Set
AMRAP
@10
10
Inverted Row
1 Set
AMRAP
@10
11
Glute Bridge (Bodyweight)
1 Set
AMRAP
@10
12
Sit Up
1 Set
AMRAP
@10
13
Burpee
1 Set
AMRAP
@10
Day 4
1
Pike Push Up
1 Set
AMRAP
@10
2
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
3
Lunge (Bodyweight)
1 Set
AMRAP
@10
4
Hanging Leg Raise
1 Set
AMRAP
@10
5
Dip (Bodyweight)
1 Set
AMRAP
@10
6
Chin-Up (Bodyweight)
1 Set
AMRAP
@10
7
Squat (Bodyweight)
1 Set
AMRAP
@10
8
Mountain Climber
1 Set
AMRAP
@10
9
Push Up
1 Set
AMRAP
@10
10
Inverted Row
1 Set
AMRAP
@10
11
Glute Bridge (Bodyweight)
1 Set
AMRAP
@10
12
Sit Up
1 Set
AMRAP
@10
13
Burpee
1 Set
AMRAP
@10
Day 5
1
Pike Push Up
1 Set
AMRAP
@10
2
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
3
Lunge (Bodyweight)
1 Set
AMRAP
@10
4
Hanging Leg Raise
1 Set
AMRAP
@10
5
Dip (Bodyweight)
1 Set
AMRAP
@10
6
Chin-Up (Bodyweight)
1 Set
AMRAP
@10
7
Squat (Bodyweight)
1 Set
AMRAP
@10
8
Mountain Climber
1 Set
AMRAP
@10
9
Push Up
1 Set
AMRAP
@10
10
Inverted Row
1 Set
AMRAP
@10
11
Glute Bridge (Bodyweight)
1 Set
AMRAP
@10
12
Sit Up
1 Set
AMRAP
@10
13
Burpee
1 Set
AMRAP
@10
Day 1
1
Pike Push Up
1 Set
@10
2
Pull-Up (Bodyweight)
1 Set
@10
3
Lunge (Bodyweight)
1 Set
@10
4
Hanging Leg Raise
1 Set
@10
5
Dip (Bodyweight)
1 Set
@10
6
Chin-Up (Bodyweight)
1 Set
@10
7
Squat (Bodyweight)
1 Set
@10
8
Mountain Climber
1 Set
@10
9
Push Up
1 Set
@10
10
Inverted Row
1 Set
@10
11
Glute Bridge (Bodyweight)
1 Set
@10
12
Sit Up
1 Set
@10
13
Burpee
1 Set
@10
Day 2
1
Pike Push Up
1 Set
@10
2
Pull-Up (Bodyweight)
1 Set
@10
3
Lunge (Bodyweight)
1 Set
@10
4
Hanging Leg Raise
1 Set
@10
5
Dip (Bodyweight)
1 Set
@10
6
Chin-Up (Bodyweight)
1 Set
@10
7
Squat (Bodyweight)
1 Set
@10
8
Mountain Climber
1 Set
@10
9
Push Up
1 Set
@10
10
Inverted Row
1 Set
@10
11
Glute Bridge (Bodyweight)
1 Set
@10
12
Sit Up
1 Set
@10
13
Burpee
1 Set
@10
Day 3
1
Pike Push Up
1 Set
@10
2
Pull-Up (Bodyweight)
1 Set
@10
3
Lunge (Bodyweight)
1 Set
@10
4
Hanging Leg Raise
1 Set
@10
5
Dip (Bodyweight)
1 Set
@10
6
Chin-Up (Bodyweight)
1 Set
@10
7
Squat (Bodyweight)
1 Set
@10
8
Mountain Climber
1 Set
@10
9
Push Up
1 Set
@10
10
Inverted Row
1 Set
@10
11
Glute Bridge (Bodyweight)
1 Set
@10
12
Sit Up
1 Set
@10
13
Burpee
1 Set
@10
Day 4
1
Pike Push Up
1 Set
@10
2
Pull-Up (Bodyweight)
1 Set
@10
3
Lunge (Bodyweight)
1 Set
@10
4
Hanging Leg Raise
1 Set
@10
5
Dip (Bodyweight)
1 Set
@10
6
Chin-Up (Bodyweight)
1 Set
@10
7
Squat (Bodyweight)
1 Set
@10
8
Mountain Climber
1 Set
@10
9
Push Up
1 Set
@10
10
Inverted Row
1 Set
@10
11
Glute Bridge (Bodyweight)
1 Set
@10
12
Sit Up
1 Set
@10
13
Burpee
1 Set
@10
Day 5
1
Pike Push Up
1 Set
@10
2
Pull-Up (Bodyweight)
1 Set
@10
3
Lunge (Bodyweight)
1 Set
@10
4
Hanging Leg Raise
1 Set
@10
5
Dip (Bodyweight)
1 Set
@10
6
Chin-Up (Bodyweight)
1 Set
@10
7
Squat (Bodyweight)
1 Set
@10
8
Mountain Climber
1 Set
@10
9
Push Up
1 Set
@10
10
Inverted Row
1 Set
@10
11
Glute Bridge (Bodyweight)
1 Set
@10
12
Sit Up
1 Set
@10
13
Burpee
1 Set
@10
Day 6
1
Pike Push Up
1 Set
AMRAP
@10
2
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
3
Lunge (Bodyweight)
1 Set
AMRAP
@10
4
Hanging Leg Raise
1 Set
AMRAP
@10
5
Dip (Bodyweight)
1 Set
AMRAP
@10
6
Chin-Up (Bodyweight)
1 Set
AMRAP
@10
7
Squat (Bodyweight)
1 Set
AMRAP
@10
8
Mountain Climber
1 Set
AMRAP
@10
9
Push Up
1 Set
AMRAP
@10
10
Inverted Row
1 Set
AMRAP
@10
11
Glute Bridge (Bodyweight)
1 Set
AMRAP
@10
12
Sit Up
1 Set
AMRAP
@10
13
Burpee
1 Set
AMRAP
@10
Day 7
1
Pike Push Up
1 Set
AMRAP
@10
2
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
3
Lunge (Bodyweight)
1 Set
AMRAP
@10
4
Hanging Leg Raise
1 Set
AMRAP
@10
5
Dip (Bodyweight)
1 Set
AMRAP
@10
6
Chin-Up (Bodyweight)
1 Set
AMRAP
@10
7
Squat (Bodyweight)
1 Set
AMRAP
@10
8
Mountain Climber
1 Set
AMRAP
@10
9
Push Up
1 Set
AMRAP
@10
10
Inverted Row
1 Set
AMRAP
@10
11
Glute Bridge (Bodyweight)
1 Set
AMRAP
@10
12
Sit Up
1 Set
AMRAP
@10
13
Burpee
1 Set
AMRAP
@10
Day 8
1
Pike Push Up
1 Set
AMRAP
@10
2
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
3
Lunge (Bodyweight)
1 Set
AMRAP
@10
4
Hanging Leg Raise
1 Set
AMRAP
@10
5
Dip (Bodyweight)
1 Set
AMRAP
@10
6
Chin-Up (Bodyweight)
1 Set
AMRAP
@10
7
Squat (Bodyweight)
1 Set
AMRAP
@10
8
Mountain Climber
1 Set
AMRAP
@10
9
Push Up
1 Set
AMRAP
@10
10
Inverted Row
1 Set
AMRAP
@10
11
Glute Bridge (Bodyweight)
1 Set
AMRAP
@10
12
Sit Up
1 Set
AMRAP
@10
13
Burpee
1 Set
AMRAP
@10
Day 9
1
Pike Push Up
1 Set
AMRAP
@10
2
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
3
Lunge (Bodyweight)
1 Set
AMRAP
@10
4
Hanging Leg Raise
1 Set
AMRAP
@10
5
Dip (Bodyweight)
1 Set
AMRAP
@10
6
Chin-Up (Bodyweight)
1 Set
AMRAP
@10
7
Squat (Bodyweight)
1 Set
AMRAP
@10
8
Mountain Climber
1 Set
AMRAP
@10
9
Push Up
1 Set
AMRAP
@10
10
Inverted Row
1 Set
AMRAP
@10
11
Glute Bridge (Bodyweight)
1 Set
AMRAP
@10
12
Sit Up
1 Set
AMRAP
@10
13
Burpee
1 Set
AMRAP
@10
Day 10
1
Pike Push Up
1 Set
AMRAP
@10
2
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
3
Lunge (Bodyweight)
1 Set
AMRAP
@10
4
Hanging Leg Raise
1 Set
AMRAP
@10
5
Dip (Bodyweight)
1 Set
AMRAP
@10
6
Chin-Up (Bodyweight)
1 Set
AMRAP
@10
7
Squat (Bodyweight)
1 Set
AMRAP
@10
8
Mountain Climber
1 Set
AMRAP
@10
9
Push Up
1 Set
AMRAP
@10
10
Inverted Row
1 Set
AMRAP
@10
11
Glute Bridge (Bodyweight)
1 Set
AMRAP
@10
12
Sit Up
1 Set
AMRAP
@10
13
Burpee
1 Set
AMRAP
@10
Day 11
1
Pike Push Up
1 Set
AMRAP
@10
2
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
3
Lunge (Bodyweight)
1 Set
AMRAP
@10
4
Hanging Leg Raise
1 Set
AMRAP
@10
5
Dip (Bodyweight)
1 Set
AMRAP
@10
6
Chin-Up (Bodyweight)
1 Set
AMRAP
@10
7
Squat (Bodyweight)
1 Set
AMRAP
@10
8
Mountain Climber
1 Set
AMRAP
@10
9
Push Up
1 Set
AMRAP
@10
10
Inverted Row
1 Set
AMRAP
@10
11
Glute Bridge (Bodyweight)
1 Set
AMRAP
@10
12
Sit Up
1 Set
AMRAP
@10
13
Burpee
1 Set
AMRAP
@10
Day 12
1
Pike Push Up
1 Set
AMRAP
@10
2
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
3
Lunge (Bodyweight)
1 Set
AMRAP
@10
4
Hanging Leg Raise
1 Set
AMRAP
@10
5
Dip (Bodyweight)
1 Set
AMRAP
@10
6
Chin-Up (Bodyweight)
1 Set
AMRAP
@10
7
Squat (Bodyweight)
1 Set
AMRAP
@10
8
Mountain Climber
1 Set
AMRAP
@10
9
Push Up
1 Set
AMRAP
@10
10
Inverted Row
1 Set
AMRAP
@10
11
Glute Bridge (Bodyweight)
1 Set
AMRAP
@10
12
Sit Up
1 Set
AMRAP
@10
13
Burpee
1 Set
AMRAP
@10
Day 13
1
Pike Push Up
1 Set
AMRAP
@10
2
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
3
Lunge (Bodyweight)
1 Set
AMRAP
@10
4
Hanging Leg Raise
1 Set
AMRAP
@10
5
Dip (Bodyweight)
1 Set
AMRAP
@10
6
Chin-Up (Bodyweight)
1 Set
AMRAP
@10
7
Squat (Bodyweight)
1 Set
AMRAP
@10
8
Mountain Climber
1 Set
AMRAP
@10
9
Push Up
1 Set
AMRAP
@10
10
Inverted Row
1 Set
AMRAP
@10
11
Glute Bridge (Bodyweight)
1 Set
AMRAP
@10
12
Sit Up
1 Set
AMRAP
@10
13
Burpee
1 Set
AMRAP
@10
Day 14
1
Pike Push Up
1 Set
AMRAP
@10
2
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
3
Lunge (Bodyweight)
1 Set
AMRAP
@10
4
Hanging Leg Raise
1 Set
AMRAP
@10
5
Dip (Bodyweight)
1 Set
AMRAP
@10
6
Chin-Up (Bodyweight)
1 Set
AMRAP
@10
7
Squat (Bodyweight)
1 Set
AMRAP
@10
8
Mountain Climber
1 Set
AMRAP
@10
9
Push Up
1 Set
AMRAP
@10
10
Inverted Row
1 Set
AMRAP
@10
11
Glute Bridge (Bodyweight)
1 Set
AMRAP
@10
12
Sit Up
1 Set
AMRAP
@10
13
Burpee
1 Set
AMRAP
@10
Day 15
1
Pike Push Up
1 Set
AMRAP
@10
2
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
3
Lunge (Bodyweight)
1 Set
AMRAP
@10
4
Hanging Leg Raise
1 Set
AMRAP
@10
5
Dip (Bodyweight)
1 Set
AMRAP
@10
6
Chin-Up (Bodyweight)
1 Set
AMRAP
@10
7
Squat (Bodyweight)
1 Set
AMRAP
@10
8
Mountain Climber
1 Set
AMRAP
@10
9
Push Up
1 Set
AMRAP
@10
10
Inverted Row
1 Set
AMRAP
@10
11
Glute Bridge (Bodyweight)
1 Set
AMRAP
@10
12
Sit Up
1 Set
AMRAP
@10
13
Burpee
1 Set
AMRAP
@10
Day 1
1
Pike Push Up
1 Set
@10
2
Pull-Up (Bodyweight)
1 Set
@10
3
Lunge (Bodyweight)
1 Set
@10
4
Hanging Leg Raise
1 Set
@10
5
Dip (Bodyweight)
1 Set
@10
6
Chin-Up (Bodyweight)
1 Set
@10
7
Squat (Bodyweight)
1 Set
@10
8
Mountain Climber
1 Set
@10
9
Push Up
1 Set
@10
10
Inverted Row
1 Set
@10
11
Glute Bridge (Bodyweight)
1 Set
@10
12
Sit Up
1 Set
@10
13
Burpee
1 Set
@10
Day 2
1
Pike Push Up
1 Set
@10
2
Pull-Up (Bodyweight)
1 Set
@10
3
Lunge (Bodyweight)
1 Set
@10
4
Hanging Leg Raise
1 Set
@10
5
Dip (Bodyweight)
1 Set
@10
6
Chin-Up (Bodyweight)
1 Set
@10
7
Squat (Bodyweight)
1 Set
@10
8
Mountain Climber
1 Set
@10
9
Push Up
1 Set
@10
10
Inverted Row
1 Set
@10
11
Glute Bridge (Bodyweight)
1 Set
@10
12
Sit Up
1 Set
@10
13
Burpee
1 Set
@10
Day 3
1
Pike Push Up
1 Set
@10
2
Pull-Up (Bodyweight)
1 Set
@10
3
Lunge (Bodyweight)
1 Set
@10
4
Hanging Leg Raise
1 Set
@10
5
Dip (Bodyweight)
1 Set
@10
6
Chin-Up (Bodyweight)
1 Set
@10
7
Squat (Bodyweight)
1 Set
@10
8
Mountain Climber
1 Set
@10
9
Push Up
1 Set
@10
10
Inverted Row
1 Set
@10
11
Glute Bridge (Bodyweight)
1 Set
@10
12
Sit Up
1 Set
@10
13
Burpee
1 Set
@10
Day 4
1
Pike Push Up
1 Set
@10
2
Pull-Up (Bodyweight)
1 Set
@10
3
Lunge (Bodyweight)
1 Set
@10
4
Hanging Leg Raise
1 Set
@10
5
Dip (Bodyweight)
1 Set
@10
6
Chin-Up (Bodyweight)
1 Set
@10
7
Squat (Bodyweight)
1 Set
@10
8
Mountain Climber
1 Set
@10
9
Push Up
1 Set
@10
10
Inverted Row
1 Set
@10
11
Glute Bridge (Bodyweight)
1 Set
@10
12
Sit Up
1 Set
@10
13
Burpee
1 Set
@10
Day 5
1
Pike Push Up
1 Set
@10
2
Pull-Up (Bodyweight)
1 Set
@10
3
Lunge (Bodyweight)
1 Set
@10
4
Hanging Leg Raise
1 Set
@10
5
Dip (Bodyweight)
1 Set
@10
6
Chin-Up (Bodyweight)
1 Set
@10
7
Squat (Bodyweight)
1 Set
@10
8
Mountain Climber
1 Set
@10
9
Push Up
1 Set
@10
10
Inverted Row
1 Set
@10
11
Glute Bridge (Bodyweight)
1 Set
@10
12
Sit Up
1 Set
@10
13
Burpee
1 Set
@10
Day 6
1
Pike Push Up
1 Set
AMRAP
@10
2
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
3
Lunge (Bodyweight)
1 Set
AMRAP
@10
4
Hanging Leg Raise
1 Set
AMRAP
@10
5
Dip (Bodyweight)
1 Set
AMRAP
@10
6
Chin-Up (Bodyweight)
1 Set
AMRAP
@10
7
Squat (Bodyweight)
1 Set
AMRAP
@10
8
Mountain Climber
1 Set
AMRAP
@10
9
Push Up
1 Set
AMRAP
@10
10
Inverted Row
1 Set
AMRAP
@10
11
Glute Bridge (Bodyweight)
1 Set
AMRAP
@10
12
Sit Up
1 Set
AMRAP
@10
13
Burpee
1 Set
AMRAP
@10
Day 7
1
Pike Push Up
1 Set
AMRAP
@10
2
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
3
Lunge (Bodyweight)
1 Set
AMRAP
@10
4
Hanging Leg Raise
1 Set
AMRAP
@10
5
Dip (Bodyweight)
1 Set
AMRAP
@10
6
Chin-Up (Bodyweight)
1 Set
AMRAP
@10
7
Squat (Bodyweight)
1 Set
AMRAP
@10
8
Mountain Climber
1 Set
AMRAP
@10
9
Push Up
1 Set
AMRAP
@10
10
Inverted Row
1 Set
AMRAP
@10
11
Glute Bridge (Bodyweight)
1 Set
AMRAP
@10
12
Sit Up
1 Set
AMRAP
@10
13
Burpee
1 Set
AMRAP
@10
Day 8
1
Pike Push Up
1 Set
AMRAP
@10
2
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
3
Lunge (Bodyweight)
1 Set
AMRAP
@10
4
Hanging Leg Raise
1 Set
AMRAP
@10
5
Dip (Bodyweight)
1 Set
AMRAP
@10
6
Chin-Up (Bodyweight)
1 Set
AMRAP
@10
7
Squat (Bodyweight)
1 Set
AMRAP
@10
8
Mountain Climber
1 Set
AMRAP
@10
9
Push Up
1 Set
AMRAP
@10
10
Inverted Row
1 Set
AMRAP
@10
11
Glute Bridge (Bodyweight)
1 Set
AMRAP
@10
12
Sit Up
1 Set
AMRAP
@10
13
Burpee
1 Set
AMRAP
@10
Day 9
1
Pike Push Up
1 Set
AMRAP
@10
2
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
3
Lunge (Bodyweight)
1 Set
AMRAP
@10
4
Hanging Leg Raise
1 Set
AMRAP
@10
5
Dip (Bodyweight)
1 Set
AMRAP
@10
6
Chin-Up (Bodyweight)
1 Set
AMRAP
@10
7
Squat (Bodyweight)
1 Set
AMRAP
@10
8
Mountain Climber
1 Set
AMRAP
@10
9
Push Up
1 Set
AMRAP
@10
10
Inverted Row
1 Set
AMRAP
@10
11
Glute Bridge (Bodyweight)
1 Set
AMRAP
@10
12
Sit Up
1 Set
AMRAP
@10
13
Burpee
1 Set
AMRAP
@10
Day 10
1
Pike Push Up
1 Set
AMRAP
@10
2
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
3
Lunge (Bodyweight)
1 Set
AMRAP
@10
4
Hanging Leg Raise
1 Set
AMRAP
@10
5
Dip (Bodyweight)
1 Set
AMRAP
@10
6
Chin-Up (Bodyweight)
1 Set
AMRAP
@10
7
Squat (Bodyweight)
1 Set
AMRAP
@10
8
Mountain Climber
1 Set
AMRAP
@10
9
Push Up
1 Set
AMRAP
@10
10
Inverted Row
1 Set
AMRAP
@10
11
Glute Bridge (Bodyweight)
1 Set
AMRAP
@10
12
Sit Up
1 Set
AMRAP
@10
13
Burpee
1 Set
AMRAP
@10
Day 1
1
Pike Push Up
1 Set
@10
2
Pull-Up (Bodyweight)
1 Set
@10
3
Lunge (Bodyweight)
1 Set
@10
4
Hanging Leg Raise
1 Set
@10
5
Dip (Bodyweight)
1 Set
@10
6
Chin-Up (Bodyweight)
1 Set
@10
7
Squat (Bodyweight)
1 Set
@10
8
Mountain Climber
1 Set
@10
9
Push Up
1 Set
@10
10
Inverted Row
1 Set
@10
11
Glute Bridge (Bodyweight)
1 Set
@10
12
Sit Up
1 Set
@10
13
Burpee
1 Set
@10
Day 2
1
Pike Push Up
1 Set
@10
2
Pull-Up (Bodyweight)
1 Set
@10
3
Lunge (Bodyweight)
1 Set
@10
4
Hanging Leg Raise
1 Set
@10
5
Dip (Bodyweight)
1 Set
@10
6
Chin-Up (Bodyweight)
1 Set
@10
7
Squat (Bodyweight)
1 Set
@10
8
Mountain Climber
1 Set
@10
9
Push Up
1 Set
@10
10
Inverted Row
1 Set
@10
11
Glute Bridge (Bodyweight)
1 Set
@10
12
Sit Up
1 Set
@10
13
Burpee
1 Set
@10
Day 3
1
Pike Push Up
1 Set
@10
2
Pull-Up (Bodyweight)
1 Set
@10
3
Lunge (Bodyweight)
1 Set
@10
4
Hanging Leg Raise
1 Set
@10
5
Dip (Bodyweight)
1 Set
@10
6
Chin-Up (Bodyweight)
1 Set
@10
7
Squat (Bodyweight)
1 Set
@10
8
Mountain Climber
1 Set
@10
9
Push Up
1 Set
@10
10
Inverted Row
1 Set
@10
11
Glute Bridge (Bodyweight)
1 Set
@10
12
Sit Up
1 Set
@10
13
Burpee
1 Set
@10
Day 4
1
Pike Push Up
1 Set
@10
2
Pull-Up (Bodyweight)
1 Set
@10
3
Lunge (Bodyweight)
1 Set
@10
4
Hanging Leg Raise
1 Set
@10
5
Dip (Bodyweight)
1 Set
@10
6
Chin-Up (Bodyweight)
1 Set
@10
7
Squat (Bodyweight)
1 Set
@10
8
Mountain Climber
1 Set
@10
9
Push Up
1 Set
@10
10
Inverted Row
1 Set
@10
11
Glute Bridge (Bodyweight)
1 Set
@10
12
Sit Up
1 Set
@10
13
Burpee
1 Set
@10
Day 5
1
Pike Push Up
1 Set
@10
2
Pull-Up (Bodyweight)
1 Set
@10
3
Lunge (Bodyweight)
1 Set
@10
4
Hanging Leg Raise
1 Set
@10
5
Dip (Bodyweight)
1 Set
@10
6
Chin-Up (Bodyweight)
1 Set
@10
7
Squat (Bodyweight)
1 Set
@10
8
Mountain Climber
1 Set
@10
9
Push Up
1 Set
@10
10
Inverted Row
1 Set
@10
11
Glute Bridge (Bodyweight)
1 Set
@10
12
Sit Up
1 Set
@10
13
Burpee
1 Set
@10
Day 6
1
Pike Push Up
1 Set
AMRAP
@10
2
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
3
Lunge (Bodyweight)
1 Set
AMRAP
@10
4
Hanging Leg Raise
1 Set
AMRAP
@10
5
Dip (Bodyweight)
1 Set
AMRAP
@10
6
Chin-Up (Bodyweight)
1 Set
AMRAP
@10
7
Squat (Bodyweight)
1 Set
AMRAP
@10
8
Mountain Climber
1 Set
AMRAP
@10
9
Push Up
1 Set
AMRAP
@10
10
Inverted Row
1 Set
AMRAP
@10
11
Glute Bridge (Bodyweight)
1 Set
AMRAP
@10
12
Sit Up
1 Set
AMRAP
@10
13
Burpee
1 Set
AMRAP
@10
Day 7
1
Pike Push Up
1 Set
AMRAP
@10
2
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
3
Lunge (Bodyweight)
1 Set
AMRAP
@10
4
Hanging Leg Raise
1 Set
AMRAP
@10
5
Dip (Bodyweight)
1 Set
AMRAP
@10
6
Chin-Up (Bodyweight)
1 Set
AMRAP
@10
7
Squat (Bodyweight)
1 Set
AMRAP
@10
8
Mountain Climber
1 Set
AMRAP
@10
9
Push Up
1 Set
AMRAP
@10
10
Inverted Row
1 Set
AMRAP
@10
11
Glute Bridge (Bodyweight)
1 Set
AMRAP
@10
12
Sit Up
1 Set
AMRAP
@10
13
Burpee
1 Set
AMRAP
@10
Day 8
1
Pike Push Up
1 Set
AMRAP
@10
2
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
3
Lunge (Bodyweight)
1 Set
AMRAP
@10
4
Hanging Leg Raise
1 Set
AMRAP
@10
5
Dip (Bodyweight)
1 Set
AMRAP
@10
6
Chin-Up (Bodyweight)
1 Set
AMRAP
@10
7
Squat (Bodyweight)
1 Set
AMRAP
@10
8
Mountain Climber
1 Set
AMRAP
@10
9
Push Up
1 Set
AMRAP
@10
10
Inverted Row
1 Set
AMRAP
@10
11
Glute Bridge (Bodyweight)
1 Set
AMRAP
@10
12
Sit Up
1 Set
AMRAP
@10
13
Burpee
1 Set
AMRAP
@10
Day 9
1
Pike Push Up
1 Set
AMRAP
@10
2
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
3
Lunge (Bodyweight)
1 Set
AMRAP
@10
4
Hanging Leg Raise
1 Set
AMRAP
@10
5
Dip (Bodyweight)
1 Set
AMRAP
@10
6
Chin-Up (Bodyweight)
1 Set
AMRAP
@10
7
Squat (Bodyweight)
1 Set
AMRAP
@10
8
Mountain Climber
1 Set
AMRAP
@10
9
Push Up
1 Set
AMRAP
@10
10
Inverted Row
1 Set
AMRAP
@10
11
Glute Bridge (Bodyweight)
1 Set
AMRAP
@10
12
Sit Up
1 Set
AMRAP
@10
13
Burpee
1 Set
AMRAP
@10
Day 10
1
Pike Push Up
1 Set
AMRAP
@10
2
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
3
Lunge (Bodyweight)
1 Set
AMRAP
@10
4
Hanging Leg Raise
1 Set
AMRAP
@10
5
Dip (Bodyweight)
1 Set
AMRAP
@10
6
Chin-Up (Bodyweight)
1 Set
AMRAP
@10
7
Squat (Bodyweight)
1 Set
AMRAP
@10
8
Mountain Climber
1 Set
AMRAP
@10
9
Push Up
1 Set
AMRAP
@10
10
Inverted Row
1 Set
AMRAP
@10
11
Glute Bridge (Bodyweight)
1 Set
AMRAP
@10
12
Sit Up
1 Set
AMRAP
@10
13
Burpee
1 Set
AMRAP
@10
Day 1
1
Pike Push Up
1 Set
@10
2
Pull-Up (Bodyweight)
1 Set
@10
3
Lunge (Bodyweight)
1 Set
@10
4
Hanging Leg Raise
1 Set
@10
5
Dip (Bodyweight)
1 Set
@10
6
Chin-Up (Bodyweight)
1 Set
@10
7
Squat (Bodyweight)
1 Set
@10
8
Mountain Climber
1 Set
@10
9
Push Up
1 Set
@10
10
Inverted Row
1 Set
@10
11
Glute Bridge (Bodyweight)
1 Set
@10
12
Sit Up
1 Set
@10
13
Burpee
1 Set
@10
Day 2
1
Pike Push Up
1 Set
@10
2
Pull-Up (Bodyweight)
1 Set
@10
3
Lunge (Bodyweight)
1 Set
@10
4
Hanging Leg Raise
1 Set
@10
5
Dip (Bodyweight)
1 Set
@10
6
Chin-Up (Bodyweight)
1 Set
@10
7
Squat (Bodyweight)
1 Set
@10
8
Mountain Climber
1 Set
@10
9
Push Up
1 Set
@10
10
Inverted Row
1 Set
@10
11
Glute Bridge (Bodyweight)
1 Set
@10
12
Sit Up
1 Set
@10
13
Burpee
1 Set
@10
Day 3
1
Pike Push Up
1 Set
@10
2
Pull-Up (Bodyweight)
1 Set
@10
3
Lunge (Bodyweight)
1 Set
@10
4
Hanging Leg Raise
1 Set
@10
5
Dip (Bodyweight)
1 Set
@10
6
Chin-Up (Bodyweight)
1 Set
@10
7
Squat (Bodyweight)
1 Set
@10
8
Mountain Climber
1 Set
@10
9
Push Up
1 Set
@10
10
Inverted Row
1 Set
@10
11
Glute Bridge (Bodyweight)
1 Set
@10
12
Sit Up
1 Set
@10
13
Burpee
1 Set
@10
Day 4
1
Pike Push Up
1 Set
@10
2
Pull-Up (Bodyweight)
1 Set
@10
3
Lunge (Bodyweight)
1 Set
@10
4
Hanging Leg Raise
1 Set
@10
5
Dip (Bodyweight)
1 Set
@10
6
Chin-Up (Bodyweight)
1 Set
@10
7
Squat (Bodyweight)
1 Set
@10
8
Mountain Climber
1 Set
@10
9
Push Up
1 Set
@10
10
Inverted Row
1 Set
@10
11
Glute Bridge (Bodyweight)
1 Set
@10
12
Sit Up
1 Set
@10
13
Burpee
1 Set
@10
Day 5
1
Pike Push Up
1 Set
@10
2
Pull-Up (Bodyweight)
1 Set
@10
3
Lunge (Bodyweight)
1 Set
@10
4
Hanging Leg Raise
1 Set
@10
5
Dip (Bodyweight)
1 Set
@10
6
Chin-Up (Bodyweight)
1 Set
@10
7
Squat (Bodyweight)
1 Set
@10
8
Mountain Climber
1 Set
@10
9
Push Up
1 Set
@10
10
Inverted Row
1 Set
@10
11
Glute Bridge (Bodyweight)
1 Set
@10
12
Sit Up
1 Set
@10
13
Burpee
1 Set
@10
Day 6
1
Pike Push Up
1 Set
AMRAP
@10
2
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
3
Lunge (Bodyweight)
1 Set
AMRAP
@10
4
Hanging Leg Raise
1 Set
AMRAP
@10
5
Dip (Bodyweight)
1 Set
AMRAP
@10
6
Chin-Up (Bodyweight)
1 Set
AMRAP
@10
7
Squat (Bodyweight)
1 Set
AMRAP
@10
8
Mountain Climber
1 Set
AMRAP
@10
9
Push Up
1 Set
AMRAP
@10
10
Inverted Row
1 Set
AMRAP
@10
11
Glute Bridge (Bodyweight)
1 Set
AMRAP
@10
12
Sit Up
1 Set
AMRAP
@10
13
Burpee
1 Set
AMRAP
@10
Day 7
1
Pike Push Up
1 Set
AMRAP
@10
2
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
3
Lunge (Bodyweight)
1 Set
AMRAP
@10
4
Hanging Leg Raise
1 Set
AMRAP
@10
5
Dip (Bodyweight)
1 Set
AMRAP
@10
6
Chin-Up (Bodyweight)
1 Set
AMRAP
@10
7
Squat (Bodyweight)
1 Set
AMRAP
@10
8
Mountain Climber
1 Set
AMRAP
@10
9
Push Up
1 Set
AMRAP
@10
10
Inverted Row
1 Set
AMRAP
@10
11
Glute Bridge (Bodyweight)
1 Set
AMRAP
@10
12
Sit Up
1 Set
AMRAP
@10
13
Burpee
1 Set
AMRAP
@10
Day 8
1
Pike Push Up
1 Set
AMRAP
@10
2
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
3
Lunge (Bodyweight)
1 Set
AMRAP
@10
4
Hanging Leg Raise
1 Set
AMRAP
@10
5
Dip (Bodyweight)
1 Set
AMRAP
@10
6
Chin-Up (Bodyweight)
1 Set
AMRAP
@10
7
Squat (Bodyweight)
1 Set
AMRAP
@10
8
Mountain Climber
1 Set
AMRAP
@10
9
Push Up
1 Set
AMRAP
@10
10
Inverted Row
1 Set
AMRAP
@10
11
Glute Bridge (Bodyweight)
1 Set
AMRAP
@10
12
Sit Up
1 Set
AMRAP
@10
13
Burpee
1 Set
AMRAP
@10
Day 9
1
Pike Push Up
1 Set
AMRAP
@10
2
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
3
Lunge (Bodyweight)
1 Set
AMRAP
@10
4
Hanging Leg Raise
1 Set
AMRAP
@10
5
Dip (Bodyweight)
1 Set
AMRAP
@10
6
Chin-Up (Bodyweight)
1 Set
AMRAP
@10
7
Squat (Bodyweight)
1 Set
AMRAP
@10
8
Mountain Climber
1 Set
AMRAP
@10
9
Push Up
1 Set
AMRAP
@10
10
Inverted Row
1 Set
AMRAP
@10
11
Glute Bridge (Bodyweight)
1 Set
AMRAP
@10
12
Sit Up
1 Set
AMRAP
@10
13
Burpee
1 Set
AMRAP
@10
Day 10
1
Pike Push Up
1 Set
AMRAP
@10
2
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
3
Lunge (Bodyweight)
1 Set
AMRAP
@10
4
Hanging Leg Raise
1 Set
AMRAP
@10
5
Dip (Bodyweight)
1 Set
AMRAP
@10
6
Chin-Up (Bodyweight)
1 Set
AMRAP
@10
7
Squat (Bodyweight)
1 Set
AMRAP
@10
8
Mountain Climber
1 Set
AMRAP
@10
9
Push Up
1 Set
AMRAP
@10
10
Inverted Row
1 Set
AMRAP
@10
11
Glute Bridge (Bodyweight)
1 Set
AMRAP
@10
12
Sit Up
1 Set
AMRAP
@10
13
Burpee
1 Set
AMRAP
@10
Day 1
1
Pike Push Up
1 Set
@10
2
Pull-Up (Bodyweight)
1 Set
@10
3
Lunge (Bodyweight)
1 Set
@10
4
Hanging Leg Raise
1 Set
@10
5
Dip (Bodyweight)
1 Set
@10
6
Chin-Up (Bodyweight)
1 Set
@10
7
Squat (Bodyweight)
1 Set
@10
8
Mountain Climber
1 Set
@10
9
Push Up
1 Set
@10
10
Inverted Row
1 Set
@10
11
Glute Bridge (Bodyweight)
1 Set
@10
12
Sit Up
1 Set
@10
13
Burpee
1 Set
@10
Day 2
1
Pike Push Up
1 Set
@10
2
Pull-Up (Bodyweight)
1 Set
@10
3
Lunge (Bodyweight)
1 Set
@10
4
Hanging Leg Raise
1 Set
@10
5
Dip (Bodyweight)
1 Set
@10
6
Chin-Up (Bodyweight)
1 Set
@10
7
Squat (Bodyweight)
1 Set
@10
8
Mountain Climber
1 Set
@10
9
Push Up
1 Set
@10
10
Inverted Row
1 Set
@10
11
Glute Bridge (Bodyweight)
1 Set
@10
12
Sit Up
1 Set
@10
13
Burpee
1 Set
@10
Day 3
1
Pike Push Up
1 Set
@10
2
Pull-Up (Bodyweight)
1 Set
@10
3
Lunge (Bodyweight)
1 Set
@10
4
Hanging Leg Raise
1 Set
@10
5
Dip (Bodyweight)
1 Set
@10
6
Chin-Up (Bodyweight)
1 Set
@10
7
Squat (Bodyweight)
1 Set
@10
8
Mountain Climber
1 Set
@10
9
Push Up
1 Set
@10
10
Inverted Row
1 Set
@10
11
Glute Bridge (Bodyweight)
1 Set
@10
12
Sit Up
1 Set
@10
13
Burpee
1 Set
@10
Day 4
1
Pike Push Up
1 Set
@10
2
Pull-Up (Bodyweight)
1 Set
@10
3
Lunge (Bodyweight)
1 Set
@10
4
Hanging Leg Raise
1 Set
@10
5
Dip (Bodyweight)
1 Set
@10
6
Chin-Up (Bodyweight)
1 Set
@10
7
Squat (Bodyweight)
1 Set
@10
8
Mountain Climber
1 Set
@10
9
Push Up
1 Set
@10
10
Inverted Row
1 Set
@10
11
Glute Bridge (Bodyweight)
1 Set
@10
12
Sit Up
1 Set
@10
13
Burpee
1 Set
@10
Day 5
1
Pike Push Up
1 Set
@10
2
Pull-Up (Bodyweight)
1 Set
@10
3
Lunge (Bodyweight)
1 Set
@10
4
Hanging Leg Raise
1 Set
@10
5
Dip (Bodyweight)
1 Set
@10
6
Chin-Up (Bodyweight)
1 Set
@10
7
Squat (Bodyweight)
1 Set
@10
8
Mountain Climber
1 Set
@10
9
Push Up
1 Set
@10
10
Inverted Row
1 Set
@10
11
Glute Bridge (Bodyweight)
1 Set
@10
12
Sit Up
1 Set
@10
13
Burpee
1 Set
@10
Day 6
1
Pike Push Up
1 Set
AMRAP
@10
2
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
3
Lunge (Bodyweight)
1 Set
AMRAP
@10
4
Hanging Leg Raise
1 Set
AMRAP
@10
5
Dip (Bodyweight)
1 Set
AMRAP
@10
6
Chin-Up (Bodyweight)
1 Set
AMRAP
@10
7
Squat (Bodyweight)
1 Set
AMRAP
@10
8
Mountain Climber
1 Set
AMRAP
@10
9
Push Up
1 Set
AMRAP
@10
10
Inverted Row
1 Set
AMRAP
@10
11
Glute Bridge (Bodyweight)
1 Set
AMRAP
@10
12
Sit Up
1 Set
AMRAP
@10
13
Burpee
1 Set
AMRAP
@10
Day 7
1
Pike Push Up
1 Set
AMRAP
@10
2
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
3
Lunge (Bodyweight)
1 Set
AMRAP
@10
4
Hanging Leg Raise
1 Set
AMRAP
@10
5
Dip (Bodyweight)
1 Set
AMRAP
@10
6
Chin-Up (Bodyweight)
1 Set
AMRAP
@10
7
Squat (Bodyweight)
1 Set
AMRAP
@10
8
Mountain Climber
1 Set
AMRAP
@10
9
Push Up
1 Set
AMRAP
@10
10
Inverted Row
1 Set
AMRAP
@10
11
Glute Bridge (Bodyweight)
1 Set
AMRAP
@10
12
Sit Up
1 Set
AMRAP
@10
13
Burpee
1 Set
AMRAP
@10
Day 8
1
Pike Push Up
1 Set
AMRAP
@10
2
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
3
Lunge (Bodyweight)
1 Set
AMRAP
@10
4
Hanging Leg Raise
1 Set
AMRAP
@10
5
Dip (Bodyweight)
1 Set
AMRAP
@10
6
Chin-Up (Bodyweight)
1 Set
AMRAP
@10
7
Squat (Bodyweight)
1 Set
AMRAP
@10
8
Mountain Climber
1 Set
AMRAP
@10
9
Push Up
1 Set
AMRAP
@10
10
Inverted Row
1 Set
AMRAP
@10
11
Glute Bridge (Bodyweight)
1 Set
AMRAP
@10
12
Sit Up
1 Set
AMRAP
@10
13
Burpee
1 Set
AMRAP
@10
Day 9
1
Pike Push Up
1 Set
AMRAP
@10
2
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
3
Lunge (Bodyweight)
1 Set
AMRAP
@10
4
Hanging Leg Raise
1 Set
AMRAP
@10
5
Dip (Bodyweight)
1 Set
AMRAP
@10
6
Chin-Up (Bodyweight)
1 Set
AMRAP
@10
7
Squat (Bodyweight)
1 Set
AMRAP
@10
8
Mountain Climber
1 Set
AMRAP
@10
9
Push Up
1 Set
AMRAP
@10
10
Inverted Row
1 Set
AMRAP
@10
11
Glute Bridge (Bodyweight)
1 Set
AMRAP
@10
12
Sit Up
1 Set
AMRAP
@10
13
Burpee
1 Set
AMRAP
@10
Day 10
1
Pike Push Up
1 Set
AMRAP
@10
2
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
3
Lunge (Bodyweight)
1 Set
AMRAP
@10
4
Hanging Leg Raise
1 Set
AMRAP
@10
5
Dip (Bodyweight)
1 Set
AMRAP
@10
6
Chin-Up (Bodyweight)
1 Set
AMRAP
@10
7
Squat (Bodyweight)
1 Set
AMRAP
@10
8
Mountain Climber
1 Set
AMRAP
@10
9
Push Up
1 Set
AMRAP
@10
10
Inverted Row
1 Set
AMRAP
@10
11
Glute Bridge (Bodyweight)
1 Set
AMRAP
@10
12
Sit Up
1 Set
AMRAP
@10
13
Burpee
1 Set
AMRAP
@10
Day 1
1
Pike Push Up
1 Set
@10
2
Pull-Up (Bodyweight)
1 Set
@10
3
Lunge (Bodyweight)
1 Set
@10
4
Hanging Leg Raise
1 Set
@10
5
Dip (Bodyweight)
1 Set
@10
6
Chin-Up (Bodyweight)
1 Set
@10
7
Squat (Bodyweight)
1 Set
@10
8
Mountain Climber
1 Set
@10
9
Push Up
1 Set
@10
10
Inverted Row
1 Set
@10
11
Glute Bridge (Bodyweight)
1 Set
@10
12
Sit Up
1 Set
@10
13
Burpee
1 Set
@10
Day 2
1
Pike Push Up
1 Set
@10
2
Pull-Up (Bodyweight)
1 Set
@10
3
Lunge (Bodyweight)
1 Set
@10
4
Hanging Leg Raise
1 Set
@10
5
Dip (Bodyweight)
1 Set
@10
6
Chin-Up (Bodyweight)
1 Set
@10
7
Squat (Bodyweight)
1 Set
@10
8
Mountain Climber
1 Set
@10
9
Push Up
1 Set
@10
10
Inverted Row
1 Set
@10
11
Glute Bridge (Bodyweight)
1 Set
@10
12
Sit Up
1 Set
@10
13
Burpee
1 Set
@10
Day 3
1
Pike Push Up
1 Set
@10
2
Pull-Up (Bodyweight)
1 Set
@10
3
Lunge (Bodyweight)
1 Set
@10
4
Hanging Leg Raise
1 Set
@10
5
Dip (Bodyweight)
1 Set
@10
6
Chin-Up (Bodyweight)
1 Set
@10
7
Squat (Bodyweight)
1 Set
@10
8
Mountain Climber
1 Set
@10
9
Push Up
1 Set
@10
10
Inverted Row
1 Set
@10
11
Glute Bridge (Bodyweight)
1 Set
@10
12
Sit Up
1 Set
@10
13
Burpee
1 Set
@10
Day 4
1
Pike Push Up
1 Set
@10
2
Pull-Up (Bodyweight)
1 Set
@10
3
Lunge (Bodyweight)
1 Set
@10
4
Hanging Leg Raise
1 Set
@10
5
Dip (Bodyweight)
1 Set
@10
6
Chin-Up (Bodyweight)
1 Set
@10
7
Squat (Bodyweight)
1 Set
@10
8
Mountain Climber
1 Set
@10
9
Push Up
1 Set
@10
10
Inverted Row
1 Set
@10
11
Glute Bridge (Bodyweight)
1 Set
@10
12
Sit Up
1 Set
@10
13
Burpee
1 Set
@10
Day 5
1
Pike Push Up
1 Set
@10
2
Pull-Up (Bodyweight)
1 Set
@10
3
Lunge (Bodyweight)
1 Set
@10
4
Hanging Leg Raise
1 Set
@10
5
Dip (Bodyweight)
1 Set
@10
6
Chin-Up (Bodyweight)
1 Set
@10
7
Squat (Bodyweight)
1 Set
@10
8
Mountain Climber
1 Set
@10
9
Push Up
1 Set
@10
10
Inverted Row
1 Set
@10
11
Glute Bridge (Bodyweight)
1 Set
@10
12
Sit Up
1 Set
@10
13
Burpee
1 Set
@10
Day 6
1
Pike Push Up
1 Set
AMRAP
@10
2
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
3
Lunge (Bodyweight)
1 Set
AMRAP
@10
4
Hanging Leg Raise
1 Set
AMRAP
@10
5
Dip (Bodyweight)
1 Set
AMRAP
@10
6
Chin-Up (Bodyweight)
1 Set
AMRAP
@10
7
Squat (Bodyweight)
1 Set
AMRAP
@10
8
Mountain Climber
1 Set
AMRAP
@10
9
Push Up
1 Set
AMRAP
@10
10
Inverted Row
1 Set
AMRAP
@10
11
Glute Bridge (Bodyweight)
1 Set
AMRAP
@10
12
Sit Up
1 Set
AMRAP
@10
13
Burpee
1 Set
AMRAP
@10
Day 7
1
Pike Push Up
1 Set
AMRAP
@10
2
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
3
Lunge (Bodyweight)
1 Set
AMRAP
@10
4
Hanging Leg Raise
1 Set
AMRAP
@10
5
Dip (Bodyweight)
1 Set
AMRAP
@10
6
Chin-Up (Bodyweight)
1 Set
AMRAP
@10
7
Squat (Bodyweight)
1 Set
AMRAP
@10
8
Mountain Climber
1 Set
AMRAP
@10
9
Push Up
1 Set
AMRAP
@10
10
Inverted Row
1 Set
AMRAP
@10
11
Glute Bridge (Bodyweight)
1 Set
AMRAP
@10
12
Sit Up
1 Set
AMRAP
@10
13
Burpee
1 Set
AMRAP
@10
Day 8
1
Pike Push Up
1 Set
AMRAP
@10
2
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
3
Lunge (Bodyweight)
1 Set
AMRAP
@10
4
Hanging Leg Raise
1 Set
AMRAP
@10
5
Dip (Bodyweight)
1 Set
AMRAP
@10
6
Chin-Up (Bodyweight)
1 Set
AMRAP
@10
7
Squat (Bodyweight)
1 Set
AMRAP
@10
8
Mountain Climber
1 Set
AMRAP
@10
9
Push Up
1 Set
AMRAP
@10
10
Inverted Row
1 Set
AMRAP
@10
11
Glute Bridge (Bodyweight)
1 Set
AMRAP
@10
12
Sit Up
1 Set
AMRAP
@10
13
Burpee
1 Set
AMRAP
@10
Day 9
1
Pike Push Up
1 Set
AMRAP
@10
2
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
3
Lunge (Bodyweight)
1 Set
AMRAP
@10
4
Hanging Leg Raise
1 Set
AMRAP
@10
5
Dip (Bodyweight)
1 Set
AMRAP
@10
6
Chin-Up (Bodyweight)
1 Set
AMRAP
@10
7
Squat (Bodyweight)
1 Set
AMRAP
@10
8
Mountain Climber
1 Set
AMRAP
@10
9
Push Up
1 Set
AMRAP
@10
10
Inverted Row
1 Set
AMRAP
@10
11
Glute Bridge (Bodyweight)
1 Set
AMRAP
@10
12
Sit Up
1 Set
AMRAP
@10
13
Burpee
1 Set
AMRAP
@10
Day 10
1
Pike Push Up
1 Set
AMRAP
@10
2
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
3
Lunge (Bodyweight)
1 Set
AMRAP
@10
4
Hanging Leg Raise
1 Set
AMRAP
@10
5
Dip (Bodyweight)
1 Set
AMRAP
@10
6
Chin-Up (Bodyweight)
1 Set
AMRAP
@10
7
Squat (Bodyweight)
1 Set
AMRAP
@10
8
Mountain Climber
1 Set
AMRAP
@10
9
Push Up
1 Set
AMRAP
@10
10
Inverted Row
1 Set
AMRAP
@10
11
Glute Bridge (Bodyweight)
1 Set
AMRAP
@10
12
Sit Up
1 Set
AMRAP
@10
13
Burpee
1 Set
AMRAP
@10
Day 1
1
Pike Push Up
1 Set
@10
2
Pull-Up (Bodyweight)
1 Set
@10
3
Lunge (Bodyweight)
1 Set
@10
4
Hanging Leg Raise
1 Set
@10
5
Dip (Bodyweight)
1 Set
@10
6
Chin-Up (Bodyweight)
1 Set
@10
7
Squat (Bodyweight)
1 Set
@10
8
Mountain Climber
1 Set
@10
9
Push Up
1 Set
@10
10
Inverted Row
1 Set
@10
11
Glute Bridge (Bodyweight)
1 Set
@10
12
Sit Up
1 Set
@10
13
Burpee
1 Set
@10
Day 2
1
Pike Push Up
1 Set
@10
2
Pull-Up (Bodyweight)
1 Set
@10
3
Lunge (Bodyweight)
1 Set
@10
4
Hanging Leg Raise
1 Set
@10
5
Dip (Bodyweight)
1 Set
@10
6
Chin-Up (Bodyweight)
1 Set
@10
7
Squat (Bodyweight)
1 Set
@10
8
Mountain Climber
1 Set
@10
9
Push Up
1 Set
@10
10
Inverted Row
1 Set
@10
11
Glute Bridge (Bodyweight)
1 Set
@10
12
Sit Up
1 Set
@10
13
Burpee
1 Set
@10
Day 3
1
Pike Push Up
1 Set
@10
2
Pull-Up (Bodyweight)
1 Set
@10
3
Lunge (Bodyweight)
1 Set
@10
4
Hanging Leg Raise
1 Set
@10
5
Dip (Bodyweight)
1 Set
@10
6
Chin-Up (Bodyweight)
1 Set
@10
7
Squat (Bodyweight)
1 Set
@10
8
Mountain Climber
1 Set
@10
9
Push Up
1 Set
@10
10
Inverted Row
1 Set
@10
11
Glute Bridge (Bodyweight)
1 Set
@10
12
Sit Up
1 Set
@10
13
Burpee
1 Set
@10
Day 4
1
Pike Push Up
1 Set
@10
2
Pull-Up (Bodyweight)
1 Set
@10
3
Lunge (Bodyweight)
1 Set
@10
4
Hanging Leg Raise
1 Set
@10
5
Dip (Bodyweight)
1 Set
@10
6
Chin-Up (Bodyweight)
1 Set
@10
7
Squat (Bodyweight)
1 Set
@10
8
Mountain Climber
1 Set
@10
9
Push Up
1 Set
@10
10
Inverted Row
1 Set
@10
11
Glute Bridge (Bodyweight)
1 Set
@10
12
Sit Up
1 Set
@10
13
Burpee
1 Set
@10
Day 5
1
Pike Push Up
1 Set
@10
2
Pull-Up (Bodyweight)
1 Set
@10
3
Lunge (Bodyweight)
1 Set
@10
4
Hanging Leg Raise
1 Set
@10
5
Dip (Bodyweight)
1 Set
@10
6
Chin-Up (Bodyweight)
1 Set
@10
7
Squat (Bodyweight)
1 Set
@10
8
Mountain Climber
1 Set
@10
9
Push Up
1 Set
@10
10
Inverted Row
1 Set
@10
11
Glute Bridge (Bodyweight)
1 Set
@10
12
Sit Up
1 Set
@10
13
Burpee
1 Set
@10
Day 6
1
Pike Push Up
1 Set
AMRAP
@10
2
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
3
Lunge (Bodyweight)
1 Set
AMRAP
@10
4
Hanging Leg Raise
1 Set
AMRAP
@10
5
Dip (Bodyweight)
1 Set
AMRAP
@10
6
Chin-Up (Bodyweight)
1 Set
AMRAP
@10
7
Squat (Bodyweight)
1 Set
AMRAP
@10
8
Mountain Climber
1 Set
AMRAP
@10
9
Push Up
1 Set
AMRAP
@10
10
Inverted Row
1 Set
AMRAP
@10
11
Glute Bridge (Bodyweight)
1 Set
AMRAP
@10
12
Sit Up
1 Set
AMRAP
@10
13
Burpee
1 Set
AMRAP
@10
Day 7
1
Pike Push Up
1 Set
AMRAP
@10
2
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
3
Lunge (Bodyweight)
1 Set
AMRAP
@10
4
Hanging Leg Raise
1 Set
AMRAP
@10
5
Dip (Bodyweight)
1 Set
AMRAP
@10
6
Chin-Up (Bodyweight)
1 Set
AMRAP
@10
7
Squat (Bodyweight)
1 Set
AMRAP
@10
8
Mountain Climber
1 Set
AMRAP
@10
9
Push Up
1 Set
AMRAP
@10
10
Inverted Row
1 Set
AMRAP
@10
11
Glute Bridge (Bodyweight)
1 Set
AMRAP
@10
12
Sit Up
1 Set
AMRAP
@10
13
Burpee
1 Set
AMRAP
@10
Day 8
1
Pike Push Up
1 Set
AMRAP
@10
2
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
3
Lunge (Bodyweight)
1 Set
AMRAP
@10
4
Hanging Leg Raise
1 Set
AMRAP
@10
5
Dip (Bodyweight)
1 Set
AMRAP
@10
6
Chin-Up (Bodyweight)
1 Set
AMRAP
@10
7
Squat (Bodyweight)
1 Set
AMRAP
@10
8
Mountain Climber
1 Set
AMRAP
@10
9
Push Up
1 Set
AMRAP
@10
10
Inverted Row
1 Set
AMRAP
@10
11
Glute Bridge (Bodyweight)
1 Set
AMRAP
@10
12
Sit Up
1 Set
AMRAP
@10
13
Burpee
1 Set
AMRAP
@10
Day 9
1
Pike Push Up
1 Set
AMRAP
@10
2
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
3
Lunge (Bodyweight)
1 Set
AMRAP
@10
4
Hanging Leg Raise
1 Set
AMRAP
@10
5
Dip (Bodyweight)
1 Set
AMRAP
@10
6
Chin-Up (Bodyweight)
1 Set
AMRAP
@10
7
Squat (Bodyweight)
1 Set
AMRAP
@10
8
Mountain Climber
1 Set
AMRAP
@10
9
Push Up
1 Set
AMRAP
@10
10
Inverted Row
1 Set
AMRAP
@10
11
Glute Bridge (Bodyweight)
1 Set
AMRAP
@10
12
Sit Up
1 Set
AMRAP
@10
13
Burpee
1 Set
AMRAP
@10
Day 10
1
Pike Push Up
1 Set
AMRAP
@10
2
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
3
Lunge (Bodyweight)
1 Set
AMRAP
@10
4
Hanging Leg Raise
1 Set
AMRAP
@10
5
Dip (Bodyweight)
1 Set
AMRAP
@10
6
Chin-Up (Bodyweight)
1 Set
AMRAP
@10
7
Squat (Bodyweight)
1 Set
AMRAP
@10
8
Mountain Climber
1 Set
AMRAP
@10
9
Push Up
1 Set
AMRAP
@10
10
Inverted Row
1 Set
AMRAP
@10
11
Glute Bridge (Bodyweight)
1 Set
AMRAP
@10
12
Sit Up
1 Set
AMRAP
@10
13
Burpee
1 Set
AMRAP
@10
Day 1
1
Pike Push Up
1 Set
@10
2
Pull-Up (Bodyweight)
1 Set
@10
3
Lunge (Bodyweight)
1 Set
@10
4
Hanging Leg Raise
1 Set
@10
5
Dip (Bodyweight)
1 Set
@10
6
Chin-Up (Bodyweight)
1 Set
@10
7
Squat (Bodyweight)
1 Set
@10
8
Mountain Climber
1 Set
@10
9
Push Up
1 Set
@10
10
Inverted Row
1 Set
@10
11
Glute Bridge (Bodyweight)
1 Set
@10
12
Sit Up
1 Set
@10
13
Burpee
1 Set
@10
Day 2
1
Pike Push Up
1 Set
@10
2
Pull-Up (Bodyweight)
1 Set
@10
3
Lunge (Bodyweight)
1 Set
@10
4
Hanging Leg Raise
1 Set
@10
5
Dip (Bodyweight)
1 Set
@10
6
Chin-Up (Bodyweight)
1 Set
@10
7
Squat (Bodyweight)
1 Set
@10
8
Mountain Climber
1 Set
@10
9
Push Up
1 Set
@10
10
Inverted Row
1 Set
@10
11
Glute Bridge (Bodyweight)
1 Set
@10
12
Sit Up
1 Set
@10
13
Burpee
1 Set
@10
Day 3
1
Pike Push Up
1 Set
@10
2
Pull-Up (Bodyweight)
1 Set
@10
3
Lunge (Bodyweight)
1 Set
@10
4
Hanging Leg Raise
1 Set
@10
5
Dip (Bodyweight)
1 Set
@10
6
Chin-Up (Bodyweight)
1 Set
@10
7
Squat (Bodyweight)
1 Set
@10
8
Mountain Climber
1 Set
@10
9
Push Up
1 Set
@10
10
Inverted Row
1 Set
@10
11
Glute Bridge (Bodyweight)
1 Set
@10
12
Sit Up
1 Set
@10
13
Burpee
1 Set
@10
Day 4
1
Pike Push Up
1 Set
@10
2
Pull-Up (Bodyweight)
1 Set
@10
3
Lunge (Bodyweight)
1 Set
@10
4
Hanging Leg Raise
1 Set
@10
5
Dip (Bodyweight)
1 Set
@10
6
Chin-Up (Bodyweight)
1 Set
@10
7
Squat (Bodyweight)
1 Set
@10
8
Mountain Climber
1 Set
@10
9
Push Up
1 Set
@10
10
Inverted Row
1 Set
@10
11
Glute Bridge (Bodyweight)
1 Set
@10
12
Sit Up
1 Set
@10
13
Burpee
1 Set
@10
Day 5
1
Pike Push Up
1 Set
@10
2
Pull-Up (Bodyweight)
1 Set
@10
3
Lunge (Bodyweight)
1 Set
@10
4
Hanging Leg Raise
1 Set
@10
5
Dip (Bodyweight)
1 Set
@10
6
Chin-Up (Bodyweight)
1 Set
@10
7
Squat (Bodyweight)
1 Set
@10
8
Mountain Climber
1 Set
@10
9
Push Up
1 Set
@10
10
Inverted Row
1 Set
@10
11
Glute Bridge (Bodyweight)
1 Set
@10
12
Sit Up
1 Set
@10
13
Burpee
1 Set
@10
Day 6
1
Pike Push Up
1 Set
AMRAP
@10
2
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
3
Lunge (Bodyweight)
1 Set
AMRAP
@10
4
Hanging Leg Raise
1 Set
AMRAP
@10
5
Dip (Bodyweight)
1 Set
AMRAP
@10
6
Chin-Up (Bodyweight)
1 Set
AMRAP
@10
7
Squat (Bodyweight)
1 Set
AMRAP
@10
8
Mountain Climber
1 Set
AMRAP
@10
9
Push Up
1 Set
AMRAP
@10
10
Inverted Row
1 Set
AMRAP
@10
11
Glute Bridge (Bodyweight)
1 Set
AMRAP
@10
12
Sit Up
1 Set
AMRAP
@10
13
Burpee
1 Set
AMRAP
@10
Day 7
1
Pike Push Up
1 Set
AMRAP
@10
2
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
3
Lunge (Bodyweight)
1 Set
AMRAP
@10
4
Hanging Leg Raise
1 Set
AMRAP
@10
5
Dip (Bodyweight)
1 Set
AMRAP
@10
6
Chin-Up (Bodyweight)
1 Set
AMRAP
@10
7
Squat (Bodyweight)
1 Set
AMRAP
@10
8
Mountain Climber
1 Set
AMRAP
@10
9
Push Up
1 Set
AMRAP
@10
10
Inverted Row
1 Set
AMRAP
@10
11
Glute Bridge (Bodyweight)
1 Set
AMRAP
@10
12
Sit Up
1 Set
AMRAP
@10
13
Burpee
1 Set
AMRAP
@10
Day 8
1
Pike Push Up
1 Set
AMRAP
@10
2
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
3
Lunge (Bodyweight)
1 Set
AMRAP
@10
4
Hanging Leg Raise
1 Set
AMRAP
@10
5
Dip (Bodyweight)
1 Set
AMRAP
@10
6
Chin-Up (Bodyweight)
1 Set
AMRAP
@10
7
Squat (Bodyweight)
1 Set
AMRAP
@10
8
Mountain Climber
1 Set
AMRAP
@10
9
Push Up
1 Set
AMRAP
@10
10
Inverted Row
1 Set
AMRAP
@10
11
Glute Bridge (Bodyweight)
1 Set
AMRAP
@10
12
Sit Up
1 Set
AMRAP
@10
13
Burpee
1 Set
AMRAP
@10
Day 9
1
Pike Push Up
1 Set
AMRAP
@10
2
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
3
Lunge (Bodyweight)
1 Set
AMRAP
@10
4
Hanging Leg Raise
1 Set
AMRAP
@10
5
Dip (Bodyweight)
1 Set
AMRAP
@10
6
Chin-Up (Bodyweight)
1 Set
AMRAP
@10
7
Squat (Bodyweight)
1 Set
AMRAP
@10
8
Mountain Climber
1 Set
AMRAP
@10
9
Push Up
1 Set
AMRAP
@10
10
Inverted Row
1 Set
AMRAP
@10
11
Glute Bridge (Bodyweight)
1 Set
AMRAP
@10
12
Sit Up
1 Set
AMRAP
@10
13
Burpee
1 Set
AMRAP
@10
Day 10
1
Pike Push Up
1 Set
AMRAP
@10
2
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
3
Lunge (Bodyweight)
1 Set
AMRAP
@10
4
Hanging Leg Raise
1 Set
AMRAP
@10
5
Dip (Bodyweight)
1 Set
AMRAP
@10
6
Chin-Up (Bodyweight)
1 Set
AMRAP
@10
7
Squat (Bodyweight)
1 Set
AMRAP
@10
8
Mountain Climber
1 Set
AMRAP
@10
9
Push Up
1 Set
AMRAP
@10
10
Inverted Row
1 Set
AMRAP
@10
11
Glute Bridge (Bodyweight)
1 Set
AMRAP
@10
12
Sit Up
1 Set
AMRAP
@10
13
Burpee
1 Set
AMRAP
@10
Day 1
1
Pike Push Up
1 Set
@10
2
Pull-Up (Bodyweight)
1 Set
@10
3
Lunge (Bodyweight)
1 Set
@10
4
Hanging Leg Raise
1 Set
@10
5
Dip (Bodyweight)
1 Set
@10
6
Chin-Up (Bodyweight)
1 Set
@10
7
Squat (Bodyweight)
1 Set
@10
8
Mountain Climber
1 Set
@10
9
Push Up
1 Set
@10
10
Inverted Row
1 Set
@10
11
Glute Bridge (Bodyweight)
1 Set
@10
12
Sit Up
1 Set
@10
13
Burpee
1 Set
@10
Day 2
1
Pike Push Up
1 Set
@10
2
Pull-Up (Bodyweight)
1 Set
@10
3
Lunge (Bodyweight)
1 Set
@10
4
Hanging Leg Raise
1 Set
@10
5
Dip (Bodyweight)
1 Set
@10
6
Chin-Up (Bodyweight)
1 Set
@10
7
Squat (Bodyweight)
1 Set
@10
8
Mountain Climber
1 Set
@10
9
Push Up
1 Set
@10
10
Inverted Row
1 Set
@10
11
Glute Bridge (Bodyweight)
1 Set
@10
12
Sit Up
1 Set
@10
13
Burpee
1 Set
@10
Day 3
1
Pike Push Up
1 Set
@10
2
Pull-Up (Bodyweight)
1 Set
@10
3
Lunge (Bodyweight)
1 Set
@10
4
Hanging Leg Raise
1 Set
@10
5
Dip (Bodyweight)
1 Set
@10
6
Chin-Up (Bodyweight)
1 Set
@10
7
Squat (Bodyweight)
1 Set
@10
8
Mountain Climber
1 Set
@10
9
Push Up
1 Set
@10
10
Inverted Row
1 Set
@10
11
Glute Bridge (Bodyweight)
1 Set
@10
12
Sit Up
1 Set
@10
13
Burpee
1 Set
@10
Day 4
1
Pike Push Up
1 Set
@10
2
Pull-Up (Bodyweight)
1 Set
@10
3
Lunge (Bodyweight)
1 Set
@10
4
Hanging Leg Raise
1 Set
@10
5
Dip (Bodyweight)
1 Set
@10
6
Chin-Up (Bodyweight)
1 Set
@10
7
Squat (Bodyweight)
1 Set
@10
8
Mountain Climber
1 Set
@10
9
Push Up
1 Set
@10
10
Inverted Row
1 Set
@10
11
Glute Bridge (Bodyweight)
1 Set
@10
12
Sit Up
1 Set
@10
13
Burpee
1 Set
@10
Day 5
1
Pike Push Up
1 Set
@10
2
Pull-Up (Bodyweight)
1 Set
@10
3
Lunge (Bodyweight)
1 Set
@10
4
Hanging Leg Raise
1 Set
@10
5
Dip (Bodyweight)
1 Set
@10
6
Chin-Up (Bodyweight)
1 Set
@10
7
Squat (Bodyweight)
1 Set
@10
8
Mountain Climber
1 Set
@10
9
Push Up
1 Set
@10
10
Inverted Row
1 Set
@10
11
Glute Bridge (Bodyweight)
1 Set
@10
12
Sit Up
1 Set
@10
13
Burpee
1 Set
@10
Day 6
1
Pike Push Up
1 Set
AMRAP
@10
2
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
3
Lunge (Bodyweight)
1 Set
AMRAP
@10
4
Hanging Leg Raise
1 Set
AMRAP
@10
5
Dip (Bodyweight)
1 Set
AMRAP
@10
6
Chin-Up (Bodyweight)
1 Set
AMRAP
@10
7
Squat (Bodyweight)
1 Set
AMRAP
@10
8
Mountain Climber
1 Set
AMRAP
@10
9
Push Up
1 Set
AMRAP
@10
10
Inverted Row
1 Set
AMRAP
@10
11
Glute Bridge (Bodyweight)
1 Set
AMRAP
@10
12
Sit Up
1 Set
AMRAP
@10
13
Burpee
1 Set
AMRAP
@10
Day 7
1
Pike Push Up
1 Set
AMRAP
@10
2
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
3
Lunge (Bodyweight)
1 Set
AMRAP
@10
4
Hanging Leg Raise
1 Set
AMRAP
@10
5
Dip (Bodyweight)
1 Set
AMRAP
@10
6
Chin-Up (Bodyweight)
1 Set
AMRAP
@10
7
Squat (Bodyweight)
1 Set
AMRAP
@10
8
Mountain Climber
1 Set
AMRAP
@10
9
Push Up
1 Set
AMRAP
@10
10
Inverted Row
1 Set
AMRAP
@10
11
Glute Bridge (Bodyweight)
1 Set
AMRAP
@10
12
Sit Up
1 Set
AMRAP
@10
13
Burpee
1 Set
AMRAP
@10
Day 8
1
Pike Push Up
1 Set
AMRAP
@10
2
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
3
Lunge (Bodyweight)
1 Set
AMRAP
@10
4
Hanging Leg Raise
1 Set
AMRAP
@10
5
Dip (Bodyweight)
1 Set
AMRAP
@10
6
Chin-Up (Bodyweight)
1 Set
AMRAP
@10
7
Squat (Bodyweight)
1 Set
AMRAP
@10
8
Mountain Climber
1 Set
AMRAP
@10
9
Push Up
1 Set
AMRAP
@10
10
Inverted Row
1 Set
AMRAP
@10
11
Glute Bridge (Bodyweight)
1 Set
AMRAP
@10
12
Sit Up
1 Set
AMRAP
@10
13
Burpee
1 Set
AMRAP
@10
Day 9
1
Pike Push Up
1 Set
AMRAP
@10
2
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
3
Lunge (Bodyweight)
1 Set
AMRAP
@10
4
Hanging Leg Raise
1 Set
AMRAP
@10
5
Dip (Bodyweight)
1 Set
AMRAP
@10
6
Chin-Up (Bodyweight)
1 Set
AMRAP
@10
7
Squat (Bodyweight)
1 Set
AMRAP
@10
8
Mountain Climber
1 Set
AMRAP
@10
9
Push Up
1 Set
AMRAP
@10
10
Inverted Row
1 Set
AMRAP
@10
11
Glute Bridge (Bodyweight)
1 Set
AMRAP
@10
12
Sit Up
1 Set
AMRAP
@10
13
Burpee
1 Set
AMRAP
@10
Day 10
1
Pike Push Up
1 Set
AMRAP
@10
2
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
3
Lunge (Bodyweight)
1 Set
AMRAP
@10
4
Hanging Leg Raise
1 Set
AMRAP
@10
5
Dip (Bodyweight)
1 Set
AMRAP
@10
6
Chin-Up (Bodyweight)
1 Set
AMRAP
@10
7
Squat (Bodyweight)
1 Set
AMRAP
@10
8
Mountain Climber
1 Set
AMRAP
@10
9
Push Up
1 Set
AMRAP
@10
10
Inverted Row
1 Set
AMRAP
@10
11
Glute Bridge (Bodyweight)
1 Set
AMRAP
@10
12
Sit Up
1 Set
AMRAP
@10
13
Burpee
1 Set
AMRAP
@10
Day 1
1
Pike Push Up
1 Set
@10
2
Pull-Up (Bodyweight)
1 Set
@10
3
Lunge (Bodyweight)
1 Set
@10
4
Hanging Leg Raise
1 Set
@10
5
Dip (Bodyweight)
1 Set
@10
6
Chin-Up (Bodyweight)
1 Set
@10
7
Squat (Bodyweight)
1 Set
@10
8
Mountain Climber
1 Set
@10
9
Push Up
1 Set
@10
10
Inverted Row
1 Set
@10
11
Glute Bridge (Bodyweight)
1 Set
@10
12
Sit Up
1 Set
@10
13
Burpee
1 Set
@10
Day 2
1
Pike Push Up
1 Set
@10
2
Pull-Up (Bodyweight)
1 Set
@10
3
Lunge (Bodyweight)
1 Set
@10
4
Hanging Leg Raise
1 Set
@10
5
Dip (Bodyweight)
1 Set
@10
6
Chin-Up (Bodyweight)
1 Set
@10
7
Squat (Bodyweight)
1 Set
@10
8
Mountain Climber
1 Set
@10
9
Push Up
1 Set
@10
10
Inverted Row
1 Set
@10
11
Glute Bridge (Bodyweight)
1 Set
@10
12
Sit Up
1 Set
@10
13
Burpee
1 Set
@10
Day 3
1
Pike Push Up
1 Set
@10
2
Pull-Up (Bodyweight)
1 Set
@10
3
Lunge (Bodyweight)
1 Set
@10
4
Hanging Leg Raise
1 Set
@10
5
Dip (Bodyweight)
1 Set
@10
6
Chin-Up (Bodyweight)
1 Set
@10
7
Squat (Bodyweight)
1 Set
@10
8
Mountain Climber
1 Set
@10
9
Push Up
1 Set
@10
10
Inverted Row
1 Set
@10
11
Glute Bridge (Bodyweight)
1 Set
@10
12
Sit Up
1 Set
@10
13
Burpee
1 Set
@10
Day 4
1
Pike Push Up
1 Set
@10
2
Pull-Up (Bodyweight)
1 Set
@10
3
Lunge (Bodyweight)
1 Set
@10
4
Hanging Leg Raise
1 Set
@10
5
Dip (Bodyweight)
1 Set
@10
6
Chin-Up (Bodyweight)
1 Set
@10
7
Squat (Bodyweight)
1 Set
@10
8
Mountain Climber
1 Set
@10
9
Push Up
1 Set
@10
10
Inverted Row
1 Set
@10
11
Glute Bridge (Bodyweight)
1 Set
@10
12
Sit Up
1 Set
@10
13
Burpee
1 Set
@10
Day 5
1
Pike Push Up
1 Set
@10
2
Pull-Up (Bodyweight)
1 Set
@10
3
Lunge (Bodyweight)
1 Set
@10
4
Hanging Leg Raise
1 Set
@10
5
Dip (Bodyweight)
1 Set
@10
6
Chin-Up (Bodyweight)
1 Set
@10
7
Squat (Bodyweight)
1 Set
@10
8
Mountain Climber
1 Set
@10
9
Push Up
1 Set
@10
10
Inverted Row
1 Set
@10
11
Glute Bridge (Bodyweight)
1 Set
@10
12
Sit Up
1 Set
@10
13
Burpee
1 Set
@10
Day 6
1
Pike Push Up
1 Set
AMRAP
@10
2
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
3
Lunge (Bodyweight)
1 Set
AMRAP
@10
4
Hanging Leg Raise
1 Set
AMRAP
@10
5
Dip (Bodyweight)
1 Set
AMRAP
@10
6
Chin-Up (Bodyweight)
1 Set
AMRAP
@10
7
Squat (Bodyweight)
1 Set
AMRAP
@10
8
Mountain Climber
1 Set
AMRAP
@10
9
Push Up
1 Set
AMRAP
@10
10
Inverted Row
1 Set
AMRAP
@10
11
Glute Bridge (Bodyweight)
1 Set
AMRAP
@10
12
Sit Up
1 Set
AMRAP
@10
13
Burpee
1 Set
AMRAP
@10
Day 7
1
Pike Push Up
1 Set
AMRAP
@10
2
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
3
Lunge (Bodyweight)
1 Set
AMRAP
@10
4
Hanging Leg Raise
1 Set
AMRAP
@10
5
Dip (Bodyweight)
1 Set
AMRAP
@10
6
Chin-Up (Bodyweight)
1 Set
AMRAP
@10
7
Squat (Bodyweight)
1 Set
AMRAP
@10
8
Mountain Climber
1 Set
AMRAP
@10
9
Push Up
1 Set
AMRAP
@10
10
Inverted Row
1 Set
AMRAP
@10
11
Glute Bridge (Bodyweight)
1 Set
AMRAP
@10
12
Sit Up
1 Set
AMRAP
@10
13
Burpee
1 Set
AMRAP
@10
Day 8
1
Pike Push Up
1 Set
AMRAP
@10
2
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
3
Lunge (Bodyweight)
1 Set
AMRAP
@10
4
Hanging Leg Raise
1 Set
AMRAP
@10
5
Dip (Bodyweight)
1 Set
AMRAP
@10
6
Chin-Up (Bodyweight)
1 Set
AMRAP
@10
7
Squat (Bodyweight)
1 Set
AMRAP
@10
8
Mountain Climber
1 Set
AMRAP
@10
9
Push Up
1 Set
AMRAP
@10
10
Inverted Row
1 Set
AMRAP
@10
11
Glute Bridge (Bodyweight)
1 Set
AMRAP
@10
12
Sit Up
1 Set
AMRAP
@10
13
Burpee
1 Set
AMRAP
@10
Day 9
1
Pike Push Up
1 Set
AMRAP
@10
2
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
3
Lunge (Bodyweight)
1 Set
AMRAP
@10
4
Hanging Leg Raise
1 Set
AMRAP
@10
5
Dip (Bodyweight)
1 Set
AMRAP
@10
6
Chin-Up (Bodyweight)
1 Set
AMRAP
@10
7
Squat (Bodyweight)
1 Set
AMRAP
@10
8
Mountain Climber
1 Set
AMRAP
@10
9
Push Up
1 Set
AMRAP
@10
10
Inverted Row
1 Set
AMRAP
@10
11
Glute Bridge (Bodyweight)
1 Set
AMRAP
@10
12
Sit Up
1 Set
AMRAP
@10
13
Burpee
1 Set
AMRAP
@10
Day 10
1
Pike Push Up
1 Set
AMRAP
@10
2
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
3
Lunge (Bodyweight)
1 Set
AMRAP
@10
4
Hanging Leg Raise
1 Set
AMRAP
@10
5
Dip (Bodyweight)
1 Set
AMRAP
@10
6
Chin-Up (Bodyweight)
1 Set
AMRAP
@10
7
Squat (Bodyweight)
1 Set
AMRAP
@10
8
Mountain Climber
1 Set
AMRAP
@10
9
Push Up
1 Set
AMRAP
@10
10
Inverted Row
1 Set
AMRAP
@10
11
Glute Bridge (Bodyweight)
1 Set
AMRAP
@10
12
Sit Up
1 Set
AMRAP
@10
13
Burpee
1 Set
AMRAP
@10
Day 1
1
Pike Push Up
1 Set
@10
2
Pull-Up (Bodyweight)
1 Set
@10
3
Lunge (Bodyweight)
1 Set
@10
4
Hanging Leg Raise
1 Set
@10
5
Dip (Bodyweight)
1 Set
@10
6
Chin-Up (Bodyweight)
1 Set
@10
7
Squat (Bodyweight)
1 Set
@10
8
Mountain Climber
1 Set
@10
9
Push Up
1 Set
@10
10
Inverted Row
1 Set
@10
11
Glute Bridge (Bodyweight)
1 Set
@10
12
Sit Up
1 Set
@10
13
Burpee
1 Set
@10
Day 2
1
Pike Push Up
1 Set
@10
2
Pull-Up (Bodyweight)
1 Set
@10
3
Lunge (Bodyweight)
1 Set
@10
4
Hanging Leg Raise
1 Set
@10
5
Dip (Bodyweight)
1 Set
@10
6
Chin-Up (Bodyweight)
1 Set
@10
7
Squat (Bodyweight)
1 Set
@10
8
Mountain Climber
1 Set
@10
9
Push Up
1 Set
@10
10
Inverted Row
1 Set
@10
11
Glute Bridge (Bodyweight)
1 Set
@10
12
Sit Up
1 Set
@10
13
Burpee
1 Set
@10
Day 3
1
Pike Push Up
1 Set
@10
2
Pull-Up (Bodyweight)
1 Set
@10
3
Lunge (Bodyweight)
1 Set
@10
4
Hanging Leg Raise
1 Set
@10
5
Dip (Bodyweight)
1 Set
@10
6
Chin-Up (Bodyweight)
1 Set
@10
7
Squat (Bodyweight)
1 Set
@10
8
Mountain Climber
1 Set
@10
9
Push Up
1 Set
@10
10
Inverted Row
1 Set
@10
11
Glute Bridge (Bodyweight)
1 Set
@10
12
Sit Up
1 Set
@10
13
Burpee
1 Set
@10
Day 4
1
Pike Push Up
1 Set
@10
2
Pull-Up (Bodyweight)
1 Set
@10
3
Lunge (Bodyweight)
1 Set
@10
4
Hanging Leg Raise
1 Set
@10
5
Dip (Bodyweight)
1 Set
@10
6
Chin-Up (Bodyweight)
1 Set
@10
7
Squat (Bodyweight)
1 Set
@10
8
Mountain Climber
1 Set
@10
9
Push Up
1 Set
@10
10
Inverted Row
1 Set
@10
11
Glute Bridge (Bodyweight)
1 Set
@10
12
Sit Up
1 Set
@10
13
Burpee
1 Set
@10
Day 5
1
Pike Push Up
1 Set
@10
2
Pull-Up (Bodyweight)
1 Set
@10
3
Lunge (Bodyweight)
1 Set
@10
4
Hanging Leg Raise
1 Set
@10
5
Dip (Bodyweight)
1 Set
@10
6
Chin-Up (Bodyweight)
1 Set
@10
7
Squat (Bodyweight)
1 Set
@10
8
Mountain Climber
1 Set
@10
9
Push Up
1 Set
@10
10
Inverted Row
1 Set
@10
11
Glute Bridge (Bodyweight)
1 Set
@10
12
Sit Up
1 Set
@10
13
Burpee
1 Set
@10
Day 6
1
Pike Push Up
1 Set
AMRAP
@10
2
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
3
Lunge (Bodyweight)
1 Set
AMRAP
@10
4
Hanging Leg Raise
1 Set
AMRAP
@10
5
Dip (Bodyweight)
1 Set
AMRAP
@10
6
Chin-Up (Bodyweight)
1 Set
AMRAP
@10
7
Squat (Bodyweight)
1 Set
AMRAP
@10
8
Mountain Climber
1 Set
AMRAP
@10
9
Push Up
1 Set
AMRAP
@10
10
Inverted Row
1 Set
AMRAP
@10
11
Glute Bridge (Bodyweight)
1 Set
AMRAP
@10
12
Sit Up
1 Set
AMRAP
@10
13
Burpee
1 Set
AMRAP
@10
Day 7
1
Pike Push Up
1 Set
AMRAP
@10
2
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
3
Lunge (Bodyweight)
1 Set
AMRAP
@10
4
Hanging Leg Raise
1 Set
AMRAP
@10
5
Dip (Bodyweight)
1 Set
AMRAP
@10
6
Chin-Up (Bodyweight)
1 Set
AMRAP
@10
7
Squat (Bodyweight)
1 Set
AMRAP
@10
8
Mountain Climber
1 Set
AMRAP
@10
9
Push Up
1 Set
AMRAP
@10
10
Inverted Row
1 Set
AMRAP
@10
11
Glute Bridge (Bodyweight)
1 Set
AMRAP
@10
12
Sit Up
1 Set
AMRAP
@10
13
Burpee
1 Set
AMRAP
@10
Day 8
1
Pike Push Up
1 Set
AMRAP
@10
2
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
3
Lunge (Bodyweight)
1 Set
AMRAP
@10
4
Hanging Leg Raise
1 Set
AMRAP
@10
5
Dip (Bodyweight)
1 Set
AMRAP
@10
6
Chin-Up (Bodyweight)
1 Set
AMRAP
@10
7
Squat (Bodyweight)
1 Set
AMRAP
@10
8
Mountain Climber
1 Set
AMRAP
@10
9
Push Up
1 Set
AMRAP
@10
10
Inverted Row
1 Set
AMRAP
@10
11
Glute Bridge (Bodyweight)
1 Set
AMRAP
@10
12
Sit Up
1 Set
AMRAP
@10
13
Burpee
1 Set
AMRAP
@10
Day 9
1
Pike Push Up
1 Set
AMRAP
@10
2
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
3
Lunge (Bodyweight)
1 Set
AMRAP
@10
4
Hanging Leg Raise
1 Set
AMRAP
@10
5
Dip (Bodyweight)
1 Set
AMRAP
@10
6
Chin-Up (Bodyweight)
1 Set
AMRAP
@10
7
Squat (Bodyweight)
1 Set
AMRAP
@10
8
Mountain Climber
1 Set
AMRAP
@10
9
Push Up
1 Set
AMRAP
@10
10
Inverted Row
1 Set
AMRAP
@10
11
Glute Bridge (Bodyweight)
1 Set
AMRAP
@10
12
Sit Up
1 Set
AMRAP
@10
13
Burpee
1 Set
AMRAP
@10
Day 10
1
Pike Push Up
1 Set
AMRAP
@10
2
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
3
Lunge (Bodyweight)
1 Set
AMRAP
@10
4
Hanging Leg Raise
1 Set
AMRAP
@10
5
Dip (Bodyweight)
1 Set
AMRAP
@10
6
Chin-Up (Bodyweight)
1 Set
AMRAP
@10
7
Squat (Bodyweight)
1 Set
AMRAP
@10
8
Mountain Climber
1 Set
AMRAP
@10
9
Push Up
1 Set
AMRAP
@10
10
Inverted Row
1 Set
AMRAP
@10
11
Glute Bridge (Bodyweight)
1 Set
AMRAP
@10
12
Sit Up
1 Set
AMRAP
@10
13
Burpee
1 Set
AMRAP
@10