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Goth Mom Bootcamp

by Ashley Reid

Program Description

I made the Goth Mom Bootcamp as a tired, two-C-section mama who was done feeling weak and invisible. I wanted to take back my body, my strength, and a little bit of my sanity. This 12-week program is the one I wish existed for me and now I’m sharing it so other moms can feel fierce, strong, and a little badass too.

Program Overview

  • Level
    Novice
  • Goal
    Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    12 weeks
  • Time Per Workout
    30 minutes
  • Created
    Dec 05, 2025 10:49
  • Last Edited
    Dec 05, 2025 11:39
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
20.5%
Glutes
16.1%
Hamstrings
13.4%
Abs
12.3%
Adductors
7.4%
Triceps
5.4%
Front Delts
5.4%
Middle Delts
5.4%
Rear Delts
5.4%
Stretching
5.4%
Lower Back
2.7%
Other
0.6%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
12 reps
-
2
Glute Bridge (Bodyweight)
3
12 reps
-
3
Lunge (Bodyweight)
3
10 reps
-
4
Step-Up (Bodyweight)
3
10 reps
-
5
Wall Sit
3
0.5 mins
-
6
Sumo Squat
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
12 reps
-
2
Glute Bridge (Bodyweight)
3
12 reps
-
3
Lunge (Bodyweight)
3
10 reps
-
4
Step-Up (Bodyweight)
3
10 reps
-
5
Wall Sit
3
0.5 mins
-
6
Sumo Squat
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
4
12 reps
-
2
Glute Bridge (Bodyweight)
4
12 reps
-
3
Lunge (Bodyweight)
4
10 reps
-
4
Step-Up (Bodyweight)
4
10 reps
-
5
Wall Sit
4
0.5 mins
-
6
Sumo Squat
2
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
4
12 reps
-
2
Glute Bridge (Bodyweight)
4
12 reps
-
3
Lunge (Bodyweight)
4
10 reps
-
4
Step-Up (Bodyweight)
4
10 reps
-
5
Wall Sit
4
0.5 mins
-
6
Sumo Squat
2
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
5
15 reps
-
2
Glute Bridge (Bodyweight)
5
15 reps
-
3
Lunge (Bodyweight)
5
15 reps
-
4
Step-Up (Bodyweight)
5
15 reps
-
5
Wall Sit
5
2 mins
-
6
Sumo Squat
1
1.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
5
15 reps
-
2
Glute Bridge (Bodyweight)
5
15 reps
-
3
Lunge (Bodyweight)
5
15 reps
-
4
Step-Up (Bodyweight)
5
15 reps
-
5
Wall Sit
5
2 mins
-
6
Sumo Squat
1
1.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
5
15 reps
-
2
Glute Bridge (Bodyweight)
5
15 reps
-
3
Lunge (Bodyweight)
5
15 reps
-
4
Step-Up (Bodyweight)
5
15 reps
-
5
Wall Sit
5
2 mins
-
6
Sumo Squat
1
1.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
5
15 reps
-
2
Glute Bridge (Bodyweight)
5
15 reps
-
3
Lunge (Bodyweight)
5
15 reps
-
4
Step-Up (Bodyweight)
5
15 reps
-
5
Wall Sit
5
2 mins
-
6
Sumo Squat
1
1.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
6
15 reps
-
2
Glute Bridge (Bodyweight)
6
15 reps
-
3
Lunge (Bodyweight)
6
15 reps
-
4
Step-Up (Bodyweight)
6
15 reps
-
5
Wall Sit
6
2 mins
-
6
Sumo Squat
1
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
6
15 reps
-
2
Glute Bridge (Bodyweight)
6
15 reps
-
3
Lunge (Bodyweight)
6
15 reps
-
4
Step-Up (Bodyweight)
6
15 reps
-
5
Wall Sit
6
2 mins
-
6
Sumo Squat
1
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
6
15 reps
-
2
Glute Bridge (Bodyweight)
6
15 reps
-
3
Lunge (Bodyweight)
6
15 reps
-
4
Step-Up (Bodyweight)
6
15 reps
-
5
Wall Sit
6
2 mins
-
6
Sumo Squat
1
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
6
15 reps
-
2
Glute Bridge (Bodyweight)
6
15 reps
-
3
Lunge (Bodyweight)
6
15 reps
-
4
Step-Up (Bodyweight)
6
15 reps
-
5
Wall Sit
6
2 mins
-
6
Sumo Squat
1
2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wall Push Up
3
10 reps
-
2
Tricep Dip (Bodyweight)
3
10 reps
-
3
Plank
1
0.5 mins
-
4
Dead Bug
3
10 reps
-
5
Plank with Shoulder Taps
1
1 mins
-
6
Wall Angels
1
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wall Push Up
3
10 reps
-
2
Tricep Dip (Bodyweight)
3
10 reps
-
3
Plank
1
0.5 mins
-
4
Dead Bug
3
10 reps
-
5
Plank with Shoulder Taps
1
1 mins
-
6
Wall Angels
1
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wall Push Up
4
10 reps
-
2
Tricep Dip (Bodyweight)
4
10 reps
-
3
Plank
1
0.5 mins
-
4
Dead Bug
4
10 reps
-
5
Plank with Shoulder Taps
2
1 mins
-
6
Wall Angels
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wall Push Up
4
10 reps
-
2
Tricep Dip (Bodyweight)
4
10 reps
-
3
Plank
1
0.5 mins
-
4
Dead Bug
4
10 reps
-
5
Plank with Shoulder Taps
2
1 mins
-
6
Wall Angels
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wall Push Up
5
15 reps
-
2
Tricep Dip (Bodyweight)
5
15 reps
-
3
Plank
1
1 mins
-
4
Dead Bug
5
15 reps
-
5
Plank with Shoulder Taps
1
1.5 mins
-
6
Wall Angels
1
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wall Push Up
5
15 reps
-
2
Tricep Dip (Bodyweight)
5
15 reps
-
3
Plank
1
1 mins
-
4
Dead Bug
5
15 reps
-
5
Plank with Shoulder Taps
1
1.5 mins
-
6
Wall Angels
1
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wall Push Up
5
15 reps
-
2
Tricep Dip (Bodyweight)
5
15 reps
-
3
Plank
1
1 mins
-
4
Dead Bug
5
15 reps
-
5
Plank with Shoulder Taps
1
1.5 mins
-
6
Wall Angels
1
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wall Push Up
5
15 reps
-
2
Tricep Dip (Bodyweight)
5
15 reps
-
3
Plank
1
1 mins
-
4
Dead Bug
5
15 reps
-
5
Plank with Shoulder Taps
1
1.5 mins
-
6
Wall Angels
1
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wall Push Up
6
15 reps
-
2
Tricep Dip (Bodyweight)
6
15 reps
-
3
Plank
1
2 mins
-
4
Dead Bug
6
15 reps
-
5
Plank with Shoulder Taps
1
2 mins
-
6
Wall Angels
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wall Push Up
6
15 reps
-
2
Tricep Dip (Bodyweight)
6
15 reps
-
3
Plank
1
2 mins
-
4
Dead Bug
6
15 reps
-
5
Plank with Shoulder Taps
1
2 mins
-
6
Wall Angels
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wall Push Up
6
15 reps
-
2
Tricep Dip (Bodyweight)
6
15 reps
-
3
Plank
1
2 mins
-
4
Dead Bug
6
15 reps
-
5
Plank with Shoulder Taps
1
2 mins
-
6
Wall Angels
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wall Push Up
6
15 reps
-
2
Tricep Dip (Bodyweight)
6
15 reps
-
3
Plank
1
2 mins
-
4
Dead Bug
6
15 reps
-
5
Plank with Shoulder Taps
1
2 mins
-
6
Wall Angels
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing March (Bands)
1
1 mins
-
2
Reverse Lunge (Bodyweight)
3
10 reps
-
3
Standing Oblique Crunch
3
12 reps
-
4
Side Shuffle
1
1 mins
-
5
Bird Dog
1
10 reps
-
6
Jog
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing March (Bands)
1
1 mins
-
2
Reverse Lunge (Bodyweight)
3
10 reps
-
3
Standing Oblique Crunch
3
12 reps
-
4
Side Shuffle
1
1 mins
-
5
Bird Dog
1
10 reps
-
6
Jog
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing March (Bands)
1
2 mins
-
2
Reverse Lunge (Bodyweight)
4
10 reps
-
3
Standing Oblique Crunch
4
12 reps
-
4
Side Shuffle
1
1 mins
-
5
Bird Dog
2
10 reps
-
6
Jog
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing March (Bands)
1
2 mins
-
2
Reverse Lunge (Bodyweight)
4
10 reps
-
3
Standing Oblique Crunch
4
12 reps
-
4
Side Shuffle
1
1 mins
-
5
Bird Dog
2
10 reps
-
6
Jog
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing March (Bands)
1
2.5 mins
-
2
Reverse Lunge (Bodyweight)
5
15 reps
-
3
Standing Oblique Crunch
5
15 reps
-
4
Side Shuffle
1
1.5 mins
-
5
Bird Dog
1
15 reps
-
6
Jog
1
2.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing March (Bands)
1
2.5 mins
-
2
Reverse Lunge (Bodyweight)
5
15 reps
-
3
Standing Oblique Crunch
5
15 reps
-
4
Side Shuffle
1
1.5 mins
-
5
Bird Dog
1
15 reps
-
6
Jog
1
2.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing March (Bands)
1
2.5 mins
-
2
Reverse Lunge (Bodyweight)
5
15 reps
-
3
Standing Oblique Crunch
5
15 reps
-
4
Side Shuffle
1
1.5 mins
-
5
Bird Dog
1
15 reps
-
6
Jog
1
2.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing March (Bands)
1
2.5 mins
-
2
Reverse Lunge (Bodyweight)
5
15 reps
-
3
Standing Oblique Crunch
5
15 reps
-
4
Side Shuffle
1
1.5 mins
-
5
Bird Dog
1
15 reps
-
6
Jog
1
2.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing March (Bands)
1
3 mins
-
2
Reverse Lunge (Bodyweight)
6
15 reps
-
3
Standing Oblique Crunch
6
15 reps
-
4
Side Shuffle
1
2 mins
-
5
Bird Dog
1
20 reps
-
6
Jog
1
3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing March (Bands)
1
3 mins
-
2
Reverse Lunge (Bodyweight)
6
15 reps
-
3
Standing Oblique Crunch
6
15 reps
-
4
Side Shuffle
1
2 mins
-
5
Bird Dog
1
20 reps
-
6
Jog
1
3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing March (Bands)
1
3 mins
-
2
Reverse Lunge (Bodyweight)
6
15 reps
-
3
Standing Oblique Crunch
6
15 reps
-
4
Side Shuffle
1
2 mins
-
5
Bird Dog
1
20 reps
-
6
Jog
1
3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing March (Bands)
1
3 mins
-
2
Reverse Lunge (Bodyweight)
6
15 reps
-
3
Standing Oblique Crunch
6
15 reps
-
4
Side Shuffle
1
2 mins
-
5
Bird Dog
1
20 reps
-
6
Jog
1
3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
12 reps
-
2
Glute Bridge (Bodyweight)
3
12 reps
-
3
Lunge (Bodyweight)
3
10 reps
-
4
Step-Up (Bodyweight)
3
10 reps
-
5
Wall Sit
3
0.5 mins
-
6
Sumo Squat
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
12 reps
-
2
Glute Bridge (Bodyweight)
3
12 reps
-
3
Lunge (Bodyweight)
3
10 reps
-
4
Step-Up (Bodyweight)
3
10 reps
-
5
Wall Sit
3
0.5 mins
-
6
Sumo Squat
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
4
12 reps
-
2
Glute Bridge (Bodyweight)
4
12 reps
-
3
Lunge (Bodyweight)
4
10 reps
-
4
Step-Up (Bodyweight)
4
10 reps
-
5
Wall Sit
4
0.5 mins
-
6
Sumo Squat
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
4
12 reps
-
2
Glute Bridge (Bodyweight)
4
12 reps
-
3
Lunge (Bodyweight)
4
10 reps
-
4
Step-Up (Bodyweight)
4
10 reps
-
5
Wall Sit
4
0.5 mins
-
6
Sumo Squat
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
5
15 reps
-
2
Glute Bridge (Bodyweight)
5
15 reps
-
3
Lunge (Bodyweight)
5
15 reps
-
4
Step-Up (Bodyweight)
5
15 reps
-
5
Wall Sit
5
2 mins
-
6
Sumo Squat
1
1.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
5
15 reps
-
2
Glute Bridge (Bodyweight)
5
15 reps
-
3
Lunge (Bodyweight)
5
15 reps
-
4
Step-Up (Bodyweight)
5
15 reps
-
5
Wall Sit
5
2 mins
-
6
Sumo Squat
1
1.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
5
15 reps
-
2
Glute Bridge (Bodyweight)
5
15 reps
-
3
Lunge (Bodyweight)
5
15 reps
-
4
Step-Up (Bodyweight)
5
15 reps
-
5
Wall Sit
5
2 mins
-
6
Sumo Squat
1
1.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
5
15 reps
-
2
Glute Bridge (Bodyweight)
5
15 reps
-
3
Lunge (Bodyweight)
5
15 reps
-
4
Step-Up (Bodyweight)
5
15 reps
-
5
Wall Sit
5
2 mins
-
6
Sumo Squat
1
1.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
6
15 reps
-
2
Glute Bridge (Bodyweight)
6
15 reps
-
3
Lunge (Bodyweight)
6
15 reps
-
4
Step-Up (Bodyweight)
6
15 reps
-
5
Wall Sit
6
2 mins
-
6
Sumo Squat
1
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
6
15 reps
-
2
Glute Bridge (Bodyweight)
6
15 reps
-
3
Lunge (Bodyweight)
6
15 reps
-
4
Step-Up (Bodyweight)
6
15 reps
-
5
Wall Sit
6
2 mins
-
6
Sumo Squat
1
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
6
15 reps
-
2
Glute Bridge (Bodyweight)
6
15 reps
-
3
Lunge (Bodyweight)
6
15 reps
-
4
Step-Up (Bodyweight)
6
15 reps
-
5
Wall Sit
6
2 mins
-
6
Sumo Squat
1
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
6
15 reps
-
2
Glute Bridge (Bodyweight)
6
15 reps
-
3
Lunge (Bodyweight)
6
15 reps
-
4
Step-Up (Bodyweight)
6
15 reps
-
5
Wall Sit
6
2 mins
-
6
Sumo Squat
1
2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wall Push Up
3
10 reps
-
2
Tricep Dip (Bodyweight)
3
10 reps
-
3
Plank
1
0.5 mins
-
4
Dead Bug
3
10 reps
-
5
Plank with Shoulder Taps
1
1 mins
-
6
Wall Angels
1
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wall Push Up
3
10 reps
-
2
Tricep Dip (Bodyweight)
3
10 reps
-
3
Plank
1
0.5 mins
-
4
Dead Bug
3
10 reps
-
5
Plank with Shoulder Taps
1
1 mins
-
6
Wall Angels
1
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wall Push Up
4
10 reps
-
2
Tricep Dip (Bodyweight)
4
10 reps
-
3
Plank
1
0.5 mins
-
4
Dead Bug
4
10 reps
-
5
Plank with Shoulder Taps
1
1 mins
-
6
Wall Angels
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wall Push Up
4
10 reps
-
2
Tricep Dip (Bodyweight)
4
10 reps
-
3
Plank
1
0.5 mins
-
4
Dead Bug
4
10 reps
-
5
Plank with Shoulder Taps
1
1 mins
-
6
Wall Angels
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wall Push Up
5
15 reps
-
2
Tricep Dip (Bodyweight)
5
15 reps
-
3
Plank
1
1 mins
-
4
Dead Bug
5
15 reps
-
5
Plank with Shoulder Taps
1
1.5 mins
-
6
Wall Angels
1
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wall Push Up
5
15 reps
-
2
Tricep Dip (Bodyweight)
5
15 reps
-
3
Plank
1
1 mins
-
4
Dead Bug
5
15 reps
-
5
Plank with Shoulder Taps
1
1.5 mins
-
6
Wall Angels
1
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wall Push Up
5
15 reps
-
2
Tricep Dip (Bodyweight)
5
15 reps
-
3
Plank
1
1 mins
-
4
Dead Bug
5
15 reps
-
5
Plank with Shoulder Taps
1
1.5 mins
-
6
Wall Angels
1
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wall Push Up
5
15 reps
-
2
Tricep Dip (Bodyweight)
5
15 reps
-
3
Plank
1
1 mins
-
4
Dead Bug
5
15 reps
-
5
Plank with Shoulder Taps
1
1.5 mins
-
6
Wall Angels
1
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wall Push Up
6
15 reps
-
2
Tricep Dip (Bodyweight)
6
15 reps
-
3
Plank
1
2 mins
-
4
Dead Bug
6
15 reps
-
5
Plank with Shoulder Taps
1
2 mins
-
6
Wall Angels
1
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wall Push Up
6
15 reps
-
2
Tricep Dip (Bodyweight)
6
15 reps
-
3
Plank
1
2 mins
-
4
Dead Bug
6
15 reps
-
5
Plank with Shoulder Taps
1
2 mins
-
6
Wall Angels
1
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wall Push Up
6
15 reps
-
2
Tricep Dip (Bodyweight)
6
15 reps
-
3
Plank
1
2 mins
-
4
Dead Bug
6
15 reps
-
5
Plank with Shoulder Taps
1
2 mins
-
6
Wall Angels
1
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wall Push Up
6
15 reps
-
2
Tricep Dip (Bodyweight)
6
15 reps
-
3
Plank
1
2 mins
-
4
Dead Bug
6
15 reps
-
5
Plank with Shoulder Taps
1
2 mins
-
6
Wall Angels
1
20 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Bodyweight)
3 Sets
12 Reps
-
2
Glute Bridge (Bodyweight)
3 Sets
12 Reps
-
3
Lunge (Bodyweight)
3 Sets
10 Reps
-
4
Step-Up (Bodyweight)
3 Sets
10 Reps
-
5
Wall Sit
3 Sets
0.5 mins
-
6
Sumo Squat
1 Set
1 mins
-
Day 2
1
Wall Push Up
3 Sets
10 Reps
-
2
Tricep Dip (Bodyweight)
3 Sets
10 Reps
-
3
Plank
1 Set
0.5 mins
-
4
Dead Bug
3 Sets
10 Reps
-
5
Plank with Shoulder Taps
1 Set
1 mins
-
6
Wall Angels
1 Set
15 Reps
-
Day 3
1
Standing March (Bands)
1 Set
1 mins
-
2
Reverse Lunge (Bodyweight)
3 Sets
10 Reps
-
3
Standing Oblique Crunch
3 Sets
12 Reps
-
4
Side Shuffle
1 Set
1 mins
-
5
Bird Dog
1 Set
10 Reps
-
6
Jog
1 Set
2 mins
-
Day 4
1
Squat (Bodyweight)
3 Sets
12 Reps
-
2
Glute Bridge (Bodyweight)
3 Sets
12 Reps
-
3
Lunge (Bodyweight)
3 Sets
10 Reps
-
4
Step-Up (Bodyweight)
3 Sets
10 Reps
-
5
Wall Sit
3 Sets
0.5 mins
-
6
Sumo Squat
1 Set
1 mins
-
Day 5
1
Wall Push Up
3 Sets
10 Reps
-
2
Tricep Dip (Bodyweight)
3 Sets
10 Reps
-
3
Plank
1 Set
0.5 mins
-
4
Dead Bug
3 Sets
10 Reps
-
5
Plank with Shoulder Taps
1 Set
1 mins
-
6
Wall Angels
1 Set
15 Reps
-