logo
BoostcampPNG

Winter ark

by Konrad H.

Program Description

My winter ark Basicly one punchman but a bit differant

Program Overview

  • Level
    Novice, Beginner, Intermediate
  • Goal
    Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 08, 2024 10:36
  • Last Edited
    Jun 18, 2025 08:46

Summary

**Winter Ark** is a 12-week bodyweight training program designed to build strength and endurance without the need for equipment. Committing to just 7 days a week, you'll engage in a variety of exercises including planks, pull-ups, push-ups, and yoga, focusing on core stability, upper body strength, and flexibility. Each session is crafted to challenge your limits with high-intensity targets, ensuring you make consistent progress. Embrace the winter months by transforming your fitness journey from the comfort of your home!
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
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
Plank
1
1 mins
RPE 9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1
25 reps
RPE 10
3
Sit Up
1
50 reps
RPE 6
4
Push Up
1
50 reps
RPE 10
5
Hollow Hold
1
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
RPE 9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1
25 reps
RPE 10
3
Sit Up
1
50 reps
RPE 6
4
Push Up
1
50 reps
RPE 10
5
Hollow Hold
1
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1.5 mins
RPE 9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1
35 reps
RPE 10
3
Sit Up
1
100 reps
RPE 6
4
Push Up
1
75 reps
RPE 10
5
Hollow Hold
1
1.5 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1.5 mins
RPE 9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1
35 reps
RPE 10
3
Sit Up
1
100 reps
RPE 6
4
Push Up
1
75 reps
RPE 10
5
Hollow Hold
1
1.5 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
RPE 9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1
40 reps
RPE 10
3
Sit Up
1
100 reps
RPE 6
4
Push Up
1
100 reps
RPE 10
5
Hollow Hold
1
2 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
RPE 9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1
40 reps
RPE 10
3
Sit Up
1
100 reps
RPE 6
4
Push Up
1
100 reps
RPE 10
5
Hollow Hold
1
2 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
RPE 9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1
40 reps
RPE 10
3
Sit Up
1
100 reps
RPE 6
4
Push Up
1
100 reps
RPE 10
5
Hollow Hold
1
2 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
RPE 9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1
40 reps
RPE 10
3
Sit Up
1
100 reps
RPE 6
4
Push Up
1
100 reps
RPE 10
5
Hollow Hold
1
2 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
RPE 9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1
40 reps
RPE 10
3
Sit Up
1
100 reps
RPE 6
4
Push Up
1
100 reps
RPE 10
5
Hollow Hold
1
2 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
RPE 9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1
40 reps
RPE 10
3
Sit Up
1
100 reps
RPE 6
4
Push Up
1
100 reps
RPE 10
5
Hollow Hold
1
2 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
RPE 9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1
40 reps
RPE 10
3
Sit Up
1
100 reps
RPE 6
4
Push Up
1
100 reps
RPE 10
5
Hollow Hold
1
2 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
RPE 9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1
40 reps
RPE 10
3
Sit Up
1
100 reps
RPE 6
4
Push Up
1
100 reps
RPE 10
5
Hollow Hold
1
2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
RPE 9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1
25 reps
RPE 10
3
Sit Up
1
50 reps
RPE 6
4
Push Up
1
50 reps
RPE 10
5
Hollow Hold
1
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
RPE 9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1
25 reps
RPE 10
3
Sit Up
1
50 reps
RPE 6
4
Push Up
1
50 reps
RPE 10
5
Hollow Hold
1
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1.5 mins
RPE 9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1
35 reps
RPE 10
3
Sit Up
1
100 reps
RPE 6
4
Push Up
1
75 reps
RPE 10
5
Hollow Hold
1
1.5 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1.5 mins
RPE 9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1
35 reps
RPE 10
3
Sit Up
1
100 reps
RPE 6
4
Push Up
1
75 reps
RPE 10
5
Hollow Hold
1
1.5 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
RPE 9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1
40 reps
RPE 10
3
Sit Up
1
100 reps
RPE 6
4
Push Up
1
100 reps
RPE 10
5
Hollow Hold
1
2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
RPE 9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1
40 reps
RPE 10
3
Sit Up
1
100 reps
RPE 6
4
Push Up
1
100 reps
RPE 10
5
Hollow Hold
1
2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
RPE 9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1
40 reps
RPE 10
3
Sit Up
1
100 reps
RPE 6
4
Push Up
1
100 reps
RPE 10
5
Hollow Hold
1
2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
RPE 9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1
40 reps
RPE 10
3
Sit Up
1
100 reps
RPE 6
4
Push Up
1
100 reps
RPE 10
5
Hollow Hold
1
2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
RPE 9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1
40 reps
RPE 10
3
Sit Up
1
100 reps
RPE 6
4
Push Up
1
100 reps
RPE 10
5
Hollow Hold
1
2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
RPE 9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1
40 reps
RPE 10
3
Sit Up
1
100 reps
RPE 6
4
Push Up
1
100 reps
RPE 10
5
Hollow Hold
1
2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
RPE 9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1
40 reps
RPE 10
3
Sit Up
1
100 reps
RPE 6
4
Push Up
1
100 reps
RPE 10
5
Hollow Hold
1
2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
RPE 9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1
40 reps
RPE 10
3
Sit Up
1
100 reps
RPE 6
4
Push Up
1
100 reps
RPE 10
5
Hollow Hold
1
2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
5 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
5 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
5 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
5 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
5 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
5 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
5 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
5 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
5 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
5 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
5 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
5 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
RPE 9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1
25 reps
RPE 10
3
Sit Up
1
50 reps
RPE 6
4
Push Up
1
50 reps
RPE 10
5
Hollow Hold
1
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
RPE 9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1
25 reps
RPE 10
3
Sit Up
1
50 reps
RPE 6
4
Push Up
1
50 reps
RPE 10
5
Hollow Hold
1
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1.5 mins
RPE 9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1
35 reps
RPE 10
3
Sit Up
1
100 reps
RPE 6
4
Push Up
1
75 reps
RPE 10
5
Hollow Hold
1
1.5 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1.5 mins
RPE 9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1
35 reps
RPE 10
3
Sit Up
1
100 reps
RPE 6
4
Push Up
1
75 reps
RPE 10
5
Hollow Hold
1
1.5 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
RPE 9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1
40 reps
RPE 10
3
Sit Up
1
100 reps
RPE 6
4
Push Up
1
100 reps
RPE 10
5
Hollow Hold
1
2 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
RPE 9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1
40 reps
RPE 10
3
Sit Up
1
100 reps
RPE 6
4
Push Up
1
100 reps
RPE 10
5
Hollow Hold
1
2 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
RPE 9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1
40 reps
RPE 10
3
Sit Up
1
100 reps
RPE 6
4
Push Up
1
100 reps
RPE 10
5
Hollow Hold
1
2 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
RPE 9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1
40 reps
RPE 10
3
Sit Up
1
100 reps
RPE 6
4
Push Up
1
100 reps
RPE 10
5
Hollow Hold
1
2 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
RPE 9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1
40 reps
RPE 10
3
Sit Up
1
100 reps
RPE 6
4
Push Up
1
100 reps
RPE 10
5
Hollow Hold
1
2 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
RPE 9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1
40 reps
RPE 10
3
Sit Up
1
100 reps
RPE 6
4
Push Up
1
100 reps
RPE 10
5
Hollow Hold
1
2 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
RPE 9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1
40 reps
RPE 10
3
Sit Up
1
100 reps
RPE 6
4
Push Up
1
100 reps
RPE 10
5
Hollow Hold
1
2 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
RPE 9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1
40 reps
RPE 10
3
Sit Up
1
100 reps
RPE 6
4
Push Up
1
100 reps
RPE 10
5
Hollow Hold
1
2 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
RPE 9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1
25 reps
RPE 10
3
Sit Up
1
50 reps
RPE 6
4
Push Up
1
50 reps
RPE 10
5
Hollow Hold
1
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
RPE 9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1
25 reps
RPE 10
3
Sit Up
1
50 reps
RPE 6
4
Push Up
1
50 reps
RPE 10
5
Hollow Hold
1
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1.5 mins
RPE 9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1
35 reps
RPE 10
3
Sit Up
1
100 reps
RPE 6
4
Push Up
1
75 reps
RPE 10
5
Hollow Hold
1
1.5 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1.5 mins
RPE 9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1
35 reps
RPE 10
3
Sit Up
1
100 reps
RPE 6
4
Push Up
1
75 reps
RPE 10
5
Hollow Hold
1
1.5 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
RPE 9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1
40 reps
RPE 10
3
Sit Up
1
100 reps
RPE 6
4
Push Up
1
100 reps
RPE 10
5
Hollow Hold
1
2 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
RPE 9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1
40 reps
RPE 10
3
Sit Up
1
100 reps
RPE 6
4
Push Up
1
100 reps
RPE 10
5
Hollow Hold
1
2 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
RPE 9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1
40 reps
RPE 10
3
Sit Up
1
100 reps
RPE 6
4
Push Up
1
100 reps
RPE 10
5
Hollow Hold
1
2 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
RPE 9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1
40 reps
RPE 10
3
Sit Up
1
100 reps
RPE 6
4
Push Up
1
100 reps
RPE 10
5
Hollow Hold
1
2 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
RPE 9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1
40 reps
RPE 10
3
Sit Up
1
100 reps
RPE 6
4
Push Up
1
100 reps
RPE 10
5
Hollow Hold
1
2 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
RPE 9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1
40 reps
RPE 10
3
Sit Up
1
100 reps
RPE 6
4
Push Up
1
100 reps
RPE 10
5
Hollow Hold
1
2 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
RPE 9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1
40 reps
RPE 10
3
Sit Up
1
100 reps
RPE 6
4
Push Up
1
100 reps
RPE 10
5
Hollow Hold
1
2 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
RPE 9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1
40 reps
RPE 10
3
Sit Up
1
100 reps
RPE 6
4
Push Up
1
100 reps
RPE 10
5
Hollow Hold
1
2 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
RPE 9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1
25 reps
RPE 10
3
Sit Up
1
50 reps
RPE 6
4
Push Up
1
50 reps
RPE 10
5
Hollow Hold
1
1 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
RPE 9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1
25 reps
RPE 10
3
Sit Up
1
50 reps
RPE 6
4
Push Up
1
50 reps
RPE 10
5
Hollow Hold
1
1 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1.5 mins
RPE 9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1
35 reps
RPE 10
3
Sit Up
1
100 reps
RPE 6
4
Push Up
1
75 reps
RPE 10
5
Hollow Hold
1
1.5 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1.5 mins
RPE 9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1
35 reps
RPE 10
3
Sit Up
1
100 reps
RPE 6
4
Push Up
1
75 reps
RPE 10
5
Hollow Hold
1
1.5 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
RPE 9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1
40 reps
RPE 10
3
Sit Up
1
100 reps
RPE 6
4
Push Up
1
100 reps
RPE 10
5
Hollow Hold
1
2 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
RPE 9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1
40 reps
RPE 10
3
Sit Up
1
100 reps
RPE 6
4
Push Up
1
100 reps
RPE 10
5
Hollow Hold
1
2 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
RPE 9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1
40 reps
RPE 10
3
Sit Up
1
100 reps
RPE 6
4
Push Up
1
100 reps
RPE 10
5
Hollow Hold
1
2 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
RPE 9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1
40 reps
RPE 10
3
Sit Up
1
100 reps
RPE 6
4
Push Up
1
100 reps
RPE 10
5
Hollow Hold
1
2 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
RPE 9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1
40 reps
RPE 10
3
Sit Up
1
100 reps
RPE 6
4
Push Up
1
100 reps
RPE 10
5
Hollow Hold
1
2 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
RPE 9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1
40 reps
RPE 10
3
Sit Up
1
100 reps
RPE 6
4
Push Up
1
100 reps
RPE 10
5
Hollow Hold
1
2 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
RPE 9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1
40 reps
RPE 10
3
Sit Up
1
100 reps
RPE 6
4
Push Up
1
100 reps
RPE 10
5
Hollow Hold
1
2 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
RPE 9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1
40 reps
RPE 10
3
Sit Up
1
100 reps
RPE 6
4
Push Up
1
100 reps
RPE 10
5
Hollow Hold
1
2 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
5 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
5 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
5 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
5 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
5 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
5 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
5 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
5 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
5 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
5 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
5 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
5 mins
RPE 6
Week 1
1 / 12 Weeks
Day 1
1
Plank
1 Set
1 mins
@9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1 Set
25 Reps
@10
3
Sit Up
1 Set
50 Reps
@6
4
Push Up
1 Set
50 Reps
@10
5
Hollow Hold
1 Set
1 mins
@10
Day 2
1
Plank
1 Set
1 mins
@9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1 Set
25 Reps
@10
3
Sit Up
1 Set
50 Reps
@6
4
Push Up
1 Set
50 Reps
@10
5
Hollow Hold
1 Set
1 mins
@10
Day 3
1
Yoga
1 Set
5 mins
@6
Day 4
1
Plank
1 Set
1 mins
@9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1 Set
25 Reps
@10
3
Sit Up
1 Set
50 Reps
@6
4
Push Up
1 Set
50 Reps
@10
5
Hollow Hold
1 Set
1 mins
@10
Day 5
1
Plank
1 Set
1 mins
@9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1 Set
25 Reps
@10
3
Sit Up
1 Set
50 Reps
@6
4
Push Up
1 Set
50 Reps
@10
5
Hollow Hold
1 Set
1 mins
@10
Day 6
1
Plank
1 Set
1 mins
@9.5
2
Pull-Up (Neutral Grip, Bodyweight)
1 Set
25 Reps
@10
3
Sit Up
1 Set
50 Reps
@6
4
Push Up
1 Set
50 Reps
@10
5
Hollow Hold
1 Set
1 mins
@10
Day 7
1
Yoga
1 Set
5 mins
@6