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Calisthenics for transportation Employees

by Roy W

Program Description

Introducing the "Calisthenics for Transportation Employees" program, a focused 6-week journey designed specifically for those in the transportation sector. Comprising 36 dynamic workouts, each lasting just 10 minutes, this program emphasizes bodyweight exercises to enhance strength, flexibility, and overall fitness. With a blend of movements like Plank to Push Ups, Burpees, and Iron Crosses, you'll build muscle while improving athletic performance—all from the comfort of your home. Ideal for novices, this program ensures you gain confidence and results without the need for equipment. Get ready to elevate your fitness game!

Program Overview

  • Level
    Novice
  • Goal
    Athletics, Bodyweight Fitness, Muscle & Sculpting
  • Equipment
    At Home
  • Program Length
    6 weeks
  • Time Per Workout
    10 minutes
  • Created
    Sep 07, 2025 12:26
  • Last Edited
    Sep 13, 2025 03:25
Muscle Engagement
Front
Back
MuscleSet
Other
27%
Glutes
12.8%
Middle Delts
10.8%
Triceps
8.8%
Front Delts
8.1%
Lower Back
7.4%
Abs
6.8%
Hamstrings
5.4%
Upper Back
5.4%
Chest
3.4%
Lats
2.7%
Abductors
1.4%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank to Push Up
3
8 reps
-
2
Iron Cross
3
12 reps
-
3
Glute Bridge Hold
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank to Push Up
3
8 reps
-
2
Iron Cross
3
12 reps
-
3
Glute Bridge Hold
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank to Push Up
3
8 reps
-
2
Iron Cross
3
12 reps
-
3
Glute Bridge Hold
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank to Push Up
3
8 reps
-
2
Iron Cross
3
12 reps
-
3
Glute Bridge Hold
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank to Push Up
3
8 reps
-
2
Iron Cross
3
12 reps
-
3
Glute Bridge Hold
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank to Push Up
3
8 reps
-
2
Iron Cross
3
12 reps
-
3
Glute Bridge Hold
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Superman
3
8 reps
-
2
Marching Glute Bridge
3
8 reps
-
3
Pike Push Up
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Superman
3
8 reps
-
2
Marching Glute Bridge
3
8 reps
-
3
Pike Push Up
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Superman
3
8 reps
-
2
Marching Glute Bridge
3
8 reps
-
3
Pike Push Up
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Superman
3
8 reps
-
2
Marching Glute Bridge
3
8 reps
-
3
Pike Push Up
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Superman
3
8 reps
-
2
Marching Glute Bridge
3
8 reps
-
3
Pike Push Up
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Superman
3
8 reps
-
2
Marching Glute Bridge
3
8 reps
-
3
Pike Push Up
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
3
8 reps
-
2
Bear Crawl
3
8 reps
-
3
Jumping Jack
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
3
8 reps
-
2
Bear Crawl
3
8 reps
-
3
Jumping Jack
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
3
8 reps
-
2
Bear Crawl
3
8 reps
-
3
Jumping Jack
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
3
8 reps
-
2
Bear Crawl
3
8 reps
-
3
Jumping Jack
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
3
8 reps
-
2
Bear Crawl
3
8 reps
-
3
Jumping Jack
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
3
8 reps
-
2
Bear Crawl
3
8 reps
-
3
Jumping Jack
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Burpee
3
8 reps
-
2
World's Greatest Stretch
3
12 reps
-
3
Couch Stretch with Reachovers
3
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Burpee
3
8 reps
-
2
World's Greatest Stretch
3
12 reps
-
3
Couch Stretch with Reachovers
3
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Burpee
3
8 reps
-
2
World's Greatest Stretch
3
12 reps
-
3
Couch Stretch with Reachovers
3
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Burpee
3
8 reps
-
2
World's Greatest Stretch
3
12 reps
-
3
Couch Stretch with Reachovers
3
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Burpee
3
8 reps
-
2
World's Greatest Stretch
3
12 reps
-
3
Couch Stretch with Reachovers
3
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Burpee
3
8 reps
-
2
World's Greatest Stretch
3
12 reps
-
3
Couch Stretch with Reachovers
3
6 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
10 reps
-
2
Bear Crawl
3
8 reps
-
3
Jumping Jack
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
10 reps
-
2
Bear Crawl
3
8 reps
-
3
Jumping Jack
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
10 reps
-
2
Bear Crawl
3
8 reps
-
3
Jumping Jack
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
10 reps
-
2
Bear Crawl
3
8 reps
-
3
Jumping Jack
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
10 reps
-
2
Bear Crawl
3
8 reps
-
3
Jumping Jack
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
10 reps
-
2
Bear Crawl
3
8 reps
-
3
Jumping Jack
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Superman
3
8 reps
-
2
Marching Glute Bridge
3
8 reps
-
3
Iron Cross
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Superman
3
8 reps
-
2
Marching Glute Bridge
3
8 reps
-
3
Iron Cross
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Superman
3
8 reps
-
2
Marching Glute Bridge
3
8 reps
-
3
Iron Cross
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Superman
3
8 reps
-
2
Marching Glute Bridge
3
8 reps
-
3
Iron Cross
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Superman
3
8 reps
-
2
Marching Glute Bridge
3
8 reps
-
3
Iron Cross
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Superman
3
8 reps
-
2
Marching Glute Bridge
3
8 reps
-
3
Iron Cross
3
12 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Plank to Push Up
3 Sets
8 Reps
-
2
Iron Cross
3 Sets
12 Reps
-
3
Glute Bridge Hold
3 Sets
0.5 mins
-
Day 2
1
Superman
3 Sets
8 Reps
-
2
Marching Glute Bridge
3 Sets
8 Reps
-
3
Pike Push Up
3 Sets
10 Reps
-
Day 3
1
Burpee
3 Sets
8 Reps
-
2
Bear Crawl
3 Sets
8 Reps
-
3
Jumping Jack
3 Sets
15 Reps
-
Day 4
1
Burpee
3 Sets
8 Reps
-
2
World's Greatest Stretch
3 Sets
12 Reps
-
3
Couch Stretch with Reachovers
3 Sets
6 Reps
-
Day 5
1
Pike Push Up
3 Sets
10 Reps
-
2
Bear Crawl
3 Sets
8 Reps
-
3
Jumping Jack
3 Sets
15 Reps
-
Day 6
1
Superman
3 Sets
8 Reps
-
2
Marching Glute Bridge
3 Sets
8 Reps
-
3
Iron Cross
3 Sets
12 Reps
-