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Suz Work Out

by Suzanne Osterheld

Program Description

**Suz Work Out** is an 8-week bodyweight training program designed to elevate your fitness level with 10 sessions per week. Each workout targets key muscle groups, including core, legs, and full-body movements, ensuring a balanced approach to strength and endurance. With exercises like Planks, Jumping Jacks, and Walking Lunges, you'll build strength and improve flexibility without the need for equipment. Get ready to challenge yourself and see noticeable results in just two months!

Program Overview

  • Level
    Beginner
  • Goal
    Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    8 weeks
  • Time Per Workout
    30 minutes
  • Created
    Jul 13, 2025 03:33
  • Last Edited
    Jul 13, 2025 03:40
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
2
1 mins
-
2
Jumping Jack
2
30 reps
-
3
Couch Stretch
2
3 mins
-
4
Walking Lunge
2
10 reps
-
5
Bicycle Crunch
2
30 reps
-
6
Oblique Crunch
2
30 reps
-
7
Side Leg Swings
2
30 reps
-
8
Lying Leg Raise
2
30 reps
-
9
Push Up (Knees)
2
10 reps
-
10
Hip Bridge March
2
20 reps
-
11
Squat (Bodyweight)
2
30 reps
-
12
Abs Crunch (Bodyweight)
2
15 reps
-
13
World's Greatest Stretch
2
20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
2
1 mins
-
2
Jumping Jack
2
30 reps
-
3
Couch Stretch
2
3 mins
-
4
Walking Lunge
2
10 reps
-
5
Bicycle Crunch
2
30 reps
-
6
Oblique Crunch
2
30 reps
-
7
Side Leg Swings
2
30 reps
-
8
Lying Leg Raise
2
30 reps
-
9
Push Up (Knees)
2
10 reps
-
10
Hip Bridge March
2
20 reps
-
11
Squat (Bodyweight)
2
30 reps
-
12
Abs Crunch (Bodyweight)
2
15 reps
-
13
World's Greatest Stretch
2
20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
2
1 mins
-
2
Jumping Jack
2
30 reps
-
3
Couch Stretch
2
3 mins
-
4
Walking Lunge
2
10 reps
-
5
Bicycle Crunch
2
30 reps
-
6
Oblique Crunch
2
30 reps
-
7
Side Leg Swings
2
30 reps
-
8
Lying Leg Raise
2
30 reps
-
9
Push Up (Knees)
2
10 reps
-
10
Hip Bridge March
2
20 reps
-
11
Squat (Bodyweight)
2
30 reps
-
12
Abs Crunch (Bodyweight)
2
15 reps
-
13
World's Greatest Stretch
2
20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
2
1 mins
-
2
Jumping Jack
2
30 reps
-
3
Couch Stretch
2
3 mins
-
4
Walking Lunge
2
10 reps
-
5
Bicycle Crunch
2
30 reps
-
6
Oblique Crunch
2
30 reps
-
7
Side Leg Swings
2
30 reps
-
8
Lying Leg Raise
2
30 reps
-
9
Push Up (Knees)
2
10 reps
-
10
Hip Bridge March
2
20 reps
-
11
Squat (Bodyweight)
2
30 reps
-
12
Abs Crunch (Bodyweight)
2
15 reps
-
13
World's Greatest Stretch
2
20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
2
1 mins
-
2
Jumping Jack
2
30 reps
-
3
Couch Stretch
2
3 mins
-
4
Walking Lunge
2
10 reps
-
5
Bicycle Crunch
2
30 reps
-
6
Oblique Crunch
2
30 reps
-
7
Side Leg Swings
2
30 reps
-
8
Lying Leg Raise
2
30 reps
-
9
Push Up (Knees)
2
10 reps
-
10
Hip Bridge March
2
20 reps
-
11
Squat (Bodyweight)
2
30 reps
-
12
Abs Crunch (Bodyweight)
2
15 reps
-
13
World's Greatest Stretch
2
20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
2
1 mins
-
2
Jumping Jack
2
30 reps
-
3
Couch Stretch
2
3 mins
-
4
Walking Lunge
2
10 reps
-
5
Bicycle Crunch
2
30 reps
-
6
Oblique Crunch
2
30 reps
-
7
Side Leg Swings
2
30 reps
-
8
Lying Leg Raise
2
30 reps
-
9
Push Up (Knees)
2
10 reps
-
10
Hip Bridge March
2
20 reps
-
11
Squat (Bodyweight)
2
30 reps
-
12
Abs Crunch (Bodyweight)
2
15 reps
-
13
World's Greatest Stretch
2
20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
2
1 mins
-
2
Jumping Jack
2
30 reps
-
3
Couch Stretch
2
3 mins
-
4
Walking Lunge
2
10 reps
-
5
Bicycle Crunch
2
30 reps
-
6
Oblique Crunch
2
30 reps
-
7
Side Leg Swings
2
30 reps
-
8
Lying Leg Raise
2
30 reps
-
9
Push Up (Knees)
2
10 reps
-
10
Hip Bridge March
2
20 reps
-
11
Squat (Bodyweight)
2
30 reps
-
12
Abs Crunch (Bodyweight)
2
15 reps
-
13
World's Greatest Stretch
2
20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
2
1 mins
-
2
Jumping Jack
2
30 reps
-
3
Couch Stretch
2
3 mins
-
4
Walking Lunge
2
10 reps
-
5
Bicycle Crunch
2
30 reps
-
6
Oblique Crunch
2
30 reps
-
7
Side Leg Swings
2
30 reps
-
8
Lying Leg Raise
2
30 reps
-
9
Push Up (Knees)
2
10 reps
-
10
Hip Bridge March
2
20 reps
-
11
Squat (Bodyweight)
2
30 reps
-
12
Abs Crunch (Bodyweight)
2
15 reps
-
13
World's Greatest Stretch
2
20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
2
1 mins
-
2
Jumping Jack
2
30 reps
-
3
Couch Stretch
2
3 mins
-
4
Walking Lunge
2
10 reps
-
5
Bicycle Crunch
2
30 reps
-
6
Oblique Crunch
2
30 reps
-
7
Side Leg Swings
2
30 reps
-
8
Lying Leg Raise
2
30 reps
-
9
Push Up (Knees)
2
10 reps
-
10
Hip Bridge March
2
20 reps
-
11
Squat (Bodyweight)
2
30 reps
-
12
Abs Crunch (Bodyweight)
2
15 reps
-
13
World's Greatest Stretch
2
20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
2
1 mins
-
2
Jumping Jack
2
30 reps
-
3
Couch Stretch
2
3 mins
-
4
Walking Lunge
2
10 reps
-
5
Bicycle Crunch
2
30 reps
-
6
Oblique Crunch
2
30 reps
-
7
Side Leg Swings
2
30 reps
-
8
Lying Leg Raise
2
30 reps
-
9
Push Up (Knees)
2
10 reps
-
10
Hip Bridge March
2
20 reps
-
11
Squat (Bodyweight)
2
30 reps
-
12
Abs Crunch (Bodyweight)
2
15 reps
-
13
World's Greatest Stretch
2
20 reps
RPE 6
Week 1
1 / 8 Weeks
Day 1
1
Plank
2 Sets
1 mins
-
2
Jumping Jack
2 Sets
30 Reps
-
3
Couch Stretch
2 Sets
3 mins
-
4
Walking Lunge
2 Sets
10 Reps
-
5
Bicycle Crunch
2 Sets
30 Reps
-
6
Oblique Crunch
2 Sets
30 Reps
-
7
Side Leg Swings
2 Sets
30 Reps
-
8
Lying Leg Raise
2 Sets
30 Reps
-
9
Push Up (Knees)
2 Sets
10 Reps
-
10
Hip Bridge March
2 Sets
20 Reps
-
11
Squat (Bodyweight)
2 Sets
30 Reps
-
12
Abs Crunch (Bodyweight)
2 Sets
15 Reps
-
13
World's Greatest Stretch
2 Sets
20 Reps
@6