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BoostcampPNG

Bumpin' that

by Ale de la Lana

Program Description

basic routine

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    At Home
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 20, 2026 03:37
  • Last Edited
    Mar 05, 2026 12:59
Muscle Engagement
Front
Back
MuscleSet
Abs
38.6%
Glutes
11.6%
Chest
8.9%
Triceps
8.9%
Front Delts
8.9%
Hamstrings
8.6%
Quadriceps
5.6%
Forearms
3%
Lower Back
3%
Adductors
2.8%
Other
0.3%
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
-
2
Plank
2
-
3
Plank with Shoulder Taps
1
-
4
Side Plank
2
-
5
Push Up
3
-
6
Glute Bridge (Bodyweight)
2
-
7
Sit Up
3
-
8
Abs Crunch (Bodyweight)
2
-
9
Oblique Crunch
2
-
10
Bent Leg Raise
1
-
11
Stretching
1
12 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
-
2
Plank
2
-
3
Plank with Shoulder Taps
1
-
4
Side Plank
2
-
5
Push Up
3
-
6
Glute Bridge (Bodyweight)
2
-
7
Sit Up
3
-
8
Abs Crunch (Bodyweight)
2
-
9
Oblique Crunch
2
-
10
Bent Leg Raise
1
-
11
Stretching
1
12 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
30 reps
-
2
Plank
2
-
3
Plank with Shoulder Taps
1
30 reps
-
4
Side Plank
2
1 mins
-
5
Push Up
3
-
6
Glute Bridge (Bodyweight)
2
-
7
Sit Up
3
-
8
Abs Crunch (Bodyweight)
2
10 reps
-
9
Oblique Crunch
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
30 reps
-
2
Plank
2
-
3
Plank with Shoulder Taps
1
30 reps
-
4
Side Plank
2
1 mins
-
5
Push Up
3
-
6
Glute Bridge (Bodyweight)
2
-
7
Sit Up
3
-
8
Abs Crunch (Bodyweight)
2
10 reps
-
9
Oblique Crunch
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
30 reps
-
2
Plank
2
-
3
Plank with Shoulder Taps
1
30 reps
-
4
Side Plank
2
1 mins
-
5
Push Up
3
-
6
Glute Bridge (Bodyweight)
2
-
7
Sit Up
3
-
8
Abs Crunch (Bodyweight)
2
10 reps
-
9
Oblique Crunch
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
30 reps
-
2
Plank
2
-
3
Plank with Shoulder Taps
1
30 reps
-
4
Side Plank
2
1 mins
-
5
Push Up
3
-
6
Glute Bridge (Bodyweight)
2
-
7
Sit Up
3
-
8
Abs Crunch (Bodyweight)
2
10 reps
-
9
Oblique Crunch
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
30 reps
-
2
Plank
2
-
3
Plank with Shoulder Taps
1
30 reps
-
4
Side Plank
2
1 mins
-
5
Push Up
3
-
6
Glute Bridge (Bodyweight)
2
-
7
Sit Up
3
-
8
Abs Crunch (Bodyweight)
2
10 reps
-
9
Oblique Crunch
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
30 reps
-
2
Plank
2
-
3
Plank with Shoulder Taps
1
30 reps
-
4
Side Plank
2
1 mins
-
5
Push Up
3
-
6
Glute Bridge (Bodyweight)
2
-
7
Sit Up
3
-
8
Abs Crunch (Bodyweight)
2
10 reps
-
9
Oblique Crunch
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
30 reps
-
2
Plank
2
-
3
Plank with Shoulder Taps
1
30 reps
-
4
Side Plank
2
1 mins
-
5
Push Up
3
-
6
Glute Bridge (Bodyweight)
2
-
7
Sit Up
3
-
8
Abs Crunch (Bodyweight)
2
10 reps
-
9
Oblique Crunch
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
30 reps
-
2
Plank
2
-
3
Plank with Shoulder Taps
1
30 reps
-
4
Side Plank
2
1 mins
-
5
Push Up
3
-
6
Glute Bridge (Bodyweight)
2
-
7
Sit Up
3
-
8
Abs Crunch (Bodyweight)
2
10 reps
-
9
Oblique Crunch
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
30 reps
-
2
Plank
2
-
3
Plank with Shoulder Taps
1
30 reps
-
4
Side Plank
2
1 mins
-
5
Push Up
3
-
6
Glute Bridge (Bodyweight)
2
-
7
Sit Up
3
-
8
Abs Crunch (Bodyweight)
2
10 reps
-
9
Oblique Crunch
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
30 reps
-
2
Plank
2
-
3
Plank with Shoulder Taps
1
30 reps
-
4
Side Plank
2
1 mins
-
5
Push Up
3
-
6
Glute Bridge (Bodyweight)
2
-
7
Sit Up
3
-
8
Abs Crunch (Bodyweight)
2
10 reps
-
9
Oblique Crunch
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
30 reps
-
2
Plank
2
-
3
Plank with Shoulder Taps
1
30 reps
-
4
Side Plank
2
1 mins
-
5
Push Up
3
-
6
Glute Bridge (Bodyweight)
2
-
7
Sit Up
3
-
8
Abs Crunch (Bodyweight)
2
10 reps
-
9
Oblique Crunch
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
30 reps
-
2
Plank
2
-
3
Plank with Shoulder Taps
1
30 reps
-
4
Side Plank
2
1 mins
-
5
Push Up
3
-
6
Glute Bridge (Bodyweight)
2
-
7
Sit Up
3
-
8
Abs Crunch (Bodyweight)
2
10 reps
-
9
Oblique Crunch
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
30 reps
-
2
Plank
2
-
3
Plank with Shoulder Taps
1
30 reps
-
4
Side Plank
2
1 mins
-
5
Push Up
3
-
6
Glute Bridge (Bodyweight)
2
-
7
Sit Up
3
-
8
Abs Crunch (Bodyweight)
2
10 reps
-
9
Oblique Crunch
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
30 reps
-
2
Plank
2
-
3
Plank with Shoulder Taps
1
30 reps
-
4
Side Plank
2
1 mins
-
5
Push Up
3
-
6
Glute Bridge (Bodyweight)
2
-
7
Sit Up
3
-
8
Abs Crunch (Bodyweight)
2
10 reps
-
9
Oblique Crunch
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
30 reps
-
2
Plank
2
-
3
Plank with Shoulder Taps
1
30 reps
-
4
Side Plank
2
1 mins
-
5
Push Up
3
-
6
Glute Bridge (Bodyweight)
2
-
7
Sit Up
3
-
8
Abs Crunch (Bodyweight)
2
10 reps
-
9
Oblique Crunch
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
30 reps
-
2
Plank
2
-
3
Plank with Shoulder Taps
1
30 reps
-
4
Side Plank
2
1 mins
-
5
Push Up
3
-
6
Glute Bridge (Bodyweight)
2
-
7
Sit Up
3
-
8
Abs Crunch (Bodyweight)
2
10 reps
-
9
Oblique Crunch
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
-
2
Plank
2
-
3
Plank with Shoulder Taps
1
-
4
Side Plank
2
-
5
Push Up
3
-
6
Glute Bridge (Bodyweight)
2
-
7
Sit Up
3
-
8
Abs Crunch (Bodyweight)
2
-
9
Oblique Crunch
2
-
10
Bent Leg Raise
1
-
11
Stretching
1
12 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
-
2
Plank
2
-
3
Plank with Shoulder Taps
1
-
4
Side Plank
2
-
5
Push Up
3
-
6
Glute Bridge (Bodyweight)
2
-
7
Sit Up
3
-
8
Abs Crunch (Bodyweight)
2
-
9
Oblique Crunch
2
-
10
Bent Leg Raise
1
-
11
Stretching
1
12 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
30 reps
-
2
Plank
2
-
3
Plank with Shoulder Taps
1
30 reps
-
4
Side Plank
2
1 mins
-
5
Push Up
3
-
6
Glute Bridge (Bodyweight)
2
-
7
Sit Up
3
-
8
Abs Crunch (Bodyweight)
2
10 reps
-
9
Oblique Crunch
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
30 reps
-
2
Plank
2
-
3
Plank with Shoulder Taps
1
30 reps
-
4
Side Plank
2
1 mins
-
5
Push Up
3
-
6
Glute Bridge (Bodyweight)
2
-
7
Sit Up
3
-
8
Abs Crunch (Bodyweight)
2
10 reps
-
9
Oblique Crunch
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
30 reps
-
2
Plank
2
-
3
Plank with Shoulder Taps
1
30 reps
-
4
Side Plank
2
1 mins
-
5
Push Up
3
-
6
Glute Bridge (Bodyweight)
2
-
7
Sit Up
3
-
8
Abs Crunch (Bodyweight)
2
10 reps
-
9
Oblique Crunch
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
30 reps
-
2
Plank
2
-
3
Plank with Shoulder Taps
1
30 reps
-
4
Side Plank
2
1 mins
-
5
Push Up
3
-
6
Glute Bridge (Bodyweight)
2
-
7
Sit Up
3
-
8
Abs Crunch (Bodyweight)
2
10 reps
-
9
Oblique Crunch
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
30 reps
-
2
Plank
2
-
3
Plank with Shoulder Taps
1
30 reps
-
4
Side Plank
2
1 mins
-
5
Push Up
3
-
6
Glute Bridge (Bodyweight)
2
-
7
Sit Up
3
-
8
Abs Crunch (Bodyweight)
2
10 reps
-
9
Oblique Crunch
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
30 reps
-
2
Plank
2
-
3
Plank with Shoulder Taps
1
30 reps
-
4
Side Plank
2
1 mins
-
5
Push Up
3
-
6
Glute Bridge (Bodyweight)
2
-
7
Sit Up
3
-
8
Abs Crunch (Bodyweight)
2
10 reps
-
9
Oblique Crunch
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
30 reps
-
2
Plank
2
-
3
Plank with Shoulder Taps
1
30 reps
-
4
Side Plank
2
1 mins
-
5
Push Up
3
-
6
Glute Bridge (Bodyweight)
2
-
7
Sit Up
3
-
8
Abs Crunch (Bodyweight)
2
10 reps
-
9
Oblique Crunch
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
30 reps
-
2
Plank
2
-
3
Plank with Shoulder Taps
1
30 reps
-
4
Side Plank
2
1 mins
-
5
Push Up
3
-
6
Glute Bridge (Bodyweight)
2
-
7
Sit Up
3
-
8
Abs Crunch (Bodyweight)
2
10 reps
-
9
Oblique Crunch
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
30 reps
-
2
Plank
2
-
3
Plank with Shoulder Taps
1
30 reps
-
4
Side Plank
2
1 mins
-
5
Push Up
3
-
6
Glute Bridge (Bodyweight)
2
-
7
Sit Up
3
-
8
Abs Crunch (Bodyweight)
2
10 reps
-
9
Oblique Crunch
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
30 reps
-
2
Plank
2
-
3
Plank with Shoulder Taps
1
30 reps
-
4
Side Plank
2
1 mins
-
5
Push Up
3
-
6
Glute Bridge (Bodyweight)
2
-
7
Sit Up
3
-
8
Abs Crunch (Bodyweight)
2
10 reps
-
9
Oblique Crunch
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
30 reps
-
2
Plank
2
-
3
Plank with Shoulder Taps
1
30 reps
-
4
Side Plank
2
1 mins
-
5
Push Up
3
-
6
Glute Bridge (Bodyweight)
2
-
7
Sit Up
3
-
8
Abs Crunch (Bodyweight)
2
10 reps
-
9
Oblique Crunch
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
30 reps
-
2
Plank
2
-
3
Plank with Shoulder Taps
1
30 reps
-
4
Side Plank
2
1 mins
-
5
Push Up
3
-
6
Glute Bridge (Bodyweight)
2
-
7
Sit Up
3
-
8
Abs Crunch (Bodyweight)
2
10 reps
-
9
Oblique Crunch
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
30 reps
-
2
Plank
2
-
3
Plank with Shoulder Taps
1
30 reps
-
4
Side Plank
2
1 mins
-
5
Push Up
3
-
6
Glute Bridge (Bodyweight)
2
-
7
Sit Up
3
-
8
Abs Crunch (Bodyweight)
2
10 reps
-
9
Oblique Crunch
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
30 reps
-
2
Plank
2
-
3
Plank with Shoulder Taps
1
30 reps
-
4
Side Plank
2
1 mins
-
5
Push Up
3
-
6
Glute Bridge (Bodyweight)
2
-
7
Sit Up
3
-
8
Abs Crunch (Bodyweight)
2
10 reps
-
9
Oblique Crunch
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
30 reps
-
2
Plank
2
-
3
Plank with Shoulder Taps
1
30 reps
-
4
Side Plank
2
1 mins
-
5
Push Up
3
-
6
Glute Bridge (Bodyweight)
2
-
7
Sit Up
3
-
8
Abs Crunch (Bodyweight)
2
10 reps
-
9
Oblique Crunch
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
30 reps
-
2
Plank
2
-
3
Plank with Shoulder Taps
1
30 reps
-
4
Side Plank
2
1 mins
-
5
Push Up
3
-
6
Glute Bridge (Bodyweight)
2
-
7
Sit Up
3
-
8
Abs Crunch (Bodyweight)
2
10 reps
-
9
Oblique Crunch
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
-
2
Plank
2
-
3
Plank with Shoulder Taps
1
-
4
Side Plank
2
-
5
Push Up
3
-
6
Glute Bridge (Bodyweight)
2
-
7
Sit Up
3
-
8
Abs Crunch (Bodyweight)
2
-
9
Oblique Crunch
2
-
10
Bent Leg Raise
1
-
11
Stretching
1
12 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
-
2
Plank
2
-
3
Plank with Shoulder Taps
1
-
4
Side Plank
2
-
5
Push Up
3
-
6
Glute Bridge (Bodyweight)
2
-
7
Sit Up
3
-
8
Abs Crunch (Bodyweight)
2
-
9
Oblique Crunch
2
-
10
Bent Leg Raise
1
-
11
Stretching
1
12 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
30 reps
-
2
Plank
2
-
3
Plank with Shoulder Taps
1
30 reps
-
4
Side Plank
2
1 mins
-
5
Push Up
3
-
6
Glute Bridge (Bodyweight)
2
-
7
Sit Up
3
-
8
Abs Crunch (Bodyweight)
2
10 reps
-
9
Oblique Crunch
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
30 reps
-
2
Plank
2
-
3
Plank with Shoulder Taps
1
30 reps
-
4
Side Plank
2
1 mins
-
5
Push Up
3
-
6
Glute Bridge (Bodyweight)
2
-
7
Sit Up
3
-
8
Abs Crunch (Bodyweight)
2
10 reps
-
9
Oblique Crunch
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
30 reps
-
2
Plank
2
-
3
Plank with Shoulder Taps
1
30 reps
-
4
Side Plank
2
1 mins
-
5
Push Up
3
-
6
Glute Bridge (Bodyweight)
2
-
7
Sit Up
3
-
8
Abs Crunch (Bodyweight)
2
10 reps
-
9
Oblique Crunch
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
30 reps
-
2
Plank
2
-
3
Plank with Shoulder Taps
1
30 reps
-
4
Side Plank
2
1 mins
-
5
Push Up
3
-
6
Glute Bridge (Bodyweight)
2
-
7
Sit Up
3
-
8
Abs Crunch (Bodyweight)
2
10 reps
-
9
Oblique Crunch
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
30 reps
-
2
Plank
2
-
3
Plank with Shoulder Taps
1
30 reps
-
4
Side Plank
2
1 mins
-
5
Push Up
3
-
6
Glute Bridge (Bodyweight)
2
-
7
Sit Up
3
-
8
Abs Crunch (Bodyweight)
2
10 reps
-
9
Oblique Crunch
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
30 reps
-
2
Plank
2
-
3
Plank with Shoulder Taps
1
30 reps
-
4
Side Plank
2
1 mins
-
5
Push Up
3
-
6
Glute Bridge (Bodyweight)
2
-
7
Sit Up
3
-
8
Abs Crunch (Bodyweight)
2
10 reps
-
9
Oblique Crunch
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
30 reps
-
2
Plank
2
-
3
Plank with Shoulder Taps
1
30 reps
-
4
Side Plank
2
1 mins
-
5
Push Up
3
-
6
Glute Bridge (Bodyweight)
2
-
7
Sit Up
3
-
8
Abs Crunch (Bodyweight)
2
10 reps
-
9
Oblique Crunch
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
30 reps
-
2
Plank
2
-
3
Plank with Shoulder Taps
1
30 reps
-
4
Side Plank
2
1 mins
-
5
Push Up
3
-
6
Glute Bridge (Bodyweight)
2
-
7
Sit Up
3
-
8
Abs Crunch (Bodyweight)
2
10 reps
-
9
Oblique Crunch
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
30 reps
-
2
Plank
2
-
3
Plank with Shoulder Taps
1
30 reps
-
4
Side Plank
2
1 mins
-
5
Push Up
3
-
6
Glute Bridge (Bodyweight)
2
-
7
Sit Up
3
-
8
Abs Crunch (Bodyweight)
2
10 reps
-
9
Oblique Crunch
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
30 reps
-
2
Plank
2
-
3
Plank with Shoulder Taps
1
30 reps
-
4
Side Plank
2
1 mins
-
5
Push Up
3
-
6
Glute Bridge (Bodyweight)
2
-
7
Sit Up
3
-
8
Abs Crunch (Bodyweight)
2
10 reps
-
9
Oblique Crunch
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
30 reps
-
2
Plank
2
-
3
Plank with Shoulder Taps
1
30 reps
-
4
Side Plank
2
1 mins
-
5
Push Up
3
-
6
Glute Bridge (Bodyweight)
2
-
7
Sit Up
3
-
8
Abs Crunch (Bodyweight)
2
10 reps
-
9
Oblique Crunch
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
30 reps
-
2
Plank
2
-
3
Plank with Shoulder Taps
1
30 reps
-
4
Side Plank
2
1 mins
-
5
Push Up
3
-
6
Glute Bridge (Bodyweight)
2
-
7
Sit Up
3
-
8
Abs Crunch (Bodyweight)
2
10 reps
-
9
Oblique Crunch
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
30 reps
-
2
Plank
2
-
3
Plank with Shoulder Taps
1
30 reps
-
4
Side Plank
2
1 mins
-
5
Push Up
3
-
6
Glute Bridge (Bodyweight)
2
-
7
Sit Up
3
-
8
Abs Crunch (Bodyweight)
2
10 reps
-
9
Oblique Crunch
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
30 reps
-
2
Plank
2
-
3
Plank with Shoulder Taps
1
30 reps
-
4
Side Plank
2
1 mins
-
5
Push Up
3
-
6
Glute Bridge (Bodyweight)
2
-
7
Sit Up
3
-
8
Abs Crunch (Bodyweight)
2
10 reps
-
9
Oblique Crunch
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
30 reps
-
2
Plank
2
-
3
Plank with Shoulder Taps
1
30 reps
-
4
Side Plank
2
1 mins
-
5
Push Up
3
-
6
Glute Bridge (Bodyweight)
2
-
7
Sit Up
3
-
8
Abs Crunch (Bodyweight)
2
10 reps
-
9
Oblique Crunch
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
30 reps
-
2
Plank
2
-
3
Plank with Shoulder Taps
1
30 reps
-
4
Side Plank
2
1 mins
-
5
Push Up
3
-
6
Glute Bridge (Bodyweight)
2
-
7
Sit Up
3
-
8
Abs Crunch (Bodyweight)
2
10 reps
-
9
Oblique Crunch
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
-
2
Plank
2
-
3
Plank with Shoulder Taps
1
-
4
Side Plank
2
-
5
Push Up
3
-
6
Glute Bridge (Bodyweight)
2
-
7
Sit Up
3
-
8
Abs Crunch (Bodyweight)
2
-
9
Oblique Crunch
2
-
10
Bent Leg Raise
1
-
11
Stretching
1
12 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
30 reps
-
2
Plank
2
-
3
Plank with Shoulder Taps
1
30 reps
-
4
Side Plank
2
1 mins
-
5
Push Up
3
-
6
Glute Bridge (Bodyweight)
2
-
7
Sit Up
3
-
8
Abs Crunch (Bodyweight)
2
10 reps
-
9
Oblique Crunch
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
30 reps
-
2
Plank
2
-
3
Plank with Shoulder Taps
1
30 reps
-
4
Side Plank
2
1 mins
-
5
Push Up
3
-
6
Glute Bridge (Bodyweight)
2
-
7
Sit Up
3
-
8
Abs Crunch (Bodyweight)
2
10 reps
-
9
Oblique Crunch
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
30 reps
-
2
Plank
2
-
3
Plank with Shoulder Taps
1
30 reps
-
4
Side Plank
2
1 mins
-
5
Push Up
3
-
6
Glute Bridge (Bodyweight)
2
-
7
Sit Up
3
-
8
Abs Crunch (Bodyweight)
2
10 reps
-
9
Oblique Crunch
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
30 reps
-
2
Plank
2
-
3
Plank with Shoulder Taps
1
30 reps
-
4
Side Plank
2
1 mins
-
5
Push Up
3
-
6
Glute Bridge (Bodyweight)
2
-
7
Sit Up
3
-
8
Abs Crunch (Bodyweight)
2
10 reps
-
9
Oblique Crunch
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
30 reps
-
2
Plank
2
-
3
Plank with Shoulder Taps
1
30 reps
-
4
Side Plank
2
1 mins
-
5
Push Up
3
-
6
Glute Bridge (Bodyweight)
2
-
7
Sit Up
3
-
8
Abs Crunch (Bodyweight)
2
10 reps
-
9
Oblique Crunch
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
30 reps
-
2
Plank
2
-
3
Plank with Shoulder Taps
1
30 reps
-
4
Side Plank
2
1 mins
-
5
Push Up
3
-
6
Glute Bridge (Bodyweight)
2
-
7
Sit Up
3
-
8
Abs Crunch (Bodyweight)
2
10 reps
-
9
Oblique Crunch
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
30 reps
-
2
Plank
2
-
3
Plank with Shoulder Taps
1
30 reps
-
4
Side Plank
2
1 mins
-
5
Push Up
3
-
6
Glute Bridge (Bodyweight)
2
-
7
Sit Up
3
-
8
Abs Crunch (Bodyweight)
2
10 reps
-
9
Oblique Crunch
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
30 reps
-
2
Plank
2
-
3
Plank with Shoulder Taps
1
30 reps
-
4
Side Plank
2
1 mins
-
5
Push Up
3
-
6
Glute Bridge (Bodyweight)
2
-
7
Sit Up
3
-
8
Abs Crunch (Bodyweight)
2
10 reps
-
9
Oblique Crunch
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
30 reps
-
2
Plank
2
-
3
Plank with Shoulder Taps
1
30 reps
-
4
Side Plank
2
1 mins
-
5
Push Up
3
-
6
Glute Bridge (Bodyweight)
2
-
7
Sit Up
3
-
8
Abs Crunch (Bodyweight)
2
10 reps
-
9
Oblique Crunch
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
30 reps
-
2
Plank
2
-
3
Plank with Shoulder Taps
1
30 reps
-
4
Side Plank
2
1 mins
-
5
Push Up
3
-
6
Glute Bridge (Bodyweight)
2
-
7
Sit Up
3
-
8
Abs Crunch (Bodyweight)
2
10 reps
-
9
Oblique Crunch
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
30 reps
-
2
Plank
2
-
3
Plank with Shoulder Taps
1
30 reps
-
4
Side Plank
2
1 mins
-
5
Push Up
3
-
6
Glute Bridge (Bodyweight)
2
-
7
Sit Up
3
-
8
Abs Crunch (Bodyweight)
2
10 reps
-
9
Oblique Crunch
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
30 reps
-
2
Plank
2
-
3
Plank with Shoulder Taps
1
30 reps
-
4
Side Plank
2
1 mins
-
5
Push Up
3
-
6
Glute Bridge (Bodyweight)
2
-
7
Sit Up
3
-
8
Abs Crunch (Bodyweight)
2
10 reps
-
9
Oblique Crunch
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
30 reps
-
2
Plank
2
-
3
Plank with Shoulder Taps
1
30 reps
-
4
Side Plank
2
1 mins
-
5
Push Up
3
-
6
Glute Bridge (Bodyweight)
2
-
7
Sit Up
3
-
8
Abs Crunch (Bodyweight)
2
10 reps
-
9
Oblique Crunch
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
30 reps
-
2
Plank
2
-
3
Plank with Shoulder Taps
1
30 reps
-
4
Side Plank
2
1 mins
-
5
Push Up
3
-
6
Glute Bridge (Bodyweight)
2
-
7
Sit Up
3
-
8
Abs Crunch (Bodyweight)
2
10 reps
-
9
Oblique Crunch
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
30 reps
-
2
Plank
2
-
3
Plank with Shoulder Taps
1
30 reps
-
4
Side Plank
2
1 mins
-
5
Push Up
3
-
6
Glute Bridge (Bodyweight)
2
-
7
Sit Up
3
-
8
Abs Crunch (Bodyweight)
2
10 reps
-
9
Oblique Crunch
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
30 reps
-
2
Plank
2
-
3
Plank with Shoulder Taps
1
30 reps
-
4
Side Plank
2
1 mins
-
5
Push Up
3
-
6
Glute Bridge (Bodyweight)
2
-
7
Sit Up
3
-
8
Abs Crunch (Bodyweight)
2
10 reps
-
9
Oblique Crunch
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
-
2
Plank
2
-
3
Plank with Shoulder Taps
1
-
4
Side Plank
2
-
5
Push Up
3
-
6
Glute Bridge (Bodyweight)
2
-
7
Sit Up
3
-
8
Abs Crunch (Bodyweight)
2
-
9
Oblique Crunch
2
-
10
Bent Leg Raise
1
-
11
Stretching
1
12 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
30 reps
-
2
Plank
2
-
3
Plank with Shoulder Taps
1
30 reps
-
4
Side Plank
2
1 mins
-
5
Push Up
3
-
6
Glute Bridge (Bodyweight)
2
-
7
Sit Up
3
-
8
Abs Crunch (Bodyweight)
2
10 reps
-
9
Oblique Crunch
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
30 reps
-
2
Plank
2
-
3
Plank with Shoulder Taps
1
30 reps
-
4
Side Plank
2
1 mins
-
5
Push Up
3
-
6
Glute Bridge (Bodyweight)
2
-
7
Sit Up
3
-
8
Abs Crunch (Bodyweight)
2
10 reps
-
9
Oblique Crunch
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
30 reps
-
2
Plank
2
-
3
Plank with Shoulder Taps
1
30 reps
-
4
Side Plank
2
1 mins
-
5
Push Up
3
-
6
Glute Bridge (Bodyweight)
2
-
7
Sit Up
3
-
8
Abs Crunch (Bodyweight)
2
10 reps
-
9
Oblique Crunch
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
30 reps
-
2
Plank
2
-
3
Plank with Shoulder Taps
1
30 reps
-
4
Side Plank
2
1 mins
-
5
Push Up
3
-
6
Glute Bridge (Bodyweight)
2
-
7
Sit Up
3
-
8
Abs Crunch (Bodyweight)
2
10 reps
-
9
Oblique Crunch
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
30 reps
-
2
Plank
2
-
3
Plank with Shoulder Taps
1
30 reps
-
4
Side Plank
2
1 mins
-
5
Push Up
3
-
6
Glute Bridge (Bodyweight)
2
-
7
Sit Up
3
-
8
Abs Crunch (Bodyweight)
2
10 reps
-
9
Oblique Crunch
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
30 reps
-
2
Plank
2
-
3
Plank with Shoulder Taps
1
30 reps
-
4
Side Plank
2
1 mins
-
5
Push Up
3
-
6
Glute Bridge (Bodyweight)
2
-
7
Sit Up
3
-
8
Abs Crunch (Bodyweight)
2
10 reps
-
9
Oblique Crunch
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
30 reps
-
2
Plank
2
-
3
Plank with Shoulder Taps
1
30 reps
-
4
Side Plank
2
1 mins
-
5
Push Up
3
-
6
Glute Bridge (Bodyweight)
2
-
7
Sit Up
3
-
8
Abs Crunch (Bodyweight)
2
10 reps
-
9
Oblique Crunch
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
30 reps
-
2
Plank
2
-
3
Plank with Shoulder Taps
1
30 reps
-
4
Side Plank
2
1 mins
-
5
Push Up
3
-
6
Glute Bridge (Bodyweight)
2
-
7
Sit Up
3
-
8
Abs Crunch (Bodyweight)
2
10 reps
-
9
Oblique Crunch
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
30 reps
-
2
Plank
2
-
3
Plank with Shoulder Taps
1
30 reps
-
4
Side Plank
2
1 mins
-
5
Push Up
3
-
6
Glute Bridge (Bodyweight)
2
-
7
Sit Up
3
-
8
Abs Crunch (Bodyweight)
2
10 reps
-
9
Oblique Crunch
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
30 reps
-
2
Plank
2
-
3
Plank with Shoulder Taps
1
30 reps
-
4
Side Plank
2
1 mins
-
5
Push Up
3
-
6
Glute Bridge (Bodyweight)
2
-
7
Sit Up
3
-
8
Abs Crunch (Bodyweight)
2
10 reps
-
9
Oblique Crunch
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
30 reps
-
2
Plank
2
-
3
Plank with Shoulder Taps
1
30 reps
-
4
Side Plank
2
1 mins
-
5
Push Up
3
-
6
Glute Bridge (Bodyweight)
2
-
7
Sit Up
3
-
8
Abs Crunch (Bodyweight)
2
10 reps
-
9
Oblique Crunch
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
30 reps
-
2
Plank
2
-
3
Plank with Shoulder Taps
1
30 reps
-
4
Side Plank
2
1 mins
-
5
Push Up
3
-
6
Glute Bridge (Bodyweight)
2
-
7
Sit Up
3
-
8
Abs Crunch (Bodyweight)
2
10 reps
-
9
Oblique Crunch
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
30 reps
-
2
Plank
2
-
3
Plank with Shoulder Taps
1
30 reps
-
4
Side Plank
2
1 mins
-
5
Push Up
3
-
6
Glute Bridge (Bodyweight)
2
-
7
Sit Up
3
-
8
Abs Crunch (Bodyweight)
2
10 reps
-
9
Oblique Crunch
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
30 reps
-
2
Plank
2
-
3
Plank with Shoulder Taps
1
30 reps
-
4
Side Plank
2
1 mins
-
5
Push Up
3
-
6
Glute Bridge (Bodyweight)
2
-
7
Sit Up
3
-
8
Abs Crunch (Bodyweight)
2
10 reps
-
9
Oblique Crunch
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
30 reps
-
2
Plank
2
-
3
Plank with Shoulder Taps
1
30 reps
-
4
Side Plank
2
1 mins
-
5
Push Up
3
-
6
Glute Bridge (Bodyweight)
2
-
7
Sit Up
3
-
8
Abs Crunch (Bodyweight)
2
10 reps
-
9
Oblique Crunch
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
30 reps
-
2
Plank
2
-
3
Plank with Shoulder Taps
1
30 reps
-
4
Side Plank
2
1 mins
-
5
Push Up
3
-
6
Glute Bridge (Bodyweight)
2
-
7
Sit Up
3
-
8
Abs Crunch (Bodyweight)
2
10 reps
-
9
Oblique Crunch
2
10 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Squat (Bodyweight)
1 Set
-
2
Plank
2 Sets
-
3
Plank with Shoulder Taps
1 Set
-
4
Side Plank
2 Sets
-
5
Push Up
3 Sets
-
6
Glute Bridge (Bodyweight)
2 Sets
-
7
Sit Up
3 Sets
-
8
Abs Crunch (Bodyweight)
2 Sets
-
9
Oblique Crunch
2 Sets
-
10
Bent Leg Raise
1 Set
-
11
Stretching
1 Set
12 mins
-
Day 2
1
Squat (Bodyweight)
1 Set
-
2
Plank
2 Sets
-
3
Plank with Shoulder Taps
1 Set
-
4
Side Plank
2 Sets
-
5
Push Up
3 Sets
-
6
Glute Bridge (Bodyweight)
2 Sets
-
7
Sit Up
3 Sets
-
8
Abs Crunch (Bodyweight)
2 Sets
-
9
Oblique Crunch
2 Sets
-
10
Bent Leg Raise
1 Set
-
11
Stretching
1 Set
12 mins
-
Day 3
1
Squat (Bodyweight)
1 Set
-
2
Plank
2 Sets
-
3
Plank with Shoulder Taps
1 Set
-
4
Side Plank
2 Sets
-
5
Push Up
3 Sets
-
6
Glute Bridge (Bodyweight)
2 Sets
-
7
Sit Up
3 Sets
-
8
Abs Crunch (Bodyweight)
2 Sets
-
9
Oblique Crunch
2 Sets
-
10
Bent Leg Raise
1 Set
-
11
Stretching
1 Set
12 mins
-
Day 4
1
Squat (Bodyweight)
1 Set
-
2
Plank
2 Sets
-
3
Plank with Shoulder Taps
1 Set
-
4
Side Plank
2 Sets
-
5
Push Up
3 Sets
-
6
Glute Bridge (Bodyweight)
2 Sets
-
7
Sit Up
3 Sets
-
8
Abs Crunch (Bodyweight)
2 Sets
-
9
Oblique Crunch
2 Sets
-
10
Bent Leg Raise
1 Set
-
11
Stretching
1 Set
12 mins
-
Day 5
1
Squat (Bodyweight)
1 Set
-
2
Plank
2 Sets
-
3
Plank with Shoulder Taps
1 Set
-
4
Side Plank
2 Sets
-
5
Push Up
3 Sets
-
6
Glute Bridge (Bodyweight)
2 Sets
-
7
Sit Up
3 Sets
-
8
Abs Crunch (Bodyweight)
2 Sets
-
9
Oblique Crunch
2 Sets
-
10
Bent Leg Raise
1 Set
-
11
Stretching
1 Set
12 mins
-