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Calisthenic /Bodyweight Circuit

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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
    Apr 30, 2025 01:00
  • Last Edited
    Jul 10, 2025 01:14

Summary

Transform your body over 12 weeks with this dynamic Calisthenic/Bodyweight Circuit program! Designed for five days a week, you'll engage in a series of high-intensity bodyweight exercises that target every major muscle group, improving strength, endurance, and mobility. Each workout challenges you to push your limits with exercises like Pike Push-Ups, Pull-Ups, and Burpees, all while minimizing rest to maximize results. Perfect for at-home training, this program empowers you to build functional strength and achieve your fitness goals without any equipment. Get ready to elevate your fitness journey!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.2%
Triceps
11.4%
Lats
11.4%
Abs
11.4%
Glutes
10.6%
Quadriceps
8.1%
Front Delts
7.3%
Hamstrings
7.3%
Chest
6.5%
Other
4.1%
Biceps
2.4%
Adductors
2.4%
Middle Delts
2.4%
Lower Back
2.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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 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