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
- LevelBeginner, Advanced, Novice, Intermediate
- GoalAthletics, Bodyweight Fitness
- EquipmentAt Home
- Program Length12 weeks
- Time Per Workout30 minutes
- CreatedJan 29, 2024 05:10
- Last EditedOct 03, 2024 12:19
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
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
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
RPE 10
2
Pull-Up (Bodyweight)
1
RPE 10
3
Lunge (Bodyweight)
1
RPE 10
4
Hanging Leg Raise
1
RPE 10
5
Dip (Bodyweight)
1
RPE 10
6
Chin-Up (Bodyweight)
1
RPE 10
7
Squat (Bodyweight)
1
RPE 10
8
Mountain Climber
1
RPE 10
9
Push Up
1
RPE 10
10
Inverted Row
1
RPE 10
11
Glute Bridge (Bodyweight)
1
RPE 10
12
Sit Up
1
RPE 10
13
Burpee
1
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
RPE 10
2
Pull-Up (Bodyweight)
1
RPE 10
3
Lunge (Bodyweight)
1
RPE 10
4
Hanging Leg Raise
1
RPE 10
5
Dip (Bodyweight)
1
RPE 10
6
Chin-Up (Bodyweight)
1
RPE 10
7
Squat (Bodyweight)
1
RPE 10
8
Mountain Climber
1
RPE 10
9
Push Up
1
RPE 10
10
Inverted Row
1
RPE 10
11
Glute Bridge (Bodyweight)
1
RPE 10
12
Sit Up
1
RPE 10
13
Burpee
1
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
RPE 10
2
Pull-Up (Bodyweight)
1
RPE 10
3
Lunge (Bodyweight)
1
RPE 10
4
Hanging Leg Raise
1
RPE 10
5
Dip (Bodyweight)
1
RPE 10
6
Chin-Up (Bodyweight)
1
RPE 10
7
Squat (Bodyweight)
1
RPE 10
8
Mountain Climber
1
RPE 10
9
Push Up
1
RPE 10
10
Inverted Row
1
RPE 10
11
Glute Bridge (Bodyweight)
1
RPE 10
12
Sit Up
1
RPE 10
13
Burpee
1
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
RPE 10
2
Pull-Up (Bodyweight)
1
RPE 10
3
Lunge (Bodyweight)
1
RPE 10
4
Hanging Leg Raise
1
RPE 10
5
Dip (Bodyweight)
1
RPE 10
6
Chin-Up (Bodyweight)
1
RPE 10
7
Squat (Bodyweight)
1
RPE 10
8
Mountain Climber
1
RPE 10
9
Push Up
1
RPE 10
10
Inverted Row
1
RPE 10
11
Glute Bridge (Bodyweight)
1
RPE 10
12
Sit Up
1
RPE 10
13
Burpee
1
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
RPE 10
2
Pull-Up (Bodyweight)
1
RPE 10
3
Lunge (Bodyweight)
1
RPE 10
4
Hanging Leg Raise
1
RPE 10
5
Dip (Bodyweight)
1
RPE 10
6
Chin-Up (Bodyweight)
1
RPE 10
7
Squat (Bodyweight)
1
RPE 10
8
Mountain Climber
1
RPE 10
9
Push Up
1
RPE 10
10
Inverted Row
1
RPE 10
11
Glute Bridge (Bodyweight)
1
RPE 10
12
Sit Up
1
RPE 10
13
Burpee
1
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
RPE 10
2
Pull-Up (Bodyweight)
1
RPE 10
3
Lunge (Bodyweight)
1
RPE 10
4
Hanging Leg Raise
1
RPE 10
5
Dip (Bodyweight)
1
RPE 10
6
Chin-Up (Bodyweight)
1
RPE 10
7
Squat (Bodyweight)
1
RPE 10
8
Mountain Climber
1
RPE 10
9
Push Up
1
RPE 10
10
Inverted Row
1
RPE 10
11
Glute Bridge (Bodyweight)
1
RPE 10
12
Sit Up
1
RPE 10
13
Burpee
1
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
RPE 10
2
Pull-Up (Bodyweight)
1
RPE 10
3
Lunge (Bodyweight)
1
RPE 10
4
Hanging Leg Raise
1
RPE 10
5
Dip (Bodyweight)
1
RPE 10
6
Chin-Up (Bodyweight)
1
RPE 10
7
Squat (Bodyweight)
1
RPE 10
8
Mountain Climber
1
RPE 10
9
Push Up
1
RPE 10
10
Inverted Row
1
RPE 10
11
Glute Bridge (Bodyweight)
1
RPE 10
12
Sit Up
1
RPE 10
13
Burpee
1
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
RPE 10
2
Pull-Up (Bodyweight)
1
RPE 10
3
Lunge (Bodyweight)
1
RPE 10
4
Hanging Leg Raise
1
RPE 10
5
Dip (Bodyweight)
1
RPE 10
6
Chin-Up (Bodyweight)
1
RPE 10
7
Squat (Bodyweight)
1
RPE 10
8
Mountain Climber
1
RPE 10
9
Push Up
1
RPE 10
10
Inverted Row
1
RPE 10
11
Glute Bridge (Bodyweight)
1
RPE 10
12
Sit Up
1
RPE 10
13
Burpee
1
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
RPE 10
2
Pull-Up (Bodyweight)
1
RPE 10
3
Lunge (Bodyweight)
1
RPE 10
4
Hanging Leg Raise
1
RPE 10
5
Dip (Bodyweight)
1
RPE 10
6
Chin-Up (Bodyweight)
1
RPE 10
7
Squat (Bodyweight)
1
RPE 10
8
Mountain Climber
1
RPE 10
9
Push Up
1
RPE 10
10
Inverted Row
1
RPE 10
11
Glute Bridge (Bodyweight)
1
RPE 10
12
Sit Up
1
RPE 10
13
Burpee
1
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
RPE 10
2
Pull-Up (Bodyweight)
1
RPE 10
3
Lunge (Bodyweight)
1
RPE 10
4
Hanging Leg Raise
1
RPE 10
5
Dip (Bodyweight)
1
RPE 10
6
Chin-Up (Bodyweight)
1
RPE 10
7
Squat (Bodyweight)
1
RPE 10
8
Mountain Climber
1
RPE 10
9
Push Up
1
RPE 10
10
Inverted Row
1
RPE 10
11
Glute Bridge (Bodyweight)
1
RPE 10
12
Sit Up
1
RPE 10
13
Burpee
1
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
RPE 10
2
Pull-Up (Bodyweight)
1
RPE 10
3
Lunge (Bodyweight)
1
RPE 10
4
Hanging Leg Raise
1
RPE 10
5
Dip (Bodyweight)
1
RPE 10
6
Chin-Up (Bodyweight)
1
RPE 10
7
Squat (Bodyweight)
1
RPE 10
8
Mountain Climber
1
RPE 10
9
Push Up
1
RPE 10
10
Inverted Row
1
RPE 10
11
Glute Bridge (Bodyweight)
1
RPE 10
12
Sit Up
1
RPE 10
13
Burpee
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
RPE 10
2
Pull-Up (Bodyweight)
1
RPE 10
3
Lunge (Bodyweight)
1
RPE 10
4
Hanging Leg Raise
1
RPE 10
5
Dip (Bodyweight)
1
RPE 10
6
Chin-Up (Bodyweight)
1
RPE 10
7
Squat (Bodyweight)
1
RPE 10
8
Mountain Climber
1
RPE 10
9
Push Up
1
RPE 10
10
Inverted Row
1
RPE 10
11
Glute Bridge (Bodyweight)
1
RPE 10
12
Sit Up
1
RPE 10
13
Burpee
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
RPE 10
2
Pull-Up (Bodyweight)
1
RPE 10
3
Lunge (Bodyweight)
1
RPE 10
4
Hanging Leg Raise
1
RPE 10
5
Dip (Bodyweight)
1
RPE 10
6
Chin-Up (Bodyweight)
1
RPE 10
7
Squat (Bodyweight)
1
RPE 10
8
Mountain Climber
1
RPE 10
9
Push Up
1
RPE 10
10
Inverted Row
1
RPE 10
11
Glute Bridge (Bodyweight)
1
RPE 10
12
Sit Up
1
RPE 10
13
Burpee
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
RPE 10
2
Pull-Up (Bodyweight)
1
RPE 10
3
Lunge (Bodyweight)
1
RPE 10
4
Hanging Leg Raise
1
RPE 10
5
Dip (Bodyweight)
1
RPE 10
6
Chin-Up (Bodyweight)
1
RPE 10
7
Squat (Bodyweight)
1
RPE 10
8
Mountain Climber
1
RPE 10
9
Push Up
1
RPE 10
10
Inverted Row
1
RPE 10
11
Glute Bridge (Bodyweight)
1
RPE 10
12
Sit Up
1
RPE 10
13
Burpee
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
RPE 10
2
Pull-Up (Bodyweight)
1
RPE 10
3
Lunge (Bodyweight)
1
RPE 10
4
Hanging Leg Raise
1
RPE 10
5
Dip (Bodyweight)
1
RPE 10
6
Chin-Up (Bodyweight)
1
RPE 10
7
Squat (Bodyweight)
1
RPE 10
8
Mountain Climber
1
RPE 10
9
Push Up
1
RPE 10
10
Inverted Row
1
RPE 10
11
Glute Bridge (Bodyweight)
1
RPE 10
12
Sit Up
1
RPE 10
13
Burpee
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
RPE 10
2
Pull-Up (Bodyweight)
1
RPE 10
3
Lunge (Bodyweight)
1
RPE 10
4
Hanging Leg Raise
1
RPE 10
5
Dip (Bodyweight)
1
RPE 10
6
Chin-Up (Bodyweight)
1
RPE 10
7
Squat (Bodyweight)
1
RPE 10
8
Mountain Climber
1
RPE 10
9
Push Up
1
RPE 10
10
Inverted Row
1
RPE 10
11
Glute Bridge (Bodyweight)
1
RPE 10
12
Sit Up
1
RPE 10
13
Burpee
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
RPE 10
2
Pull-Up (Bodyweight)
1
RPE 10
3
Lunge (Bodyweight)
1
RPE 10
4
Hanging Leg Raise
1
RPE 10
5
Dip (Bodyweight)
1
RPE 10
6
Chin-Up (Bodyweight)
1
RPE 10
7
Squat (Bodyweight)
1
RPE 10
8
Mountain Climber
1
RPE 10
9
Push Up
1
RPE 10
10
Inverted Row
1
RPE 10
11
Glute Bridge (Bodyweight)
1
RPE 10
12
Sit Up
1
RPE 10
13
Burpee
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
RPE 10
2
Pull-Up (Bodyweight)
1
RPE 10
3
Lunge (Bodyweight)
1
RPE 10
4
Hanging Leg Raise
1
RPE 10
5
Dip (Bodyweight)
1
RPE 10
6
Chin-Up (Bodyweight)
1
RPE 10
7
Squat (Bodyweight)
1
RPE 10
8
Mountain Climber
1
RPE 10
9
Push Up
1
RPE 10
10
Inverted Row
1
RPE 10
11
Glute Bridge (Bodyweight)
1
RPE 10
12
Sit Up
1
RPE 10
13
Burpee
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
RPE 10
2
Pull-Up (Bodyweight)
1
RPE 10
3
Lunge (Bodyweight)
1
RPE 10
4
Hanging Leg Raise
1
RPE 10
5
Dip (Bodyweight)
1
RPE 10
6
Chin-Up (Bodyweight)
1
RPE 10
7
Squat (Bodyweight)
1
RPE 10
8
Mountain Climber
1
RPE 10
9
Push Up
1
RPE 10
10
Inverted Row
1
RPE 10
11
Glute Bridge (Bodyweight)
1
RPE 10
12
Sit Up
1
RPE 10
13
Burpee
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
RPE 10
2
Pull-Up (Bodyweight)
1
RPE 10
3
Lunge (Bodyweight)
1
RPE 10
4
Hanging Leg Raise
1
RPE 10
5
Dip (Bodyweight)
1
RPE 10
6
Chin-Up (Bodyweight)
1
RPE 10
7
Squat (Bodyweight)
1
RPE 10
8
Mountain Climber
1
RPE 10
9
Push Up
1
RPE 10
10
Inverted Row
1
RPE 10
11
Glute Bridge (Bodyweight)
1
RPE 10
12
Sit Up
1
RPE 10
13
Burpee
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
RPE 10
2
Pull-Up (Bodyweight)
1
RPE 10
3
Lunge (Bodyweight)
1
RPE 10
4
Hanging Leg Raise
1
RPE 10
5
Dip (Bodyweight)
1
RPE 10
6
Chin-Up (Bodyweight)
1
RPE 10
7
Squat (Bodyweight)
1
RPE 10
8
Mountain Climber
1
RPE 10
9
Push Up
1
RPE 10
10
Inverted Row
1
RPE 10
11
Glute Bridge (Bodyweight)
1
RPE 10
12
Sit Up
1
RPE 10
13
Burpee
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
RPE 10
2
Pull-Up (Bodyweight)
1
RPE 10
3
Lunge (Bodyweight)
1
RPE 10
4
Hanging Leg Raise
1
RPE 10
5
Dip (Bodyweight)
1
RPE 10
6
Chin-Up (Bodyweight)
1
RPE 10
7
Squat (Bodyweight)
1
RPE 10
8
Mountain Climber
1
RPE 10
9
Push Up
1
RPE 10
10
Inverted Row
1
RPE 10
11
Glute Bridge (Bodyweight)
1
RPE 10
12
Sit Up
1
RPE 10
13
Burpee
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
RPE 10
2
Pull-Up (Bodyweight)
1
RPE 10
3
Lunge (Bodyweight)
1
RPE 10
4
Hanging Leg Raise
1
RPE 10
5
Dip (Bodyweight)
1
RPE 10
6
Chin-Up (Bodyweight)
1
RPE 10
7
Squat (Bodyweight)
1
RPE 10
8
Mountain Climber
1
RPE 10
9
Push Up
1
RPE 10
10
Inverted Row
1
RPE 10
11
Glute Bridge (Bodyweight)
1
RPE 10
12
Sit Up
1
RPE 10
13
Burpee
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
RPE 10
2
Pull-Up (Bodyweight)
1
RPE 10
3
Lunge (Bodyweight)
1
RPE 10
4
Hanging Leg Raise
1
RPE 10
5
Dip (Bodyweight)
1
RPE 10
6
Chin-Up (Bodyweight)
1
RPE 10
7
Squat (Bodyweight)
1
RPE 10
8
Mountain Climber
1
RPE 10
9
Push Up
1
RPE 10
10
Inverted Row
1
RPE 10
11
Glute Bridge (Bodyweight)
1
RPE 10
12
Sit Up
1
RPE 10
13
Burpee
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
RPE 10
2
Pull-Up (Bodyweight)
1
RPE 10
3
Lunge (Bodyweight)
1
RPE 10
4
Hanging Leg Raise
1
RPE 10
5
Dip (Bodyweight)
1
RPE 10
6
Chin-Up (Bodyweight)
1
RPE 10
7
Squat (Bodyweight)
1
RPE 10
8
Mountain Climber
1
RPE 10
9
Push Up
1
RPE 10
10
Inverted Row
1
RPE 10
11
Glute Bridge (Bodyweight)
1
RPE 10
12
Sit Up
1
RPE 10
13
Burpee
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
RPE 10
2
Pull-Up (Bodyweight)
1
RPE 10
3
Lunge (Bodyweight)
1
RPE 10
4
Hanging Leg Raise
1
RPE 10
5
Dip (Bodyweight)
1
RPE 10
6
Chin-Up (Bodyweight)
1
RPE 10
7
Squat (Bodyweight)
1
RPE 10
8
Mountain Climber
1
RPE 10
9
Push Up
1
RPE 10
10
Inverted Row
1
RPE 10
11
Glute Bridge (Bodyweight)
1
RPE 10
12
Sit Up
1
RPE 10
13
Burpee
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
RPE 10
2
Pull-Up (Bodyweight)
1
RPE 10
3
Lunge (Bodyweight)
1
RPE 10
4
Hanging Leg Raise
1
RPE 10
5
Dip (Bodyweight)
1
RPE 10
6
Chin-Up (Bodyweight)
1
RPE 10
7
Squat (Bodyweight)
1
RPE 10
8
Mountain Climber
1
RPE 10
9
Push Up
1
RPE 10
10
Inverted Row
1
RPE 10
11
Glute Bridge (Bodyweight)
1
RPE 10
12
Sit Up
1
RPE 10
13
Burpee
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
RPE 10
2
Pull-Up (Bodyweight)
1
RPE 10
3
Lunge (Bodyweight)
1
RPE 10
4
Hanging Leg Raise
1
RPE 10
5
Dip (Bodyweight)
1
RPE 10
6
Chin-Up (Bodyweight)
1
RPE 10
7
Squat (Bodyweight)
1
RPE 10
8
Mountain Climber
1
RPE 10
9
Push Up
1
RPE 10
10
Inverted Row
1
RPE 10
11
Glute Bridge (Bodyweight)
1
RPE 10
12
Sit Up
1
RPE 10
13
Burpee
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
RPE 10
2
Pull-Up (Bodyweight)
1
RPE 10
3
Lunge (Bodyweight)
1
RPE 10
4
Hanging Leg Raise
1
RPE 10
5
Dip (Bodyweight)
1
RPE 10
6
Chin-Up (Bodyweight)
1
RPE 10
7
Squat (Bodyweight)
1
RPE 10
8
Mountain Climber
1
RPE 10
9
Push Up
1
RPE 10
10
Inverted Row
1
RPE 10
11
Glute Bridge (Bodyweight)
1
RPE 10
12
Sit Up
1
RPE 10
13
Burpee
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
RPE 10
2
Pull-Up (Bodyweight)
1
RPE 10
3
Lunge (Bodyweight)
1
RPE 10
4
Hanging Leg Raise
1
RPE 10
5
Dip (Bodyweight)
1
RPE 10
6
Chin-Up (Bodyweight)
1
RPE 10
7
Squat (Bodyweight)
1
RPE 10
8
Mountain Climber
1
RPE 10
9
Push Up
1
RPE 10
10
Inverted Row
1
RPE 10
11
Glute Bridge (Bodyweight)
1
RPE 10
12
Sit Up
1
RPE 10
13
Burpee
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
RPE 10
2
Pull-Up (Bodyweight)
1
RPE 10
3
Lunge (Bodyweight)
1
RPE 10
4
Hanging Leg Raise
1
RPE 10
5
Dip (Bodyweight)
1
RPE 10
6
Chin-Up (Bodyweight)
1
RPE 10
7
Squat (Bodyweight)
1
RPE 10
8
Mountain Climber
1
RPE 10
9
Push Up
1
RPE 10
10
Inverted Row
1
RPE 10
11
Glute Bridge (Bodyweight)
1
RPE 10
12
Sit Up
1
RPE 10
13
Burpee
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
RPE 10
2
Pull-Up (Bodyweight)
1
RPE 10
3
Lunge (Bodyweight)
1
RPE 10
4
Hanging Leg Raise
1
RPE 10
5
Dip (Bodyweight)
1
RPE 10
6
Chin-Up (Bodyweight)
1
RPE 10
7
Squat (Bodyweight)
1
RPE 10
8
Mountain Climber
1
RPE 10
9
Push Up
1
RPE 10
10
Inverted Row
1
RPE 10
11
Glute Bridge (Bodyweight)
1
RPE 10
12
Sit Up
1
RPE 10
13
Burpee
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
RPE 10
2
Pull-Up (Bodyweight)
1
RPE 10
3
Lunge (Bodyweight)
1
RPE 10
4
Hanging Leg Raise
1
RPE 10
5
Dip (Bodyweight)
1
RPE 10
6
Chin-Up (Bodyweight)
1
RPE 10
7
Squat (Bodyweight)
1
RPE 10
8
Mountain Climber
1
RPE 10
9
Push Up
1
RPE 10
10
Inverted Row
1
RPE 10
11
Glute Bridge (Bodyweight)
1
RPE 10
12
Sit Up
1
RPE 10
13
Burpee
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
RPE 10
2
Pull-Up (Bodyweight)
1
RPE 10
3
Lunge (Bodyweight)
1
RPE 10
4
Hanging Leg Raise
1
RPE 10
5
Dip (Bodyweight)
1
RPE 10
6
Chin-Up (Bodyweight)
1
RPE 10
7
Squat (Bodyweight)
1
RPE 10
8
Mountain Climber
1
RPE 10
9
Push Up
1
RPE 10
10
Inverted Row
1
RPE 10
11
Glute Bridge (Bodyweight)
1
RPE 10
12
Sit Up
1
RPE 10
13
Burpee
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
RPE 10
2
Pull-Up (Bodyweight)
1
RPE 10
3
Lunge (Bodyweight)
1
RPE 10
4
Hanging Leg Raise
1
RPE 10
5
Dip (Bodyweight)
1
RPE 10
6
Chin-Up (Bodyweight)
1
RPE 10
7
Squat (Bodyweight)
1
RPE 10
8
Mountain Climber
1
RPE 10
9
Push Up
1
RPE 10
10
Inverted Row
1
RPE 10
11
Glute Bridge (Bodyweight)
1
RPE 10
12
Sit Up
1
RPE 10
13
Burpee
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
RPE 10
2
Pull-Up (Bodyweight)
1
RPE 10
3
Lunge (Bodyweight)
1
RPE 10
4
Hanging Leg Raise
1
RPE 10
5
Dip (Bodyweight)
1
RPE 10
6
Chin-Up (Bodyweight)
1
RPE 10
7
Squat (Bodyweight)
1
RPE 10
8
Mountain Climber
1
RPE 10
9
Push Up
1
RPE 10
10
Inverted Row
1
RPE 10
11
Glute Bridge (Bodyweight)
1
RPE 10
12
Sit Up
1
RPE 10
13
Burpee
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
RPE 10
2
Pull-Up (Bodyweight)
1
RPE 10
3
Lunge (Bodyweight)
1
RPE 10
4
Hanging Leg Raise
1
RPE 10
5
Dip (Bodyweight)
1
RPE 10
6
Chin-Up (Bodyweight)
1
RPE 10
7
Squat (Bodyweight)
1
RPE 10
8
Mountain Climber
1
RPE 10
9
Push Up
1
RPE 10
10
Inverted Row
1
RPE 10
11
Glute Bridge (Bodyweight)
1
RPE 10
12
Sit Up
1
RPE 10
13
Burpee
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
RPE 10
2
Pull-Up (Bodyweight)
1
RPE 10
3
Lunge (Bodyweight)
1
RPE 10
4
Hanging Leg Raise
1
RPE 10
5
Dip (Bodyweight)
1
RPE 10
6
Chin-Up (Bodyweight)
1
RPE 10
7
Squat (Bodyweight)
1
RPE 10
8
Mountain Climber
1
RPE 10
9
Push Up
1
RPE 10
10
Inverted Row
1
RPE 10
11
Glute Bridge (Bodyweight)
1
RPE 10
12
Sit Up
1
RPE 10
13
Burpee
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
RPE 10
2
Pull-Up (Bodyweight)
1
RPE 10
3
Lunge (Bodyweight)
1
RPE 10
4
Hanging Leg Raise
1
RPE 10
5
Dip (Bodyweight)
1
RPE 10
6
Chin-Up (Bodyweight)
1
RPE 10
7
Squat (Bodyweight)
1
RPE 10
8
Mountain Climber
1
RPE 10
9
Push Up
1
RPE 10
10
Inverted Row
1
RPE 10
11
Glute Bridge (Bodyweight)
1
RPE 10
12
Sit Up
1
RPE 10
13
Burpee
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
RPE 10
2
Pull-Up (Bodyweight)
1
RPE 10
3
Lunge (Bodyweight)
1
RPE 10
4
Hanging Leg Raise
1
RPE 10
5
Dip (Bodyweight)
1
RPE 10
6
Chin-Up (Bodyweight)
1
RPE 10
7
Squat (Bodyweight)
1
RPE 10
8
Mountain Climber
1
RPE 10
9
Push Up
1
RPE 10
10
Inverted Row
1
RPE 10
11
Glute Bridge (Bodyweight)
1
RPE 10
12
Sit Up
1
RPE 10
13
Burpee
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
RPE 10
2
Pull-Up (Bodyweight)
1
RPE 10
3
Lunge (Bodyweight)
1
RPE 10
4
Hanging Leg Raise
1
RPE 10
5
Dip (Bodyweight)
1
RPE 10
6
Chin-Up (Bodyweight)
1
RPE 10
7
Squat (Bodyweight)
1
RPE 10
8
Mountain Climber
1
RPE 10
9
Push Up
1
RPE 10
10
Inverted Row
1
RPE 10
11
Glute Bridge (Bodyweight)
1
RPE 10
12
Sit Up
1
RPE 10
13
Burpee
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
RPE 10
2
Pull-Up (Bodyweight)
1
RPE 10
3
Lunge (Bodyweight)
1
RPE 10
4
Hanging Leg Raise
1
RPE 10
5
Dip (Bodyweight)
1
RPE 10
6
Chin-Up (Bodyweight)
1
RPE 10
7
Squat (Bodyweight)
1
RPE 10
8
Mountain Climber
1
RPE 10
9
Push Up
1
RPE 10
10
Inverted Row
1
RPE 10
11
Glute Bridge (Bodyweight)
1
RPE 10
12
Sit Up
1
RPE 10
13
Burpee
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
RPE 10
2
Pull-Up (Bodyweight)
1
RPE 10
3
Lunge (Bodyweight)
1
RPE 10
4
Hanging Leg Raise
1
RPE 10
5
Dip (Bodyweight)
1
RPE 10
6
Chin-Up (Bodyweight)
1
RPE 10
7
Squat (Bodyweight)
1
RPE 10
8
Mountain Climber
1
RPE 10
9
Push Up
1
RPE 10
10
Inverted Row
1
RPE 10
11
Glute Bridge (Bodyweight)
1
RPE 10
12
Sit Up
1
RPE 10
13
Burpee
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
RPE 10
2
Pull-Up (Bodyweight)
1
RPE 10
3
Lunge (Bodyweight)
1
RPE 10
4
Hanging Leg Raise
1
RPE 10
5
Dip (Bodyweight)
1
RPE 10
6
Chin-Up (Bodyweight)
1
RPE 10
7
Squat (Bodyweight)
1
RPE 10
8
Mountain Climber
1
RPE 10
9
Push Up
1
RPE 10
10
Inverted Row
1
RPE 10
11
Glute Bridge (Bodyweight)
1
RPE 10
12
Sit Up
1
RPE 10
13
Burpee
1
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
RPE 10
2
Pull-Up (Bodyweight)
1
RPE 10
3
Lunge (Bodyweight)
1
RPE 10
4
Hanging Leg Raise
1
RPE 10
5
Dip (Bodyweight)
1
RPE 10
6
Chin-Up (Bodyweight)
1
RPE 10
7
Squat (Bodyweight)
1
RPE 10
8
Mountain Climber
1
RPE 10
9
Push Up
1
RPE 10
10
Inverted Row
1
RPE 10
11
Glute Bridge (Bodyweight)
1
RPE 10
12
Sit Up
1
RPE 10
13
Burpee
1
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
RPE 10
2
Pull-Up (Bodyweight)
1
RPE 10
3
Lunge (Bodyweight)
1
RPE 10
4
Hanging Leg Raise
1
RPE 10
5
Dip (Bodyweight)
1
RPE 10
6
Chin-Up (Bodyweight)
1
RPE 10
7
Squat (Bodyweight)
1
RPE 10
8
Mountain Climber
1
RPE 10
9
Push Up
1
RPE 10
10
Inverted Row
1
RPE 10
11
Glute Bridge (Bodyweight)
1
RPE 10
12
Sit Up
1
RPE 10
13
Burpee
1
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
RPE 10
2
Pull-Up (Bodyweight)
1
RPE 10
3
Lunge (Bodyweight)
1
RPE 10
4
Hanging Leg Raise
1
RPE 10
5
Dip (Bodyweight)
1
RPE 10
6
Chin-Up (Bodyweight)
1
RPE 10
7
Squat (Bodyweight)
1
RPE 10
8
Mountain Climber
1
RPE 10
9
Push Up
1
RPE 10
10
Inverted Row
1
RPE 10
11
Glute Bridge (Bodyweight)
1
RPE 10
12
Sit Up
1
RPE 10
13
Burpee
1
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
RPE 10
2
Pull-Up (Bodyweight)
1
RPE 10
3
Lunge (Bodyweight)
1
RPE 10
4
Hanging Leg Raise
1
RPE 10
5
Dip (Bodyweight)
1
RPE 10
6
Chin-Up (Bodyweight)
1
RPE 10
7
Squat (Bodyweight)
1
RPE 10
8
Mountain Climber
1
RPE 10
9
Push Up
1
RPE 10
10
Inverted Row
1
RPE 10
11
Glute Bridge (Bodyweight)
1
RPE 10
12
Sit Up
1
RPE 10
13
Burpee
1
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
RPE 10
2
Pull-Up (Bodyweight)
1
RPE 10
3
Lunge (Bodyweight)
1
RPE 10
4
Hanging Leg Raise
1
RPE 10
5
Dip (Bodyweight)
1
RPE 10
6
Chin-Up (Bodyweight)
1
RPE 10
7
Squat (Bodyweight)
1
RPE 10
8
Mountain Climber
1
RPE 10
9
Push Up
1
RPE 10
10
Inverted Row
1
RPE 10
11
Glute Bridge (Bodyweight)
1
RPE 10
12
Sit Up
1
RPE 10
13
Burpee
1
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
RPE 10
2
Pull-Up (Bodyweight)
1
RPE 10
3
Lunge (Bodyweight)
1
RPE 10
4
Hanging Leg Raise
1
RPE 10
5
Dip (Bodyweight)
1
RPE 10
6
Chin-Up (Bodyweight)
1
RPE 10
7
Squat (Bodyweight)
1
RPE 10
8
Mountain Climber
1
RPE 10
9
Push Up
1
RPE 10
10
Inverted Row
1
RPE 10
11
Glute Bridge (Bodyweight)
1
RPE 10
12
Sit Up
1
RPE 10
13
Burpee
1
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
RPE 10
2
Pull-Up (Bodyweight)
1
RPE 10
3
Lunge (Bodyweight)
1
RPE 10
4
Hanging Leg Raise
1
RPE 10
5
Dip (Bodyweight)
1
RPE 10
6
Chin-Up (Bodyweight)
1
RPE 10
7
Squat (Bodyweight)
1
RPE 10
8
Mountain Climber
1
RPE 10
9
Push Up
1
RPE 10
10
Inverted Row
1
RPE 10
11
Glute Bridge (Bodyweight)
1
RPE 10
12
Sit Up
1
RPE 10
13
Burpee
1
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
RPE 10
2
Pull-Up (Bodyweight)
1
RPE 10
3
Lunge (Bodyweight)
1
RPE 10
4
Hanging Leg Raise
1
RPE 10
5
Dip (Bodyweight)
1
RPE 10
6
Chin-Up (Bodyweight)
1
RPE 10
7
Squat (Bodyweight)
1
RPE 10
8
Mountain Climber
1
RPE 10
9
Push Up
1
RPE 10
10
Inverted Row
1
RPE 10
11
Glute Bridge (Bodyweight)
1
RPE 10
12
Sit Up
1
RPE 10
13
Burpee
1
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
RPE 10
2
Pull-Up (Bodyweight)
1
RPE 10
3
Lunge (Bodyweight)
1
RPE 10
4
Hanging Leg Raise
1
RPE 10
5
Dip (Bodyweight)
1
RPE 10
6
Chin-Up (Bodyweight)
1
RPE 10
7
Squat (Bodyweight)
1
RPE 10
8
Mountain Climber
1
RPE 10
9
Push Up
1
RPE 10
10
Inverted Row
1
RPE 10
11
Glute Bridge (Bodyweight)
1
RPE 10
12
Sit Up
1
RPE 10
13
Burpee
1
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
RPE 10
2
Pull-Up (Bodyweight)
1
RPE 10
3
Lunge (Bodyweight)
1
RPE 10
4
Hanging Leg Raise
1
RPE 10
5
Dip (Bodyweight)
1
RPE 10
6
Chin-Up (Bodyweight)
1
RPE 10
7
Squat (Bodyweight)
1
RPE 10
8
Mountain Climber
1
RPE 10
9
Push Up
1
RPE 10
10
Inverted Row
1
RPE 10
11
Glute Bridge (Bodyweight)
1
RPE 10
12
Sit Up
1
RPE 10
13
Burpee
1
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
RPE 10
2
Pull-Up (Bodyweight)
1
RPE 10
3
Lunge (Bodyweight)
1
RPE 10
4
Hanging Leg Raise
1
RPE 10
5
Dip (Bodyweight)
1
RPE 10
6
Chin-Up (Bodyweight)
1
RPE 10
7
Squat (Bodyweight)
1
RPE 10
8
Mountain Climber
1
RPE 10
9
Push Up
1
RPE 10
10
Inverted Row
1
RPE 10
11
Glute Bridge (Bodyweight)
1
RPE 10
12
Sit Up
1
RPE 10
13
Burpee
1
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 8
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 8
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 8
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 8
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 8
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 8
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 8
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 8
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 8
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 8
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 8
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 9
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 9
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 9
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 9
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 9
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 9
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 9
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 9
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 9
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 9
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 9
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 10
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 10
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 10
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 10
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 10
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 10
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 10
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 10
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 10
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 10
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 10
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 11
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 12
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 13
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 14
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Day 15
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
1
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
7
Squat (Bodyweight)
1
AMRAP
RPE 10
8
Mountain Climber
1
AMRAP
RPE 10
9
Push Up
1
AMRAP
RPE 10
10
Inverted Row
1
AMRAP
RPE 10
11
Glute Bridge (Bodyweight)
1
AMRAP
RPE 10
12
Sit Up
1
AMRAP
RPE 10
13
Burpee
1
AMRAP
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Pike Push Up1 Set
AMRAP
@10
2
Pull-Up (Bodyweight)1 Set
AMRAP
@10
3
Lunge (Bodyweight)1 Set
AMRAP
@10
4
Hanging Leg Raise1 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 Climber1 Set
AMRAP
@10
9
Push Up1 Set
AMRAP
@10
10
Inverted Row1 Set
AMRAP
@10
11
Glute Bridge (Bodyweight)1 Set
AMRAP
@10
12
Sit Up1 Set
AMRAP
@10
13
Burpee1 Set
AMRAP
@10
Day 2
1
Pike Push Up1 Set
AMRAP
@10
2
Pull-Up (Bodyweight)1 Set
AMRAP
@10
3
Lunge (Bodyweight)1 Set
AMRAP
@10
4
Hanging Leg Raise1 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 Climber1 Set
AMRAP
@10
9
Push Up1 Set
AMRAP
@10
10
Inverted Row1 Set
AMRAP
@10
11
Glute Bridge (Bodyweight)1 Set
AMRAP
@10
12
Sit Up1 Set
AMRAP
@10
13
Burpee1 Set
AMRAP
@10
Day 3
1
Pike Push Up1 Set
AMRAP
@10
2
Pull-Up (Bodyweight)1 Set
AMRAP
@10
3
Lunge (Bodyweight)1 Set
AMRAP
@10
4
Hanging Leg Raise1 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 Climber1 Set
AMRAP
@10
9
Push Up1 Set
AMRAP
@10
10
Inverted Row1 Set
AMRAP
@10
11
Glute Bridge (Bodyweight)1 Set
AMRAP
@10
12
Sit Up1 Set
AMRAP
@10
13
Burpee1 Set
AMRAP
@10
Day 4
1
Pike Push Up1 Set
AMRAP
@10
2
Pull-Up (Bodyweight)1 Set
AMRAP
@10
3
Lunge (Bodyweight)1 Set
AMRAP
@10
4
Hanging Leg Raise1 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 Climber1 Set
AMRAP
@10
9
Push Up1 Set
AMRAP
@10
10
Inverted Row1 Set
AMRAP
@10
11
Glute Bridge (Bodyweight)1 Set
AMRAP
@10
12
Sit Up1 Set
AMRAP
@10
13
Burpee1 Set
AMRAP
@10
Day 5
1
Pike Push Up1 Set
AMRAP
@10
2
Pull-Up (Bodyweight)1 Set
AMRAP
@10
3
Lunge (Bodyweight)1 Set
AMRAP
@10
4
Hanging Leg Raise1 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 Climber1 Set
AMRAP
@10
9
Push Up1 Set
AMRAP
@10
10
Inverted Row1 Set
AMRAP
@10
11
Glute Bridge (Bodyweight)1 Set
AMRAP
@10
12
Sit Up1 Set
AMRAP
@10
13
Burpee1 Set
AMRAP
@10