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Cardio and Abdominals

by Michael_Hook_760923

Program Description

The purpose of Built for Battle: Cardio and Core Domination is to forge operational-level conditioning through structured cardiovascular training and core development. This 12-week program is designed to build endurance, power, and resilience under pressure, enhancing the body’s ability to perform, recover, and sustain through demanding physical and mental challenges. Participants will cultivate a battle-ready engine and a fortified core capable of driving peak performance in any environment.

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 13, 2025 12:00
  • Last Edited
    Nov 13, 2025 12:59
Muscle Engagement
Front
Back
MuscleSet
Abs
66.3%
Glutes
6.7%
Forearms
6.4%
Cardio
6.1%
Lower Back
6.1%
Quadriceps
2.8%
Hamstrings
2.8%
Upper Back
1.8%
Front Delts
0.9%
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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
Cardio (LISS)
1
30 mins
-
2
Hanging Knee Raise
4
12-15 reps
-
3
Decline Crunch
4
15-20 reps
-
4
Ab Wheel
4
10-15 reps
-
5
Plank
3
30-45 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30 mins
-
2
Hanging Knee Raise
4
12-15 reps
-
3
Decline Crunch
4
15-20 reps
-
4
Ab Wheel
4
10-15 reps
-
5
Plank
3
30-45 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30 mins
-
2
Hanging Knee Raise
4
12-15 reps
-
3
Decline Crunch
4
15-20 reps
-
4
Ab Wheel
4
10-15 reps
-
5
Plank
3
30-45 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30 mins
-
2
Hanging Knee Raise
4
12-15 reps
-
3
Decline Crunch
4
15-20 reps
-
4
Ab Wheel
4
10-15 reps
-
5
Plank
3
30-45 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
35 mins
-
2
Hanging Knee Raise
4
12-15 reps
-
3
Decline Crunch (Weighted)
4
15-20 reps
-
4
Ab Wheel
4
10-15 reps
-
5
Plank
3
45-60 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
35 mins
-
2
Hanging Knee Raise
4
12-15 reps
-
3
Decline Crunch (Weighted)
4
15-20 reps
-
4
Ab Wheel
4
10-15 reps
-
5
Plank
3
45-60 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
35 mins
-
2
Hanging Knee Raise
4
12-15 reps
-
3
Decline Crunch (Weighted)
4
15-20 reps
-
4
Ab Wheel
4
10-15 reps
-
5
Plank
3
45-60 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
35 mins
-
2
Hanging Knee Raise
4
12-15 reps
-
3
Decline Crunch (Weighted)
4
15-20 reps
-
4
Ab Wheel
4
10-15 reps
-
5
Plank
3
45-60 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
40 mins
-
2
Hanging Knee Raise
4
12-15 reps
-
3
Decline Crunch (Weighted)
4
15-20 reps
-
4
Ab Wheel
4
10-15 reps
-
5
Plank
3
60-75 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
40 mins
-
2
Hanging Knee Raise
4
12-15 reps
-
3
Decline Crunch (Weighted)
4
15-20 reps
-
4
Ab Wheel
4
10-15 reps
-
5
Plank
3
60-75 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
40 mins
-
2
Hanging Knee Raise
4
12-15 reps
-
3
Decline Crunch (Weighted)
4
15-20 reps
-
4
Ab Wheel
4
10-15 reps
-
5
Plank
3
60-75 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
40 mins
-
2
Hanging Knee Raise
4
12-15 reps
-
3
Decline Crunch (Weighted)
4
15-20 reps
-
4
Ab Wheel
4
10-15 reps
-
5
Plank
3
60-75 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30 mins
-
2
Wood Chop
4
12-15 reps
-
3
Side Plank with Hip Dip
3
10-12 reps
-
4
Russian Twist
4
20-24 reps
-
5
Pallof Press Hold
3
20 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30 mins
-
2
Wood Chop
4
12-15 reps
-
3
Side Plank with Hip Dip
3
10-12 reps
-
4
Russian Twist
4
20-24 reps
-
5
Pallof Press Hold
3
20 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30 mins
-
2
Wood Chop
4
12-15 reps
-
3
Side Plank with Hip Dip
3
10-12 reps
-
4
Russian Twist
4
20-24 reps
-
5
Pallof Press Hold
3
20 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30 mins
-
2
Wood Chop
4
12-15 reps
-
3
Side Plank with Hip Dip
3
10-12 reps
-
4
Russian Twist
4
20-24 reps
-
5
Pallof Press Hold
3
20 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
35 mins
-
2
Wood Chop
4
12-15 reps
-
3
Side Plank with Hip Dip
3
10-12 reps
-
4
Russian Twist
4
20-24 reps
-
5
Pallof Press Hold
3
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
35 mins
-
2
Wood Chop
4
12-15 reps
-
3
Side Plank with Hip Dip
3
10-12 reps
-
4
Russian Twist
4
20-24 reps
-
5
Pallof Press Hold
3
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
35 mins
-
2
Wood Chop
4
12-15 reps
-
3
Side Plank with Hip Dip
3
10-12 reps
-
4
Russian Twist
4
20-24 reps
-
5
Pallof Press Hold
3
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
35 mins
-
2
Wood Chop
4
12-15 reps
-
3
Side Plank with Hip Dip
3
10-12 reps
-
4
Russian Twist
4
20-24 reps
-
5
Pallof Press Hold
3
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
40 mins
-
2
Wood Chop
4
12-15 reps
-
3
Side Plank with Hip Dip
3
10-12 reps
-
4
Russian Twist
4
20-24 reps
-
5
Pallof Press Hold
3
40 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
40 mins
-
2
Wood Chop
4
12-15 reps
-
3
Side Plank with Hip Dip
3
10-12 reps
-
4
Russian Twist
4
20-24 reps
-
5
Pallof Press Hold
3
40 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
40 mins
-
2
Wood Chop
4
12-15 reps
-
3
Side Plank with Hip Dip
3
10-12 reps
-
4
Russian Twist
4
20-24 reps
-
5
Pallof Press Hold
3
40 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
40 mins
-
2
Wood Chop
4
12-15 reps
-
3
Side Plank with Hip Dip
3
10-12 reps
-
4
Russian Twist
4
20-24 reps
-
5
Pallof Press Hold
3
40 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30 mins
-
2
Bird Dog
3
12-15 reps
-
3
Back Extension
4
12-15 reps
-
4
Reverse Abs Crunch (Bodyweight)
4
15-20 reps
-
5
Single Arm Farmer Carry
3
2 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30 mins
-
2
Bird Dog
3
12-15 reps
-
3
Back Extension
4
12-15 reps
-
4
Reverse Abs Crunch (Bodyweight)
4
15-20 reps
-
5
Single Arm Farmer Carry
3
2 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30 mins
-
2
Bird Dog
3
12-15 reps
-
3
Back Extension
4
12-15 reps
-
4
Reverse Abs Crunch (Bodyweight)
4
15-20 reps
-
5
Single Arm Farmer Carry
3
2 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30 mins
-
2
Bird Dog
3
12-15 reps
-
3
Back Extension
4
12-15 reps
-
4
Reverse Abs Crunch (Bodyweight)
4
15-20 reps
-
5
Single Arm Farmer Carry
3
2 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
35 mins
-
2
Bird Dog
3
12-15 reps
-
3
Back Extension (Weighted)
4
12-15 reps
-
4
Reverse Abs Crunch (Bodyweight)
4
15-20 reps
-
5
Single Arm Farmer Carry
3
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
35 mins
-
2
Bird Dog
3
12-15 reps
-
3
Back Extension (Weighted)
4
12-15 reps
-
4
Reverse Abs Crunch (Bodyweight)
4
15-20 reps
-
5
Single Arm Farmer Carry
3
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
35 mins
-
2
Bird Dog
3
12-15 reps
-
3
Back Extension (Weighted)
4
12-15 reps
-
4
Reverse Abs Crunch (Bodyweight)
4
15-20 reps
-
5
Single Arm Farmer Carry
3
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
35 mins
-
2
Bird Dog
3
12-15 reps
-
3
Back Extension (Weighted)
4
12-15 reps
-
4
Reverse Abs Crunch (Bodyweight)
4
15-20 reps
-
5
Single Arm Farmer Carry
3
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
40 mins
-
2
Bird Dog
3
12-15 reps
-
3
Back Extension (Weighted)
4
12-15 reps
-
4
Reverse Abs Crunch (Bodyweight)
4
15-20 reps
-
5
Single Arm Farmer Carry
3
4 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
40 mins
-
2
Bird Dog
3
12-15 reps
-
3
Back Extension (Weighted)
4
12-15 reps
-
4
Reverse Abs Crunch (Bodyweight)
4
15-20 reps
-
5
Single Arm Farmer Carry
3
4 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
40 mins
-
2
Bird Dog
3
12-15 reps
-
3
Back Extension (Weighted)
4
12-15 reps
-
4
Reverse Abs Crunch (Bodyweight)
4
15-20 reps
-
5
Single Arm Farmer Carry
3
4 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
40 mins
-
2
Bird Dog
3
12-15 reps
-
3
Back Extension (Weighted)
4
12-15 reps
-
4
Reverse Abs Crunch (Bodyweight)
4
15-20 reps
-
5
Single Arm Farmer Carry
3
4 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30 mins
-
2
Mountain Climber
4
40 secs
-
3
Kettlebell Swing
3
15-20 reps
-
4
Hanging Toes To Bar
3
15-20 reps
-
5
V-Up
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30 mins
-
2
Mountain Climber
4
40 secs
-
3
Kettlebell Swing
3
15-20 reps
-
4
Hanging Toes To Bar
3
15-20 reps
-
5
V-Up
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30 mins
-
2
Mountain Climber
4
40 secs
-
3
Kettlebell Swing
3
15-20 reps
-
4
Hanging Toes To Bar
3
15-20 reps
-
5
V-Up
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30 mins
-
2
Mountain Climber
4
40 secs
-
3
Kettlebell Swing
3
15-20 reps
-
4
Hanging Toes To Bar
3
15-20 reps
-
5
V-Up
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
35 mins
-
2
Mountain Climber
4
60 secs
-
3
Kettlebell Swing
3
15-20 reps
-
4
Hanging Toes To Bar
3
15-20 reps
-
5
V-Up
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
35 mins
-
2
Mountain Climber
4
60 secs
-
3
Kettlebell Swing
3
15-20 reps
-
4
Hanging Toes To Bar
3
15-20 reps
-
5
V-Up
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
35 mins
-
2
Mountain Climber
4
60 secs
-
3
Kettlebell Swing
3
15-20 reps
-
4
Hanging Toes To Bar
3
15-20 reps
-
5
V-Up
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
35 mins
-
2
Mountain Climber
4
60 secs
-
3
Kettlebell Swing
3
15-20 reps
-
4
Hanging Toes To Bar
3
15-20 reps
-
5
V-Up
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
40 mins
-
2
Mountain Climber
4
80 secs
-
3
Kettlebell Swing
3
15-20 reps
-
4
Hanging Toes To Bar
3
15-20 reps
-
5
V-Up
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
40 mins
-
2
Mountain Climber
4
80 secs
-
3
Kettlebell Swing
3
15-20 reps
-
4
Hanging Toes To Bar
3
15-20 reps
-
5
V-Up
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
40 mins
-
2
Mountain Climber
4
80 secs
-
3
Kettlebell Swing
3
15-20 reps
-
4
Hanging Toes To Bar
3
15-20 reps
-
5
V-Up
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
40 mins
-
2
Mountain Climber
4
80 secs
-
3
Kettlebell Swing
3
15-20 reps
-
4
Hanging Toes To Bar
3
15-20 reps
-
5
V-Up
3
12-15 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Cardio (LISS)
1 Set
30 mins
-
2
Wood Chop
4 Sets
12-15 Reps
-
3
Side Plank with Hip Dip
3 Sets
10-12 Reps
-
4
Russian Twist
4 Sets
20-24 Reps
-
5
Pallof Press Hold
3 Sets
20 secs
-
Day 1
1
Cardio (LISS)
1 Set
30 mins
-
2
Hanging Knee Raise
4 Sets
12-15 Reps
-
3
Decline Crunch
4 Sets
15-20 Reps
-
4
Ab Wheel
4 Sets
10-15 Reps
-
5
Plank
3 Sets
30-45 secs
-
Day 3
1
Cardio (LISS)
1 Set
30 mins
-
2
Bird Dog
3 Sets
12-15 Reps
-
3
Back Extension
4 Sets
12-15 Reps
-
4
Reverse Abs Crunch (Bodyweight)
4 Sets
15-20 Reps
-
5
Single Arm Farmer Carry
3 Sets
2 Reps
-
Day 4
1
Cardio (LISS)
1 Set
30 mins
-
2
Mountain Climber
4 Sets
40 secs
-
3
Kettlebell Swing
3 Sets
15-20 Reps
-
4
Hanging Toes To Bar
3 Sets
15-20 Reps
-
5
V-Up
3 Sets
12-15 Reps
-