Program Description
Build strength and muscle.
Program Overview
- LevelIntermediate, Novice
- GoalBodyweight Fitness, Muscle & Sculpting
- EquipmentDumbbell Only
- Program Length10 weeks
- Time Per Workout40 minutes
- CreatedJan 03, 2026 05:40
- Last EditedJan 04, 2026 02:18
Muscle Engagement
Front
Back
MuscleSet
Triceps
18.3%
Front Delts
16.3%
Upper Back
11.4%
Middle Delts
10.2%
Chest
8.8%
Abs
5.8%
Glutes
5.3%
Hamstrings
5%
Quadriceps
4.8%
Lats
3.5%
Rear Delts
3.5%
Biceps
3%
Adductors
1.9%
Forearms
1.5%
Other
0.5%
Lower Back
0.3%
START THE PROGRAM
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ON THE BOOSTCAMP APP FOR FREE
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Heel Elevated Squat
1
1 mins
-
2
RDL
1
1 mins
-
3
RDL
1
1 mins
-
4
High Squat
1
1 mins
-
5
Lunge (L)
1
1 mins
-
6
Lunge (R)
1
1 mins
-
7
Foot Elevated Lunge (L)
1
1 mins
-
8
Foot Elevated Lunge (R)
1
1 mins
-
9
High Squat
1
1 mins
-
10
Staggered RDL (L)
1
1 mins
-
11
Staggered RDL (R)
1
1 mins
-
12
Half Rep RDL (L)
1
1 mins
-
13
Half Rep RDL (R)
1
1 mins
-
14
High Squat
1
1 mins
-
15
Lunge To RDL (L)
1
1 mins
-
16
Lunge To RDL (R)
1
1 mins
-
17
Staggered RDL To Staggered Squat (L)
1
1 mins
-
18
Staggered RDL To Staggered Squat (R)
1
1 mins
-
19
High Squat
1
1 mins
-
20
Bodyweight Lunge (L)
1
1 mins
-
21
Bodyweight Lunge (R)
1
1 mins
-
22
Bodyweight Foot Elevated Lunge (L)
1
1 mins
-
23
Bodyweight Foot Elevated Lunge (R)
1
1 mins
-
24
100x Bodyweight Heel Elevated Squat
1
100 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press
1
60 mins
-
2
Chest Press
1
1 mins
-
3
Chest Press
1
1 mins
-
4
Overhead Tricep Extension (Dumbbell)
1
1 mins
-
5
Diamond Press X2 Dumbbells
1
1 mins
-
6
Diamond Press X1 Dumbbell
1
1 mins
-
7
Push Up
1
1 mins
-
8
Deadstop Push Up
1
1 mins
-
9
Overhead Tricep Extension (Dumbbell)
1
1 mins
-
10
Flyes
1
1 mins
-
11
Alternating Flyes
1
1 mins
-
12
Tricep Push Up
1
1 mins
-
13
Deadstop Push Up
1
1 mins
-
14
Overhead Tricep Extension (Dumbbell)
1
1 mins
-
15
Skull Crusher X2 Dumbbells
1
1 mins
-
16
Skull Crusher X1 Dumbbell
1
1 mins
-
17
Push Up
1
1 mins
-
18
Diamond Push Up
1
1 mins
-
19
Overhead Tricep Extension (Dumbbell)
1
1 mins
-
20
Shoulder Crushers
1
1 mins
-
21
Lying Overhead Extension
1
1 mins
-
22
Cobra Push Up
1
1 mins
-
23
Diamond Cobra Push Up
1
1 mins
-
24
Overhead Tricep Extension (Dumbbell)
1
1 mins
-
25
100x Tricep Press
1
100 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Heel Elevated Squat
1
0.5 mins
-
2
1.5 Rep Heel Elevated Squat
1
0.5 mins
-
3
Bodyweight Half Rep Heel Elevated Squat
1
0.5 mins
-
4
Heel Elevated Squat
1
0.5 mins
-
5
1.5 Rep Heel Elevated Squat
1
0.5 mins
-
6
Bodyweight Half Rep Heel Elevated Squat
1
0.5 mins
-
7
High Squat
1
0.5 mins
-
8
RDL
1
0.5 mins
-
9
High Squat To RDL
1
0.5 mins
-
10
High Squat
1
0.5 mins
-
11
RDL
1
0.5 mins
-
12
High Squat To RDL
1
0.5 mins
-
13
On Toes Squat
1
0.5 mins
-
14
Bodyweight Half Rep On Toes Squat
1
0.5 mins
-
15
Squat (Dumbbell)
1
0.5 mins
-
16
Alternating Lunge
1
0.5 mins
-
17
Bodyweight On Toes Hold
1
0.5 mins
-
18
Bodyweight Alternating Lunge
1
0.5 mins
-
19
Alternating Lunge
1
0.5 mins
-
20
Bodyweight On Toes Hold
1
0.5 mins
-
21
Bodyweight Alternating Lunge
1
0.5 mins
-
22
Rear Step Forward Lean Alternating Lunge
1
0.5 mins
-
23
Forward Lean Alternating Lunge
1
0.5 mins
-
24
Bodyweight Rear Alternating Lunge
1
0.5 mins
-
25
Rear Step Forward Lean Alternating Lunge
1
0.5 mins
-
26
Forward Lean Alternating Lunge
1
0.5 mins
-
27
Bodyweight Rear Alternating Lunge
1
0.5 mins
-
28
On Toes Squat
1
0.5 mins
-
29
Bodyweight Half Rep On Toes Squat
1
0.5 mins
-
30
Squat (Dumbbell)
1
0.5 mins
-
31
Goblet Squat
1
0.5 mins
-
32
Goblet Squat Hold
1
0.5 mins
-
33
Bodyweight Half Rep Goblet Squat
1
0.5 mins
-
34
Goblet Squat
1
0.5 mins
-
35
Goblet Squat Hold
1
0.5 mins
-
36
Bodyweight Half Rep Goblet Squat
1
0.5 mins
-
37
Staggered Squat (L)
1
0.5 mins
-
38
Half Rep RDL
1
0.5 mins
-
39
Staggered Squat (L) To RDL
1
0.5 mins
-
40
Staggered Squat (R)
1
0.5 mins
-
41
Half Rep RDL
1
0.5 mins
-
42
Staggered Squat (R) To RDL
1
0.5 mins
-
43
On Toes Squat
1
0.5 mins
-
44
Bodyweight Half Rep On Toes Squat
1
0.5 mins
-
45
Squat (Dumbbell)
1
0.5 mins
-
46
Elevated Curtsey Lunge
1
0.5 mins
-
47
Bodyweight Half Rep Elevated Curtsey Lunge
1
0.5 mins
-
48
Bodyweight Full Range Curtsey Lunge
1
0.5 mins
-
49
Curtsey Lunge To Squat
1
0.5 mins
-
50
Bodyweight Curtsey Lunge Hold
1
0.5 mins
-
51
Bodyweight Curtsey Lunge To Squat
1
0.5 mins
-
52
50x Calf Raises With Dumbbells
1
50 reps
-
53
50x Calf Raises Without Dumbbells
1
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Alternating Shoulder Press
1
1 mins
-
2
No Lower Arnold Press
1
1 mins
-
3
No Lower Arnold Press
1
1 mins
-
4
Shoulder Press
1
1 mins
-
5
Shoulder Press
1
1 mins
-
6
Arnold Press
1
1 mins
-
7
Arnold Press
1
1 mins
-
8
Alternating Shoulder Press
1
1 mins
-
9
Pike Push Up
1
1 mins
-
10
Pike Push Up
1
1 mins
-
11
Rear Delt Fly (Dumbbell)
1
1 mins
-
12
Rear Delt Fly (Dumbbell)
1
1 mins
-
13
Lateral Raise (Dumbbell)
1
1 mins
-
14
Lateral Raise (Dumbbell)
1
1 mins
-
15
Alternating Shoulder Press
1
1 mins
-
16
Hammer Raises
1
1 mins
-
17
Hammer Raises
1
1 mins
-
18
Partial Raises
1
1 mins
-
19
Partial Raises
1
1 mins
-
20
Arc Raises
1
1 mins
-
21
Arc Raises
1
1 mins
-
22
Alternating Shoulder Press
1
1 mins
-
23
Driving The Car
1
1 mins
-
24
Driving The Car
1
1 mins
-
25
50x Plank To Dolphin
1
50 reps
-
26
50x Plank Saw
1
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Heel Elevated Squat
1
1 mins
-
2
Squat (Dumbbell)
1
1 mins
-
3
1.5 Rep Squat
1
1 mins
-
4
Close Stance Lunge (L)
1
1 mins
-
5
Close Stance Lunge (R)
1
1 mins
-
6
1.5 Rep Close Stance Lunge (L)
1
1 mins
-
7
1.5 Rep Close Stance Lunge (R)
1
1 mins
-
8
Heel Elevated Squat
1
1 mins
-
9
1.5 Rep Elevated Squat
1
1 mins
-
10
Half Rep Elevated Squat X1 Dumbbell
1
1 mins
-
11
Staggered Squat (L)
1
1 mins
-
12
Staggered Squat (R)
1
1 mins
-
13
1.5 Rep Staggered Squat (L)
1
1 mins
-
14
1.5 Rep Staggered Squat (R)
1
1 mins
-
15
Heel Elevated Squat
1
1 mins
-
16
Half Rep Squat
1
1 mins
-
17
Squat (Dumbbell)
1
1 mins
-
18
Wall Sit With 1x Dumbbell
1
1 mins
-
19
Bodyweight Wall Sit
1
1 mins
-
20
Heel Elevated Squat
1
1 mins
-
21
Calf Raises (L)
1
1 mins
-
22
Calf Raises Hold (L)
1
1 mins
-
23
Calf Raises (L)
1
1 mins
-
24
Calf Raises (R)
1
1 mins
-
25
Calf Raises Hold (R)
1
1 mins
-
26
Calf Raises (R)
1
1 mins
-
27
Bodyweight Calf Raises (L)
1
1 mins
-
28
Bodyweight Calf Raise Pulses (L)
1
1 mins
-
29
Bodyweight Calf Raises (L)
1
1 mins
-
30
Bodyweight Calf Raises (R)
1
1 mins
-
31
Bodyweight Calf Raise Pulses (R)
1
1 mins
-
32
Bodyweight Calf Raises (R)
1
1 mins
-
33
100x Bodyweight Calf Raise Wall Sits
1
100 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press
1
1 mins
-
2
Flyes
1
1 mins
-
3
Push Up
1
1 mins
-
4
Dips
1
1 mins
-
5
Tricep Push Up
1
1 mins
-
6
Dips
1
1 mins
-
7
Tricep Push Up
1
1 mins
-
8
Chest Press
1
1 mins
-
9
Flyes
1
1 mins
-
10
Push Up
1
1 mins
-
11
Diamond Press
1
1 mins
-
12
Tricep Press
1
1 mins
-
13
Diamond Press
1
1 mins
-
14
Tricep Press
1
1 mins
-
15
Chest Press
1
1 mins
-
16
Flyes
1
1 mins
-
17
Push Up
1
1 mins
-
18
Deadstop Wide Push Up
1
1 mins
-
19
Deadstop Tricep Push Up
1
1 mins
-
20
Deadstop Wide Push Up
1
1 mins
-
21
Deadstop Tricep Push Up
1
1 mins
-
22
Chest Press
1
1 mins
-
23
Flyes
1
1 mins
-
24
Push Up
1
1 mins
-
25
Elevated Push Up To Side Plank (L, R)
4
1 mins
-
26
50x Cobra Push Up
1
50 reps
-
27
50x Diamond Hand Position Cobra Push Up
1
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat > Rear Lunges > RDL
1
0.6 mins
-
2
High Squat
1
0.6 mins
-
3
Lunge (L, R)
2
0.6 mins
-
4
RDL
1
0.6 mins
-
5
Staggered Squat > Rear Lunge > Staggered RDL (L, R)
2
0.6 mins
-
6
Staggered Squat (L, R)
2
0.6 mins
-
7
Rear Step Lunge (L, R)
2
0.6 mins
-
8
Staggered RDL (L, R)
2
0.6 mins
-
9
100x Rear Lunge > Squat (25x L, 25x R, 25x L, 25x R)
1
100 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Alternating Rear Delt Fly
1
1 mins
-
2
Arnold Press
1
1 mins
-
3
Arc Raises
1
1 mins
-
4
Partial To Lateral Raise
1
1 mins
-
5
Frontal Raise
1
1 mins
-
6
Half Rep Press
1
1 mins
-
7
Pike Push Up
1
1 mins
-
8
Upright Row (Dumbbell)
1
1 mins
-
9
100x Partial Lateral Raise
1
100 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Heel Elevated Squat
2
1 mins
-
2
Paused High Squat
1
1 mins
-
3
Half Rep Heel Elevated Squat
1
1 mins
-
4
Heel Elevated Lunge (L, R)
4
1 mins
-
5
1.5 Rep Heel Elevated Squat
2
1 mins
-
6
Heel Elevated Staggered Squat (L, R)
4
1 mins
-
7
Half Rep Heel Elevated Squat
1
1 mins
-
8
Bodyweight Heel Elevated Kneel To Squat (L, R)
4
1 mins
-
9
Half Rep Heel Elevated Squat
1
1 mins
-
10
Heel Raises (20 Sec) - Heel Raise Pulse (20 Sec) - Heel Raises (20 Sec)
1
1 mins
-
11
Heel Raise Hold (20 Sec) - Heel Raises (20 Sec) - Heel Raise Pulse (20 Sec) - Heel Raises (20 Sec)
1
1.3 mins
-
12
Half Rep Heel Elevated Squat
1
1 mins
-
13
Squat (Dumbbell)
2
1 mins
-
14
Half Rep Heel Elevated Squat
1
1 mins
-
15
100x Calf Raises In Squat Hold
1
100 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press
2
1 mins
-
2
Arnold Press
2
1 mins
-
3
Frontal Then Lateral Raise
1
1 mins
-
4
Pause At Bottom Flyes
2
1 mins
-
5
1.5 Rep Flyes
2
1 mins
-
6
Frontal Then Lateral Raise
1
1 mins
-
7
Skull Crusher X1 Dumbbell
2
1 mins
-
8
Skull Crusher X2 Dumbbells
2
1 mins
-
9
Frontal Then Lateral Raise
1
1 mins
-
10
Rear Delt Row
2
1 mins
-
11
Arc Raises
2
1 mins
-
12
Frontal Then Lateral Raise
1
1 mins
-
13
Partial Rear Delt Flyes
2
1 mins
-
14
Dumbbell Touch At Bottom Lateral Raise
2
1 mins
-
15
Frontal Then Lateral Raise
1
1 mins
-
16
Around The World
2
1 mins
-
17
25x Toe Touch Crunch
1
25 reps
-
18
25x Toe Touch Extend Crunch
1
25 reps
-
19
25x Straight Leg Lower
1
25 reps
-
20
25x Straight Leg Lower Hand Taps
1
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press
1
1 mins
-
2
Chest Press
1
1 mins
-
3
Single Arm Row (L)
1
1 mins
-
4
Single Arm Row (R)
1
1 mins
-
5
Diagonal Raise
1
1 mins
-
6
Alternating Chest Press
1
1 mins
-
7
Alternating Chest Press
1
1 mins
-
8
Pullover
1
1 mins
-
9
Pullover
1
1 mins
-
10
Diagonal Raise
1
1 mins
-
11
Push Up
1
1 mins
-
12
Push Up
1
1 mins
-
13
Landmine Row
1
1 mins
-
14
Landmine Row
1
1 mins
-
15
Diagonal Raise
1
1 mins
-
16
Single Arm Rear Fly (L)
1
1 mins
-
17
Single Arm Rear Fly (R)
1
1 mins
-
18
Shoulder Press
1
1 mins
-
19
Shoulder Press
1
1 mins
-
20
Diagonal Raise
1
1 mins
-
21
Skull Crusher (Dumbbell)
1
1 mins
-
22
Skull Crusher (Dumbbell)
1
1 mins
-
23
Alternating Palm Up Curl Then Hammer Curl
1
1 mins
-
24
Alternating Palm Up Curl Then Hammer Curl
1
1 mins
-
25
100x Frontal Raises
1
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Heel Elevated Squat, Goblet Squat X1 Dumbbell
1
1.5 mins
-
2
Heel Elevated Squat, Goblet Squat X1 Dumbbell
1
1.5 mins
-
3
RDL X2 Dumbbells, RDL X1 Dumbbell
1
1.5 mins
-
4
Deadstop Lunge (L), Lunge To Squat (L)
1
1.5 mins
-
5
Deadstop Lunge (R), Lunge To Squat (R)
1
1.5 mins
-
6
RDL X2 Dumbbells, RDL X1 Dumbbell
1
1.5 mins
-
7
Curtsey Lunge (L), Curtsey Lunge To Squat (L)
1
1.5 mins
-
8
Curtsey Lunge (R), Curtsey Lunge To Squat (R)
1
1.5 mins
-
9
RDL X2 Dumbbells, RDL X1 Dumbbell
1
1.5 mins
-
10
Static Lunge (L), Lunge To Squat (L)
1
1.5 mins
-
11
Static Lunge (R), Lunge To Squat (R)
1
1.5 mins
-
12
RDL X2 Dumbbells, RDL X1 Dumbbell
1
1.5 mins
-
13
Staggered Squat (L), Staggered Squat To Lunge (L)
1
1.5 mins
-
14
Staggered Squat (R), Staggered Squat To Lunge (R)
1
1.5 mins
-
15
RDL X2 Dumbbells, RDL X1 Dumbbell
1
1.5 mins
-
16
Bulgarian Lunge (L), Bungarian Lunge Forward Lean (L)
1
1.5 mins
-
17
Bulgarian Lunge (R), Bulgarian Lunge Forward Lean (R)
1
1.5 mins
-
18
RDL X2 Dumbbells, RDL X1 Dumbbell
1
1.5 mins
-
19
100x Glute Bridge Lift X1 Dumbbell
1
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press
1
1 mins
-
2
Chest Press
1
1 mins
-
3
Single Arm Row (L)
1
1 mins
-
4
Single Arm Row (R)
1
1 mins
-
5
Single Arm Row (L)
1
1 mins
-
6
Single Arm Row (R)
1
1 mins
-
7
Decline Push Up
1
1 mins
-
8
Pullover
1
1 mins
-
9
Pullover
1
1 mins
-
10
Supine Row (L)
1
1 mins
-
11
Supine Row (R)
1
1 mins
-
12
Supine Row (L)
1
1 mins
-
13
Supine Row (R)
1
1 mins
-
14
Decline Push Up
1
1 mins
-
15
Shoulder Press
1
1 mins
-
16
Shoulder Press
1
1 mins
-
17
Arnold Press
1
1 mins
-
18
Arnold Press
1
1 mins
-
19
Decline Push Up
1
1 mins
-
20
Lateral Raise (Dumbbell)
1
1 mins
-
21
Lateral Raise (Dumbbell)
1
1 mins
-
22
Dips
1
1 mins
-
23
Dips
1
1 mins
-
24
Decline Push Up
1
1 mins
-
25
Curl
1
1 mins
-
26
Hammer Curl (Dumbbell)
1
1 mins
-
27
100x Skull Crushers
1
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
1.5 Rep Sumo Squats
1
0.6 mins
-
2
1.5 Rep Sumo Squats
1
0.6 mins
-
3
1.5 Rep Sumo Squats
1
0.6 mins
-
4
Lunge (L)
1
0.6 mins
-
5
Lunge (R)
1
0.6 mins
-
6
Lunge (L)
1
0.6 mins
-
7
Lunge (R)
1
0.6 mins
-
8
Single Leg RDL (L)
1
0.6 mins
-
9
Single Leg RDL (R)
1
0.6 mins
-
10
Goblet Squat
1
0.6 mins
-
11
Goblet Squat
1
0.6 mins
-
12
Goblet Squat
1
0.6 mins
-
13
Goblet Squat
1
0.6 mins
-
14
1.5 Rep Staggered RDL (L)
1
0.6 mins
-
15
1.5 Rep Staggered RDL (R)
1
0.6 mins
-
16
1.5 Rep Staggered RDL (L)
1
0.6 mins
-
17
1.5 Rep Staggered RDL (R)
1
0.6 mins
-
18
Single Leg RDL (L)
1
0.6 mins
-
19
Single Leg RDL (R)
1
0.6 mins
-
20
Bulgarian Lunge X1 Dumbbell (L)
1
0.6 mins
-
21
Bulgarian Lunge X1 Dumbbell (R)
1
1.5 mins
-
22
Bulgarian Lunge X1 Dumbbell (L)
1
0.6 mins
-
23
Bulgarian Lunge X1 Dumbbell (R)
1
0.6 mins
-
24
Lunge To Stand (L)
1
0.6 mins
-
25
Lunge To Stand (R)
1
0.6 mins
-
26
Lunge To Forward Lean Hand Tap (L)
1
0.6 mins
-
27
Lunge To Forward Lean Hand Tap (R)
1
0.6 mins
-
28
Single Leg RDL (L)
1
0.6 mins
-
29
Single Leg RDL (R)
1
0.6 mins
-
30
1.5 Rep Quad Focused Bulgarian Lunge (L)
1
0.6 mins
-
31
1.5 Rep Quad Focused Bulgarian Lunge (R)
1
0.6 mins
-
32
1.5 Rep Quad Focused Bulgarian Lunge (L)
1
0.6 mins
-
33
1.5 Rep Quad Focused Bulgarian Lunge (R)
1
0.6 mins
-
34
Kneel To Squat (L)
1
0.6 mins
-
35
Kneel To Squat (R)
1
0.6 mins
-
36
Kneel To Squat (L)
1
0.6 mins
-
37
Kneel To Squat (R)
1
0.6 mins
-
38
100x Bodyweight Alternating Bulgarian Lunges (25x L, 25x R, 25x L, 25x R)
1
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press
1
0.75 mins
-
2
Deadstop Chest Press
1
0.75 mins
-
3
Chest Press
1
0.75 mins
-
4
Deadstop Chest Press
1
0.75 mins
-
5
Diamond Press
1
0.75 mins
-
6
Pullover
1
0.75 mins
-
7
Single Arm Row (L)
1
0.75 mins
-
8
Single Arm Deadstop Row (L)
1
0.75 mins
-
9
Single Arm Row (R)
1
0.75 mins
-
10
Single Arm Deadstop Row (R)
1
0.75 mins
-
11
Single Arm Momentum Row (L)
1
0.75 mins
-
12
Single Arm Momentum Deadstop Row (L)
1
0.75 mins
-
13
Single Arm Momentum Row (R)
1
0.75 mins
-
14
Single Arm Momentum Deadstop Row (R)
1
0.75 mins
-
15
Diamond Press
1
0.75 mins
-
16
Pullover
1
0.75 mins
-
17
Shoulder Press (L)
1
0.75 mins
-
18
Shoulder Press (R)
1
0.75 mins
-
19
Shoulder Press (L)
1
0.75 mins
-
20
Shoulder Press (R)
1
0.75 mins
-
21
Arnold Press (L)
1
0.75 mins
-
22
Arnold Press (R)
1
0.75 mins
-
23
Arnold Press (L)
1
0.75 mins
-
24
Arnold Press (R)
1
0.75 mins
-
25
Diamond Press
1
0.75 mins
-
26
Pullover
1
0.75 mins
-
27
Push Press (L)
1
0.75 mins
-
28
Push Press (R)
1
0.75 mins
-
29
Push Press (L)
1
0.75 mins
-
30
Push Press (R)
1
0.75 mins
-
31
Lateral Raise (L)
1
0.75 mins
-
32
Lateral Raise (R)
1
0.75 mins
-
33
Lateral Raise (L)
1
0.75 mins
-
34
Lateral Raise (R)
1
0.75 mins
-
35
Diamond Press
1
0.75 mins
-
36
Pullover
1
0.75 mins
-
37
100x Reverse Crunch To Toe Taps
1
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat X10 - Lateral Walk X20
1
2.5 mins
-
2
Plie Squat X10 - Bodyweight Squat Pulse X10
1
2.5 mins
-
3
RDL X10 - Half Rep RDL X10
1
2.5 mins
-
4
Sumo Deadlift Squat X10 - Bodyweight Half Rep Sumo Deadlift Squat X10
1
2.5 mins
-
5
Deadstop Lunge X10 (L) - Bodyweight Lunge X10 (L)
1
2.5 mins
-
6
Deadstop Lunge X10 (R) - Bodyweight Lunge X10 (R)
1
2.5 mins
-
7
Curtsey Lunge To Stand X10 (L) - Bodyweight Curtsey Lunge To Squat X10 (L)
1
2.5 mins
-
8
Curtsey Lunge To Stand X10 (R) - Bodyweight Curtsey Lunge To Squat X10 (R)
1
2.5 mins
-
9
Half Rep Staggered RDL X10 (L) - RDL To Lunge X10 (L)
1
2.5 mins
-
10
Half Rep Staggered RDL X10 (R) - RDL To Lunge X10 (R)
1
2.5 mins
-
11
Hamstring Lift X10 (L) - Hamstring Lift X10 (R)
1
2.5 mins
-
12
Half Rep Heel Elevated Squat X10 - Forward And Back Squat Walk X20
1
2.5 mins
-
13
100x Hand Tap Squats
1
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Paused Push Up
1
1 mins
-
2
Push Up
6
0.3 mins
-
3
Row
1
1 mins
-
4
Supine Row
6
0.3 mins
-
5
Diagonal Raise
1
1 mins
-
6
Lateral Raise (Dumbbell)
6
0.3 mins
-
7
Slow Dips
1
1 mins
-
8
Dips
6
0.3 mins
-
9
No Lower Arnold Press
1
1 mins
-
10
Arnold Press
6
0.3 mins
-
11
Deadstop Tricep Push Up
1
1 mins
-
12
Tricep Push Up
6
0.3 mins
-
13
Frontal Raise
1
1 mins
-
14
Frontal Raise
6
0.3 mins
-
15
100x Tuck Crunch
1
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Squat Pulse - High Squat - Half Rep High Squat - Bodyweight High Squat Hold
1
2 mins
-
2
Elevated Static Lunge - Elevated Static Lunge Hold - Bodyweight Elevated Static Lunge - Elevated Static Lunge
1
2 mins
-
3
Heel Elevated Squat - Heel Elevated Squat Hold - Bodyweight Half Rep Heel Elevated Squat - Heel Elevated Squat
1
2 mins
-
4
RDL With Pause - RDL - Half Rep RDL - RDL
1
2 mins
-
5
Rear Step Lunge - Rear Step Lunge Hold - Bodyweight Rear Step Lunge - Forward Lean Step Lunge
1
2 mins
-
6
Half Rep Staggered RDL - Staggered RDL - Half Rep Staggered RDL - Staggered RDL
1
2 mins
-
7
Static Curtsey Lunge (L) - Step Into Curtsey Lunge (L) - Static Curtsey Lunge (R) - Step Into Curtsey Lunge (R)
1
2 mins
-
8
100x Squat With Dumbbell
1
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press
1
1 mins
-
2
Single Arm Row (L, R)
2
1 mins
-
3
Chest Press
1
1 mins
-
4
Single Arm Row (L, R)
2
1 mins
-
5
Chest Press
1
1 mins
-
6
Single Arm Row (L, R)
2
1 mins
-
7
Rear Delt Fly (Dumbbell)
1
1 mins
-
8
Upright Row To Press
1
1 mins
-
9
Arnold Press To Diagonal Raise
1
1 mins
-
10
Full Lateral Raise To Partial Lateral Raise
1
1 mins
-
11
Around The World Raise To Arc Raise
1
1 mins
-
12
Rear Delt Fly (Dumbbell)
1
1 mins
-
13
Upright Row To Press
1
1 mins
-
14
Arnold Press To Diagonal Raise
1
1 mins
-
15
Full Lateral Raise To Partial Lateral Raise
1
1 mins
-
16
Around The World Raise To Arc Raise
1
1 mins
-
17
Rear Delt Fly (Dumbbell)
1
1 mins
-
18
Upright Row To Press
1
1 mins
-
19
Arnold Press To Diagonal Raise
1
1 mins
-
20
Full Lateral Raise To Partial Lateral Raise
1
1 mins
-
21
Around The World Raise To Arc Raise
1
1 mins
-
22
Rear Delt Fly (Dumbbell)
1
1 mins
-
23
Upright Row To Press
1
1 mins
-
24
Arnold Press To Diagonal Raise
1
1 mins
-
25
Full Lateral Raise To Partial Lateral Raise
1
1 mins
-
26
Around The World Raise To Arc Raise
1
1 mins
-
27
Diamond Press
1
1 mins
-
28
Pullover
1
1 mins
-
29
Diamond Press
1
1 mins
-
30
Pullover
1
1 mins
-
31
Diamond Press
1
1 mins
-
32
Pullover
1
1 mins
-
33
Hammer Curl To Wide Curl
2
1 mins
-
34
100x Opposite Foot Reach Sit Up (25x L, 25x R, 25x L, 25x R)
1
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Forward Lean Bulgarian Lunge (L, R)
2
1 mins
-
2
Forward Lean Bulgarian Lunge (L, R)
2
1 mins
-
3
Bulgarian Lunge X1 Dumbbell (L, R)
2
1 mins
-
4
Bulgarian Lunge With Pause X2 Dumbbells (L, R)
2
1 mins
-
5
Bodyweight Bulgarian Lunge (L, R)
2
1 mins
-
6
Forward Lean Bulgarian Lunge (L, R)
2
1 mins
-
7
Bulgarian Lunge X2 Dumbbell (L, R)
2
1 mins
-
8
Bodyweight Bulgarian Lunge With Pause (L, R)
2
1 mins
-
9
RDL To Lunge (L, R)
4
1 mins
-
10
RDL
2
1 mins
-
11
Forward Lean Bulgarian Lunge (L, R)
2
1 mins
-
12
Staggered RDL (L, R)
2
1 mins
-
13
100x Squats
1
100 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bodyweight Banded Bridge X10, Bodyweight Banded Abduction X10
1
3 mins
-
2
Banded Hip Thrust With Toes Up X10, Banded Hip Thrust With Toes Up Pulses X10
1
3 mins
-
3
Sumo Squat X10, Bodyweight Sumo Squat To RDL X10
1
3 mins
-
4
Hip Thrust Full Range Controlled X5, Hip Thrust Full Range Quick X5
1
3 mins
-
5
Sumo Deadlift Squat X10, Half Rep Bodyweight Sumo Squat X10
1
3 mins
-
6
Staggered Hip Thrust (L) X10, Staggered Hip Thrust (R) X10
1
3 mins
-
7
Bodyweight Banded Diagonal Rear Step (L) X15, Bodyweight Banded Diagonal Rear Step (R) X15
1
3 mins
-
8
Single Leg Explosive Thrust (L) X10, Single Leg Explosive Thrust (R) X10
1
3 mins
-
9
Circle Fire Hydrants (L) X15, Circle Fire Hydrants (R) X15
1
3 mins
-
10
Side Lying Leg Lift (L) X15, Side Lying Leg Lift (R) X15
1
3 mins
-
11
100x Bodyweight Banded Hip Thrusts With Toes Up
1
3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
0.6 mins
-
2
Bent Over Row (Dumbbell)
1
0.6 mins
-
3
Single Arm Renegade Row (L)
1
0.6 mins
-
4
Single Arm Renegade Row (R)
1
0.6 mins
-
5
Rotation Single Arm Row (L)
1
0.6 mins
-
6
Rotation Single Arm Row (R)
1
0.6 mins
-
7
Rotation Single Arm Row (L)
1
0.6 mins
-
8
Rotation Single Arm Row (R)
1
0.6 mins
-
9
Single Arm Renegade Row (L)
1
0.6 mins
-
10
Single Arm Renegade Row (R)
1
0.6 mins
-
11
Paused Pullover
1
0.6 mins
-
12
Paused Pullover
1
0.6 mins
-
13
No Pause Pullover
1
0.6 mins
-
14
No Pause Pullover
1
0.6 mins
-
15
Single Arm Renegade Row (L)
1
0.6 mins
-
16
Single Arm Renegade Row (R)
1
0.6 mins
-
17
Sweep With Pause At Top (L)
1
0.6 mins
-
18
Sweep With Pause At Top (R)
1
0.6 mins
-
19
Sweep With No Pause (L)
1
0.6 mins
-
20
Sweep With No Pause (R)
1
0.6 mins
-
21
Single Arm Renegade Row (L)
1
0.6 mins
-
22
Single Arm Renegade Row (R)
1
0.6 mins
-
23
Hammer Curl (Dumbbell)
1
0.6 mins
-
24
Hammer Curl - Hold - Curl
1
0.6 mins
-
25
Hammer Curl (Dumbbell)
1
0.6 mins
-
26
Wide Curl
1
0.6 mins
-
27
Wide Curl - Hold - Curl
1
0.6 mins
-
28
Wide Curl
1
0.6 mins
-
29
Alternating Dumbbell Curl
1
0.6 mins
-
30
Alternating Dumbbell Curl
1
0.6 mins
-
31
Abs: Tuck Sit Up
1
1 mins
-
32
Abs: Toe Reaches
1
1 mins
-
33
Abs: Straight Leg Reverse Crunch
1
1 mins
-
34
Abs: Toe Taps To Extension
1
1 mins
-
35
Abs: Alternating Scissor Legs
1
1 mins
-
36
Abs: Single Leg Sit Up Reach (L)
1
1 mins
-
37
Abs: Single Leg Sit Up Reach (R)
1
1 mins
-
38
100x Hammer Curl
1
100 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift - Sumo Deadlift Hold - Sumo Deadlift
1
1.5 mins
-
2
Sumo Deadlift - Sumo Deadlift Hold - Sumo Deadlift
1
1.5 mins
-
3
Hip Thrust - Half Rep Hip Thrust - Hip Thrust
1
1.5 mins
-
4
Hip Thrust - Half Rep Hip Thrust - Hip Thrust
1
1.5 mins
-
5
Hamstring Thrust - Hamstring Thrust Hold - Hamstring Thrust
1
1.5 mins
-
6
Hamstring Thrust - Hamstring Thrust Hold - Hamstring Thrust
1
1.5 mins
-
7
Side Kneel - Half Rep Side Kneel - Bodyweight Side Kneel (L)
1
1.5 mins
-
8
Side Kneel - Half Rep Side Kneel - Bodyweight Side Kneel (R)
1
1.5 mins
-
9
Staggered RDL - Half Rep Staggered RDL - Staggered RDL (L)
1
1.5 mins
-
10
Staggered RDL - Half Rep Staggered RDL - Staggered RDL (R)
1
1.5 mins
-
11
Forward Lean Single Leg Lunge - Single Leg Lunge To RDL - Bodyweight Single Leg Lunge (L)
1
1.5 mins
-
12
Forward Lean Single Leg Lunge - Single Leg Lunge To RDL - Bodyweight Single Leg Lunge (R)
1
1.5 mins
-
13
Forward Lean Single Leg Lunge - Forward Lean Single Leg Lunge Hold - Forward Lean Single Leg Lunge (L)
1
1.5 mins
-
14
Forward Lean Single Leg Lunge - Forward Lean Single Leg Lunge Hold - Forward Lean Single Leg Lunge (R)
1
1.5 mins
-
15
Single Leg Thrust - Half Rep Single Leg Thrust - Single Leg Thrust (L)
1
1.5 mins
-
16
Single Leg Thrust - Half Rep Single Leg Thrust - Single Leg Thrust (R)
1
1.5 mins
-
17
Hamstring Lift - Hamstring Lift Hold - Hamstring Lift (L)
1
1.5 mins
-
18
Hamstring Lift - Hamstring Lift Hold - Hamstring Lift (R)
1
1.5 mins
-
19
20x Banded Abductions
1
20 reps
-
20
20x Banded Pulses
1
20 reps
-
21
20x Banded Bridges
1
20 reps
-
22
20x Banded On Hands Abductions
1
20 reps
-
23
20x Banded On Elbows Abductions
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Dumbbell)
1
1 mins
-
2
Skull Crusher (Dumbbell)
1
1 mins
-
3
Curl
1
1 mins
-
4
Curl
1
1 mins
-
5
Tate Press
1
1 mins
-
6
Tate Press
1
1 mins
-
7
Hammer Curl (Dumbbell)
1
1 mins
-
8
Hammer Curl (Dumbbell)
1
1 mins
-
9
Diamond Press
1
1 mins
-
10
Diamond Press
1
1 mins
-
11
Wide Curl
1
1 mins
-
12
Wide Curl
1
1 mins
-
13
Overhead Extension (Dumbbell)
1
1 mins
-
14
Overhead Extension (Dumbbell)
1
1 mins
-
15
Cross Body Curls
1
1 mins
-
16
Cross Body Curls
1
1 mins
-
17
Tricep Push Up
1
1 mins
-
18
Push Up
1
1 mins
-
19
Push Up
1
1 mins
-
20
Push Up
1
1 mins
-
21
Diamond Cobra Push Up
1
1 mins
-
22
Plank Hover (L)
1
1 mins
-
23
Plank Hover (R)
1
1 mins
-
24
Plank Twists
1
1 mins
-
25
One Arm Ladder (L)
1
1 mins
-
26
One Arm Ladder (R)
1
1 mins
-
27
Deadbug (L)
1
1 mins
-
28
Deadbug (R)
1
1 mins
-
29
50x Curls (L)
1
50 reps
-
30
50x Curls (R)
1
50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
*Hip Thrust - Hip Thrust Pulse - Hip Thrust Hold - Explosive Hip Thrust
1
2 mins
-
2
Lateral Squat Walk
1
1 mins
-
3
Sumo Squat
1
1 mins
-
4
Sumo Squat
1
1 mins
-
5
RDL
1
1 mins
-
6
RDL
1
1 mins
-
7
*Hip Thrust - Hip Thrust Pulse - Hip Thrust Hold - Explosive Hip Thrust
1
2 mins
-
8
Lateral Squat Walk
1
1 mins
-
9
Sumo Deadlift Squat
1
1 mins
-
10
Sumo Deadlift Squat
1
1 mins
-
11
Forward Lean Staggered Squat (L)
1
1 mins
-
12
Forward Lean Staggered Squat (R)
1
1 mins
-
13
*Hip Thrust - Hip Thrust Pulse - Hip Thrust Hold - Explosive Hip Thrust
1
2 mins
-
14
Lateral Squat Walk
1
1 mins
-
15
Staggered RDL (L)
1
1 mins
-
16
Staggered RDL (R)
1
1 mins
-
17
Single Leg Reverse Plank Lift (L)
1
1 mins
-
18
Single Leg Reverse Plank Lift (R)
1
1 mins
-
19
*Hip Thrust - Hip Thrust Pulse - Hip Thrust Hold - Explosive Hip Thrust
1
2 mins
-
20
Lateral Squat Walk
1
1 mins
-
21
Glute Bridge (Dumbbell)
1
1 mins
-
22
Glute Bridge (Dumbbell)
1
1 mins
-
23
100x Banded Bodyweight Glute Bridge
1
100 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row - Renegade Row
1
1.5 mins
-
2
Half Rep Pullover - Pullover
1
1.5 mins
-
3
Single Arm Supine Row (L) - Single Arm Renegade Row (L)
1
1.5 mins
-
4
Single Arm Supine Row (R) - Single Arm Renegade Row (R)
1
1.5 mins
-
5
Rotational Single Arm Row (L) - Rotational Single Arm Row (R)
1
1.5 mins
-
6
Supine Row - Palms Up Curl
1
1.5 mins
-
7
Hammer Curl - Alternating Hammer Curl
1
1.5 mins
-
8
Wide Curl - Alternating Wide Curl
1
1.5 mins
-
9
*Toe Reach - Alternating Toe Reach - Toe Reach Pulse
1
1.5 mins
-
10
*Toe Tap To Extend - Leg Lower - Alternating Leg Lower
1
1.5 mins
-
11
*Crunch - 3 Point Crunch - Crunch Pulse
1
1.5 mins
-
12
*Bicycles - Straight Leg Bicycles - Opposite Hand To Foot Reach
1
1.5 mins
-
13
100x Landmine Row
1
100 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Half Rep Hip Thrust - Hip Thrust Hold - Hip Thrust - Hip Thrust Hold
1
2 mins
-
2
Half Rep Sumo Deadlift - Sumo Deadlift Hold - Sumo Deadlift - Bodyweight Sumo Deadlift Hold
1
2 mins
-
3
Half Rep Banded Hip Thrust - Banded Hip Thrust Hold - Banded Hip Thrust - Banded Hip Thrust Hold
1
2 mins
-
4
Alternating Glute Contract - Glute Contract Hold - Alternating Glute Contract - Glute Contract Hold
1
2 mins
-
5
Half Rep Single Leg Thrust - Single Leg Thrust Hold - Single Leg Thrust - Single Leg Thrust Hold (L, R)
2
2 mins
-
6
Single Leg Side Glute Contract (L) - Single Leg Side Glute Contract (R) - Single Leg Side Glute Contract Hold (L) - Single Leg Side Glute Contract Hold (R)
1
2 mins
-
7
100x Dumbbell Hip Thrust
1
100 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tap The Mat Skull Crusher
1
1 mins
-
2
Skull Crusher (Dumbbell)
1
1 mins
-
3
Shoulder Crushers
1
1 mins
-
4
Dips
1
1 mins
-
5
Tricep Press
1
1 mins
-
6
Tricep Press (Palms Facing You)
1
1 mins
-
7
Tricep Press (Palms Facing Each Other)
1
1 mins
-
8
Dips
1
1 mins
-
9
Bicep Curl (Bottom>Top>Full Range)
1
1 mins
-
10
Bicep Curl (Dumbbell)
1
1 mins
-
11
Bicep Curl (Bottom>Top>Full Range)
1
1 mins
-
12
Wide Curl (Bottom>Top>Full Range)
1
1 mins
-
13
Wide Curl
1
1 mins
-
14
Wide Curl (Bottom>Top>Full Range)
1
1 mins
-
15
Dips
1
1 mins
-
16
Hammer Curl (Bottom>Top>Full Range)
1
1 mins
-
17
Hammer Curl (Dumbbell)
1
1 mins
-
18
Hammer Curl (Bottom>Top>Full Range)
1
1 mins
-
19
Dips
1
1 mins
-
20
Crunches
1
1 mins
-
21
Sit Up
1
1 mins
-
22
Crunch To Foot Tuck
1
1 mins
-
23
Crunch To Foot Tuck Hold
1
1 mins
-
24
Straight Leg Toe Reaches
1
1 mins
-
25
Straight Leg Toe Reach Hold
1
1 mins
-
26
V-Sit To Extend
1
1 mins
-
27
V-Sit Hold
1
1 mins
-
28
Small Tuck
1
1 mins
-
29
Reverse Abs Crunch (Bodyweight)
1
1 mins
-
30
Single Leg Sit Up (L, R)
2
1 mins
-
31
Single Leg Crunch (L, R)
2
1 mins
-
32
Alternating Leg Lower
1
1 mins
-
33
Flutter Kicks
1
1 mins
-
34
25x Skull Crusher Push Ups
1
25 reps
-
35
25x Tricep Push Up
1
25 reps
-
36
25x Diamond Cobra Push Up
1
25 reps
-
37
25x Neutral Cobra Push Up
1
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Banded Hip Thrust - Half Rep Banded Hip Thrust - Banded Hip Thrust
1
1 mins
-
2
Hamstring Hip Thrust - Hamstring Hip Thrust Hold - Hamstring Hip Thrust
1
1 mins
-
3
Sumo Deadlift Squat
1
1 mins
-
4
Half Rep Sumo Deadlift
1
1 mins
-
5
Staggered Hip Thrust (L, R)
2
1 mins
-
6
Bodyweight Single Leg Thrust (L) - Bodyweight Single Leg Thrust Pulse (L) - Bodyweight Single Leg Thrust (L)
1
1 mins
-
7
Bodyweight Single Leg Thrust (R) - Bodyweight Single Leg Thrust Pulse (R) - Bodyweight Single Leg Thrust (R)
1
1 mins
-
8
Sumo Deadlift Squat
1
1 mins
-
9
Half Rep Sumo Deadlift
1
1 mins
-
10
RDL - Half Rep RDL - RDL
1
1 mins
-
11
Forward Lean Lunge (L) - Forward Lean Lunge Pulse (L) - Forward Lean Lunge (L)
1
1 mins
-
12
Forward Lean Lunge (R) - Forward Lean Lunge Pulse (R) - Forward Lean Lunge (R)
1
1 mins
-
13
Sumo Deadlift Squat
1
1 mins
-
14
Half Rep Sumo Deadlift
1
1 mins
-
15
Dumbbell Hip Thrust - Dumbbell Hip Thrust Pulse - Dumbbell Hip Thrust
1
1 mins
-
16
Banded Hip Thrust - Banded Hip Thrust Pulse - Banded Hip Thrust
1
1 mins
-
17
100x Banded Bodyweight Half Rep Hip Thrust
1
100 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up - Push Up To Walk
1
1.25 mins
-
2
Pike Push Up - Push Up
1
1.25 mins
-
3
Tricep Push Up Slow - Tricep Push Up Normal
1
1.25 mins
-
4
Diver Push Up - Push Up
1
1.25 mins
-
5
Scissor Plank (L) - Single Leg Mountain Climber (L)
1
1.25 mins
-
6
Scissor Plank (R) - Single Leg Mountain Climber (R)
1
1.25 mins
-
7
Tricep Push Up Slow - Tricep Push Up Normal
1
1.25 mins
-
8
Wide Push Up - Deadstop Push Up
1
1.25 mins
-
9
Plank With Shoulder Taps - Plank Ladder
1
1.25 mins
-
10
Tricep Push Up Slow - Tricep Push Up Normal
1
1.25 mins
-
11
50x Push Up
1
50 reps
-
12
50x Shoulder Taps
1
50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Renegade Row
1
1 mins
-
2
Lunge (L)
1
1 mins
-
3
Lunge (R)
1
1 mins
-
4
Arnold Press
1
1 mins
-
5
Alternating Lateral Lunge
1
1 mins
-
6
Diamond Press
1
1 mins
-
7
Bulgarian Lunge (L)
1
1 mins
-
8
Bulgarian Lunge (R)
1
1 mins
-
9
Push Press
1
1 mins
-
10
Renegade Row
1
1 mins
-
11
Lunge (L)
1
1 mins
-
12
Lunge (R)
1
1 mins
-
13
Arnold Press
1
1 mins
-
14
Alternating Lateral Lunge
1
1 mins
-
15
Diamond Press
1
1 mins
-
16
Bulgarian Lunge (L)
1
1 mins
-
17
Bulgarian Lunge (R)
1
1 mins
-
18
Push Press
1
1 mins
-
19
Renegade Row
1
1 mins
-
20
Lunge (L)
1
1 mins
-
21
Lunge (R)
1
1 mins
-
22
Arnold Press
1
1 mins
-
23
Alternating Lateral Lunge
1
1 mins
-
24
Diamond Press
1
1 mins
-
25
Bulgarian Lunge (L)
1
1 mins
-
26
Bulgarian Lunge (R)
1
1 mins
-
27
Push Press
1
1 mins
-
28
50x Full Range Bodyweight Sumo Squats
1
1 mins
-
29
50x Half Rep Bodyweight Sumo Squats
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Heel Elevated Squat
1
0.6 mins
-
2
1.5 Rep Elevated Squat
1
0.6 mins
-
3
Half Rep Elevated Squat X1 Dumbbell
1
0.6 mins
-
4
Squat > Press > Row > RDL
1
0.6 mins
-
5
Shoulder Press
1
0.6 mins
-
6
Push Press
1
0.6 mins
-
7
Pike Push Up
1
0.6 mins
-
8
Squat > Press > Row > RDL
1
0.6 mins
-
9
Bulgarian Lunge (L)
1
0.6 mins
-
10
Bulgarian Lunge (R)
1
0.6 mins
-
11
Quad Focused Bulgarian Lunge (L)
1
0.6 mins
-
12
Quad Focused Bulgarian Lunge (R)
1
0.6 mins
-
13
Squat > Press > Row > RDL
1
0.6 mins
-
14
Bent Over Row (Dumbbell)
1
0.6 mins
-
15
Hover Alternating Renegade Row
1
0.6 mins
-
16
Renegade Row
1
0.6 mins
-
17
Squat > Press > Row > RDL
1
0.6 mins
-
18
RDL
1
0.6 mins
-
19
1.5 Rep RDL
1
0.6 mins
-
20
Half Rep RDL
1
0.6 mins
-
21
Squat > Press > Row > RDL
1
0.6 mins
-
22
Diamond Press
1
0.6 mins
-
23
Push Up
1
0.6 mins
-
24
Palm Facing Chest Press
1
0.6 mins
-
25
Squat > Press > Row > RDL
1
0.6 mins
-
26
Lunge (L)
1
0.6 mins
-
27
Lunge (R)
1
0.6 mins
-
28
Forward Lean Lunge (L)
1
0.6 mins
-
29
Forward Lean Lunge (R)
1
0.6 mins
-
30
Squat > Press > Row > RDL
1
0.6 mins
-
31
Rotation Curl To Arnold Press (L)
1
0.6 mins
-
32
Rotation Curl To Arnold Press (R)
1
0.6 mins
-
33
Hammer Curl To Hammer Press (L)
1
0.6 mins
-
34
Hammer Curl To Hammer Press (R)
1
0.6 mins
-
35
Squat > Press > Row > RDL
1
0.6 mins
-
36
Abs: 25x Dumbbell Toe Reach To Lower
1
25 reps
-
37
Abs: 25x Toe Reaches
1
25 reps
-
38
Abs: 25x Leg Lowers
1
25 reps
-
39
Abs: 25x Straight Leg Reverse Crunch
1
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Burpee With Plank Rows To Press - Squat - Press
1
1.5 mins
-
2
Squat To Press - Arnold Press - Squat Then Press (L)
1
1.5 mins
-
3
Squat To Press - Arnold Press - Squat Then Press (R)
1
1.5 mins
-
4
Static Alternating Lunge - Static Alternating Lunge Hold - Bodyweight Rear Step Alternating Lunge
1
1.5 mins
-
5
Burpee With Plank Rows To Press - Squat - Press
1
1.5 mins
-
6
Snatch - Clean To Squat - Staggered Squat (L)
1
1.5 mins
-
7
Snatch - Clean To Squat - Staggered Squat (R)
1
1.5 mins
-
8
Staggered RDL - Staggered Squat - Staggered RDL To Squat (L)
1
1.5 mins
-
9
Staggered RDL - Staggered Squat - Staggered RDL To Squat (R)
1
1.5 mins
-
10
Burpee With Plank Rows To Press - Squat - Press
1
1.5 mins
-
11
Squat To Curtsey Lunge - Squat To Lunge - Bodyweight Squat To Curtsey Lunge (L)
1
1.5 mins
-
12
Squat To Curtsey Lunge - Squat To Lunge - Bodyweight Squat To Curtsey Lunge (R)
1
1.5 mins
-
13
Single Arm Press - Push Press - Clean To Press (L)
1
1.5 mins
-
14
Single Arm Press - Push Press - Clean To Press (R)
1
1.5 mins
-
15
Burpee With Plank Rows To Press - Squat - Press
1
1.5 mins
-
16
Plank To Side Plank Row - Push Up - Renegade Row (L)
1
1.5 mins
-
17
Plank To Side Plank Row - Push Up - Renegade Row (R)
1
1.5 mins
-
18
100x Small Tuck To Toe Tap
1
100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
1.5 Rep Heel Elevated Squat
1
0.6 mins
-
2
Bodyweight Half Rep Heel Elevated Squat
1
0.6 mins
-
3
Heel Elevated Squat
1
0.6 mins
-
4
Bent Over Row (Dumbbell)
1
0.6 mins
-
5
Landmine Row
1
0.6 mins
-
6
Supine Row
1
0.6 mins
-
7
RDL
1
0.6 mins
-
8
Hamstring Hold
1
0.6 mins
-
9
Half Rep RDL
1
0.6 mins
-
10
Alternating Chest Press
1
0.6 mins
-
11
Push Up
1
0.6 mins
-
12
Alternating Chest Press
1
0.6 mins
-
13
Static Lunge (L)
1
0.6 mins
-
14
Bodyweight Half Rep Elevated Lunge (L)
1
0.6 mins
-
15
Elevated Lunge (L)
1
0.6 mins
-
16
Static Lunge (R)
1
0.6 mins
-
17
Bodyweight Half Rep Elevated Lunge (R)
1
0.6 mins
-
18
Elevated Lunge (R)
1
0.6 mins
-
19
Shoulder Press
1
0.6 mins
-
20
Pike Push Up
1
0.6 mins
-
21
Arnold Press
1
0.6 mins
-
22
Bulgarian Lunge (L)
1
0.6 mins
-
23
Bodyweight Bulgarian Lunge (L)
1
0.6 mins
-
24
Bulgarian Lunge Hold (L)
1
0.6 mins
-
25
Bulgarian Lunge (R)
1
0.6 mins
-
26
Bodyweight Bulgarian Lunge (R)
1
0.6 mins
-
27
Bulgarian Lunge Hold (R)
1
0.6 mins
-
28
Slow Dips
1
0.6 mins
-
29
Tricep Push Up
1
0.6 mins
-
30
Dips
1
0.6 mins
-
31
Staggered RDL (L)
1
0.6 mins
-
32
Forward Lean Lunge To Staggered RDL (L)
1
0.6 mins
-
33
Half Rep RDL (L)
1
0.6 mins
-
34
Staggered RDL (R)
1
0.6 mins
-
35
Forward Lean Lunge To Staggered RDL (R)
1
0.6 mins
-
36
Half Rep RDL (R)
1
0.6 mins
-
37
50x Dumbbell Toe Reaches
1
50 reps
-
38
50x Dumbbell Leg Lower
1
50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
RDL X10 - High Squat X10
1
2 mins
-
2
Bent Over Row X10 - Push Up X10
1
2 mins
-
3
Static Lunge X10 (L) - Static Lunge X10 (R)
1
2 mins
-
4
Chest Press X10 - Diamond Press X10
1
2 mins
-
5
Rear Step Lunge X10 (L) - Rear Step Lunge X10 (R)
1
2 mins
-
6
Renegade Row X10 - Diver Push Up X10
1
2 mins
-
7
Bulgarian Lunge X10 (L) - Staggered Squat X10 (L)
1
2 mins
-
8
Bulgarian Lunge X10 (R) - Staggered Squat X10 (R)
1
2 mins
-
9
Dips X20 - Frontal Raises X10
1
2 mins
-
10
Shoulder Press X10 - Partial Shoulder Press X10
1
2 mins
-
11
Heel Elevated Squat X15 - Half Rep Squat X15
1
2 mins
-
12
Diagonal Raise X10 - Arc Raise X10
1
2 mins
-
13
Bulgarian Lunge X15 (L) - Close Stance Bulgarian Lunge X15 (L)
1
2 mins
-
14
Bulgarian Lunge X15 (R) - Close Stance Bulgarian Lunge X15 (R)
1
2 mins
-
15
Curl X10 - Hammer Curl X10
1
2 mins
-
16
50x Cross Arm Sit Ups
1
50 reps
-
17
50x Butterfly Sit Ups
1
50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Squat To RDL
1
0.6 mins
-
2
High Squat With Brief Pause
1
0.6 mins
-
3
High Squat
1
0.6 mins
-
4
Shoulder Press
1
0.6 mins
-
5
Push Press
1
0.6 mins
-
6
High Squat To RDL
1
0.6 mins
-
7
Squat To Alternating Lunge
1
0.6 mins
-
8
Alternating Rear Lunge
1
0.6 mins
-
9
Bent Over Row (Dumbbell)
1
0.6 mins
-
10
Alternating Bent Over Row
1
0.6 mins
-
11
High Squat To RDL
1
0.6 mins
-
12
Heel Elevated Squat With Brief Pause
1
0.6 mins
-
13
Heel Elevated Squat
1
0.6 mins
-
14
Push Up
2
0.6 mins
-
15
High Squat To RDL
1
0.6 mins
-
16
Lunge To Squat (L, R)
2
0.6 mins
-
17
Frontal Raise
1
0.6 mins
-
18
Partial Frontal Raise
1
0.6 mins
-
19
High Squat To RDL
1
0.6 mins
-
20
Staggered RDL To Squat (L, R)
2
0.6 mins
-
21
Renegade Row
1
0.6 mins
-
22
Renegade Row To Push Up
1
0.6 mins
-
23
High Squat To RDL
1
0.6 mins
-
24
Rear Lunge To RDL (L, R)
2
0.6 mins
-
25
Side Plank To Push Up (L, R)
2
0.6 mins
-
26
High Squat To RDL
1
0.6 mins
-
27
Squat to Press (Dumbbell)
1
0.6 mins
-
28
Half Rep Elevated Squat
1
0.6 mins
-
29
Bear Crawl
1
0.6 mins
-
30
Plank with Shoulder Taps
1
0.6 mins
-
31
High Squat To RDL
1
0.6 mins
-
32
50x Hover Down Dog
1
50 reps
-
33
50x Plank To Down Dog
1
50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean To Squat
1
0.3 mins
-
2
Clean To Squat
1
0.6 mins
-
3
Clean To Squat
1
1 mins
-
4
Clean To Squat
1
0.6 mins
-
5
Clean To Squat
1
0.3 mins
-
6
Partial Lateral Raise
1
0.3 mins
-
7
Partial Lateral Raise
1
0.6 mins
-
8
Partial Lateral Raise
1
1 mins
-
9
Partial Lateral Raise
1
0.6 mins
-
10
Partial Lateral Raise
1
0.3 mins
-
11
1.5 Rep Heel Elevated Squat
1
0.3 mins
-
12
1.5 Rep Heel Elevated Squat
1
0.6 mins
-
13
1.5 Rep Heel Elevated Squat
1
1 mins
-
14
1.5 Rep Heel Elevated Squat
1
0.6 mins
-
15
1.5 Rep Heel Elevated Squat
1
0.3 mins
-
16
Single Arm Shoulder Press (L)
1
0.3 mins
-
17
Single Arm Shoulder Press (L)
1
0.6 mins
-
18
Single Arm Shoulder Press (L)
1
1 mins
-
19
Single Arm Shoulder Press (L)
1
0.6 mins
-
20
Single Arm Shoulder Press (L)
1
0.3 mins
-
21
Single Arm Shoulder Press (R)
1
0.3 mins
-
22
Single Arm Shoulder Press (R)
1
0.6 mins
-
23
Single Arm Shoulder Press (R)
1
1 mins
-
24
Single Arm Shoulder Press (R)
1
0.6 mins
-
25
Single Arm Shoulder Press (R)
1
0.3 mins
-
26
Forward Lean Bulgarian Lunge (L)
1
0.3 mins
-
27
Forward Lean Bulgarian Lunge (L)
1
0.6 mins
-
28
Forward Lean Bulgarian Lunge (L)
1
1 mins
-
29
Forward Lean Bulgarian Lunge (L)
1
0.6 mins
-
30
Forward Lean Bulgarian Lunge (L)
1
0.3 mins
-
31
Forward Lean Bulgarian Lunge (R)
1
0.3 mins
-
32
Forward Lean Bulgarian Lunge (R)
1
0.6 mins
-
33
Forward Lean Bulgarian Lunge (R)
1
1 mins
-
34
Forward Lean Bulgarian Lunge (R)
1
0.6 mins
-
35
Forward Lean Bulgarian Lunge (R)
1
0.3 mins
-
36
Diamond Press
1
0.3 mins
-
37
Diamond Press
1
0.6 mins
-
38
Diamond Press
1
1 mins
-
39
Diamond Press
1
0.6 mins
-
40
Diamond Press
1
0.3 mins
-
41
100x Renegade Rows (25x L, 25x R, 25x L, 25x R)
1
100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Diver Push Up - Lean Crouch To Push Up - Diver Push Up - Lean Crouch To Push Up
1
2 mins
-
2
Bulgarian Lunge (L) - Forward Lean Bulgarian Lunge (L) = Bulgarian Lunge (L) - Forward Lean Bulgarian Lunge (L)
1
2 mins
-
3
Bulgarian Lunge (R) - Forward Lean Bulgarian Lunge (R) - Bulgarian Lunge (R) - Forward Lean Bulgarian Lunge (R)
1
2 mins
-
4
Decline Push Up - Walk In And Out Plank - Decline Push Up - Walk In And Out Plank
1
2 mins
-
5
Half Rep Frog Elevated Squat - Frog Elevated Squat Hold - Half Rep Frog Elevated Squat - Frog Elevated Squat Hold
1
2 mins
-
6
Frog Elevated Squat - Frog Elevated Squat Hold - Frog Elevated Squat - Frog Elevated Squat Hold
1
2 mins
-
7
Plank Saw - Plank Saw Hold - Plank Saw - Plank Saw Hold
1
2 mins
-
8
Rear Step Lunge (L) - Lunge To RDL (L) - Rear Step Lunge (L) - Lunge To RDL (L)
1
2 mins
-
9
Rear Step Lunge (R) - Lunge To RDL (R) - Rear Step Lunge (R) - Lunge To RDL (R)
1
2 mins
-
10
Double Leg Lower - Alternating Leg Lower - Double Leg Lower - Alternating Leg Lower
1
2 mins
-
11
Curtsey To Squat (L) - Lunge To Squat (L) - Curtsey To Squat (L) - Lunge To Squat (L)
1
2 mins
-
12
Curtsey To Squat (R) - Lunge To Squat (R) - Curtsey To Squat (R) - Lunge To Squat (R)
1
2 mins
-
13
Slow Tricep Push Up - Deadstop Tricep Push Up - Slow Tricep Push Up - Deadstop Tricep Push Up
1
2 mins
-
14
Elevated Hamstring Lift (L) - Elevated Hamstring Lift Hold (L) - Elevated Hamstring Lift (L) - Elevated Hamstring Lift Hold (L)
1
2 mins
-
15
Elevated Hamstring Lift (R) - Elevated Hamstring Lift Hold (R) - Elevated Hamstring Lift (R) - Elevated Hamstring Lift Hold (R)
1
2 mins
-
16
Rear Delt Fly - Reverse Snow Angel - Rear Delt Fly - Reverse Snow Angel
1
2 mins
-
17
100x Crunches
1
100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
RDL
3
0.6 mins
-
2
Deep Squats
3
0.6 mins
-
3
Shoulder Press
3
0.6 mins
-
4
Row
3
0.6 mins
-
5
Complex: RDL > Squat > Press > Row
3
0.6 mins
-
6
Half Rep Squat
3
0.6 mins
-
7
Squat to Press (Dumbbell)
3
0.6 mins
-
8
Renegade Row
3
0.6 mins
-
9
Plank To Deadlift
3
0.6 mins
-
10
Push Up
3
0.6 mins
-
11
Plank Rows > Squat > Press
3
0.6 mins
-
12
Complex: RDL > Squat > Press > Row
3
0.5 mins
-
13
Plank Rows > Squat > Press
3
0.5 mins
-
14
25x Hip Lift To Lower Leg
1
25 reps
-
15
25x Toe Reaches
1
25 reps
-
16
25x Hip Lift To Lower Leg
1
25 reps
-
17
25x Toe Reaches
1
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Heel Elevated Squat - Half Rep Heel Elevated Squat
1
1.5 mins
-
2
High Squat - High Squat To RDL
1
1.5 mins
-
3
RDL - Half Rep RDL
1
1.5 mins
-
4
RDL To Row - Row
1
1.5 mins
-
5
Alternating Renegade Row - Alternating Row
1
1.5 mins
-
6
Deadstop Lunge (L) - Lunge (L)
1
1.5 mins
-
7
Deadstop Lunge (R) - Lunge (R)
1
1.5 mins
-
8
Heel Elevated Lunge (L) - Rear Step Lunge (L)
1
1.5 mins
-
9
Heel Elevated Lunge (R) - Rear Step Lunge (R)
1
1.5 mins
-
10
Lunge To RDL (L) - Half Rep Staggered RDL (L)
1
1.5 mins
-
11
Lunge To RDL (R) - Half Rep Staggered RDL (R)
1
1.5 mins
-
12
Kneel To Press (L) - Clean To Press (L)
1
1.5 mins
-
13
Kneel To Press (R) - Clean To Press (R)
1
1.5 mins
-
14
Staggered Squat To Arnold Press (L) - Half Rep Staggered Squat (L)
1
1.5 mins
-
15
Staggered Squat To Arnold Press (R) - Half Rep Staggered Squat (R)
1
1.5 mins
-
16
Kneel To Squat (L) - Bodyweight Kneel To Squat (L)
1
1.5 mins
-
17
Kneel To Squat (R) - Bodyweight Kneel To Squat (R)
1
1.5 mins
-
18
Renegade Row (L) - Plank To Side Plank (L)
1
1.5 mins
-
19
Renegade Row (R) - Plank To Side Plank (R)
1
1.5 mins
-
20
100x Pullovers
1
100 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Burpee To Alternating Lunge X10, Alternating Rear Step Lunge X20
1
3 mins
-
2
Push Up Burpees X10, Push Ups X5
1
3 mins
-
3
Plank To Squat X10, Squat X20
1
3 mins
-
4
Burpee X10, Walk Out To Tricep Push Up X10
1
3 mins
-
5
Sprawl Burpee To Round House Knees X10, Alternating Kick Throughs X20
1
3 mins
-
6
Burpee To Plank Ladder X10, Mountain Climbers X30
1
3 mins
-
7
Ab Scissor Legs X10, Alternating Hand To Foot Reach Crunch X30
1
3 mins
-
8
Sprawl Burpee X10, Crouch To Plank (Frog) X20
1
3 mins
-
9
Burpee Jacks X10, Jumping Jacks X20
1
3 mins
-
10
100x Shoulder Taps
1
100 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Forward Lean Lunge To Knee Drive (L)
1
0.3 mins
-
2
Forward Lean Lunge To Knee Drive (R)
1
0.3 mins
-
3
Forward Lean Lunge To Knee Drive (L)
1
0.3 mins
-
4
Forward Lean Lunge To Knee Drive (R)
1
0.3 mins
-
5
1x Leg Sit Up (L)
1
0.3 mins
-
6
1x Leg Sit Up (R)
1
0.3 mins
-
7
1x Leg Sit Up (L)
1
0.3 mins
-
8
1x Leg Sit Up (R)
1
0.3 mins
-
9
Squat To Cross Knee Drive (L)
1
0.3 mins
-
10
Squat To Cross Knee Drive (R)
1
0.3 mins
-
11
Squat To Cross Knee Drive (L)
1
0.3 mins
-
12
Squat To Cross Knee Drive (R)
1
0.3 mins
-
13
Staggered Push Up (L)
1
0.3 mins
-
14
Staggered Push Up (R)
1
0.3 mins
-
15
Static Lunge/Jump (L)
1
0.3 mins
-
16
Static Lunge/Jump (R)
1
0.3 mins
-
17
Static Lunge/Jump (L)
1
0.3 mins
-
18
Static Lunge/Jump (R)
1
0.3 mins
-
19
Single Leg Burpee (L)
1
0.3 mins
-
20
Single Leg Burpee (R)
1
0.3 mins
-
21
Single Leg Burpee (L)
1
0.3 mins
-
22
Single Leg Burpee (R)
1
0.3 mins
-
23
Lunge To Squat (L)
1
0.3 mins
-
24
Lunge To Squat (R)
1
0.3 mins
-
25
Lunge To Squat (L)
1
0.3 mins
-
26
Lunge To Squat (R)
1
0.3 mins
-
27
Side Plank Explode To Open (L)
1
0.3 mins
-
28
Side Plank Explode To Open (R)
1
0.3 mins
-
29
Side Plank Explode To Open (L)
1
0.3 mins
-
30
Side Plank Explode To Open (R)
1
0.3 mins
-
31
Lunge To Straight Leg Extend (L)
1
0.3 mins
-
32
Lunge To Straight Leg Extend (R)
1
0.3 mins
-
33
Lunge To Straight Leg Extend (L)
1
0.3 mins
-
34
Lunge To Straight Leg Extend (R)
1
0.3 mins
-
35
Tuck To Star
1
0.3 mins
-
36
Tuck To Star
1
0.3 mins
-
37
Tuck To Star
1
0.3 mins
-
38
Tuck To Star
1
0.3 mins
-
39
Lateral Lunge To Knee Drive (L)
1
0.3 mins
-
40
Lateral Lunge To Knee Drive (R)
1
0.3 mins
-
41
Lateral Lunge To Knee Drive (L)
1
0.3 mins
-
42
Lateral Lunge To Knee Drive (R)
1
0.3 mins
-
43
Downdog To Knee Tuck Push Up
1
0.3 mins
-
44
Downdog To Knee Tuck Push Up
1
0.3 mins
-
45
Downdog To Knee Tuck Push Up
1
0.3 mins
-
46
Downdog To Knee Tuck Push Up
1
0.3 mins
-
47
Curtsey Lunge To Rear Foot Tap (L)
1
0.3 mins
-
48
Curtsey Lunge To Rear Foot Tap (R)
1
0.3 mins
-
49
Curtsey Lunge To Rear Foot Tap (L)
1
0.3 mins
-
50
Curtsey Lunge To Rear Foot Tap (R)
1
0.3 mins
-
51
Single Arm Plank Ladder (L)
1
0.3 mins
-
52
Single Arm Plank Ladder (R)
1
0.3 mins
-
53
Single Arm Plank Ladder (L)
1
0.3 mins
-
54
Single Arm Plank Ladder (R)
1
0.3 mins
-
55
50x Alternating Hand Sprawl
1
50 reps
-
56
50x Hand Sprawl
1
50 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skaters - Kick Throughs - Skaters
1
1.5 mins
-
2
Crouch To Stand - Crouch To Plank - Crouch To Stand
1
1.5 mins
-
3
Alternating Side Plank To Push Up - Alternating Knee Lower Plank - Alternating Side Plank To Push Up
1
1.5 mins
-
4
Squat To Diagonal Kick - 360 Squats - Squat To Diagonal Kick (L)
1
1.5 mins
-
5
Squat To Diagonal Kick - 360 Squats - Squat To Diagonal Kick (R)
1
1.5 mins
-
6
Plank Lean To Crouch - Plank To Tuck - Plank Lean To Crouch
1
1.5 mins
-
7
Static Single Leg Lunge - Single Leg Lunge To Rainbow Kick - Static Single Leg Lunge (L)
1
1.5 mins
-
8
Static Single Leg Lunge - Single Leg Lunge To Rainbow Kick - Static Single Leg Lunge (R)
1
1.5 mins
-
9
Sprawl - Travelling Mountain Climbers - Sprawl
1
1.5 mins
-
10
Single Leg Dog To Hover (L) - Single Leg Dog To Hover (R) - Alternating Single Leg Dog To Hover
1
1.5 mins
-
11
Alternating Lateral Lunge - Squats - Alternating Lateral Lunge
1
1.5 mins
-
12
Walk Out - Deadstop Push Up - Walk Out
1
1.5 mins
-
13
Single Leg Rear Step Lunge (L) - Single Leg Rear Step Lunge (R) - Alternating Rear Step Lunge
1
1.5 mins
-
14
Plank Ladder - Pike Push Up - Plank Ladder
1
1.5 mins
-
15
100x Jumping Jacks
1
100 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat To Press (L)
1
0.5 mins
-
2
Squat To Press (R)
1
0.5 mins
-
3
Snatch (L)
1
0.5 mins
-
4
Snatch (R)
1
0.5 mins
-
5
Snatch (L)
1
0.5 mins
-
6
Snatch (R)
1
0.5 mins
-
7
Curtsey Lunge To Side Kick (L)
1
0.5 mins
-
8
Curtsey Lunge To Side Kick (R)
1
0.5 mins
-
9
Curtsey Lunge To Side Kick (L)
1
0.5 mins
-
10
Curtsey Lunge To Side Kick (R)
1
0.5 mins
-
11
Squat To Press (L)
1
0.5 mins
-
12
Squat To Press (R)
1
0.5 mins
-
13
Squat To Rotate Punch (L)
1
0.5 mins
-
14
Squat To Rotate Punch (R)
1
0.5 mins
-
15
Squat To Rotate Punch (L)
1
0.5 mins
-
16
Squat To Rotate Punch (R)
1
0.5 mins
-
17
Lunge To Squat (L)
1
0.5 mins
-
18
Lunge To Squat (R)
1
0.5 mins
-
19
Lunge To Squat (L)
1
0.5 mins
-
20
Lunge To Squat (R)
1
0.5 mins
-
21
Squat To Press (L)
1
0.5 mins
-
22
Squat To Press (R)
1
0.5 mins
-
23
Push Up To Renegade Row (L)
1
0.5 mins
-
24
Push Up To Renegade Row (R)
1
0.5 mins
-
25
Push Up To Renegade Row (L)
1
0.5 mins
-
26
Push Up To Renegade Row (R)
1
0.5 mins
-
27
Lunge To Single Leg RDL (L)
1
0.5 mins
-
28
Lunge To Single Leg RDL (R)
1
0.5 mins
-
29
Lunge To Single Leg RDL (L)
1
0.5 mins
-
30
Lunge To Single Leg RDL (R)
1
0.5 mins
-
31
Squat To Press (L)
1
0.5 mins
-
32
Squat To Press (R)
1
0.5 mins
-
33
Chest To Floor Sprawl (L)
1
0.5 mins
-
34
Chest To Floor Sprawl (R)
1
0.5 mins
-
35
Chest To Floor Sprawl (L)
1
0.5 mins
-
36
Chest To Floor Sprawl (R)
1
0.5 mins
-
37
25x Squat To Press
1
25 reps
-
38
25x Shoulder Press
1
25 reps
-
39
25x Squats
1
25 reps
-
40
25x Squat To Press
1
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jab (L, R)
2
0.3 mins
-
2
Cross Jab (L, R)
2
0.3 mins
-
3
Jab, Cross Jab (L, R)
2
0.3 mins
-
4
Upper Cuts
2
0.3 mins
-
5
Squat To Rotational Jab (L, R)
2
0.3 mins
-
6
Rainbow Kick (L, R)
2
0.3 mins
-
7
X2 Shuffle To Knee Drive (L, R)
2
0.3 mins
-
8
Knee Drive To Kick (L, R)
2
0.3 mins
-
9
Lunge To Kick (L, R)
2
0.3 mins
-
10
Squat To Rotational Jab (L, R)
2
0.3 mins
-
11
Side Kick (L, R)
2
0.3 mins
-
12
Sprawl To Alternating Kick
2
0.3 mins
-
13
Drop To Kick Through (L, R)
2
0.3 mins
-
14
Squat To Rotational Jab (L, R)
2
0.3 mins
-
15
Sprawl To Squat
2
0.3 mins
-
16
Hook (L, R)
2
0.3 mins
-
17
Upper Cut, Hook (L, R)
2
0.3 mins
-
18
Forward Speed Bag (L, R)
2
0.3 mins
-
19
High Knees
2
0.3 mins
-
20
Squat To Rotational Jab (L, R)
2
0.3 mins
-
21
Reverse Speed Bag
2
0.3 mins
-
22
Alternating Jabs
2
0.3 mins
-
23
Sit Ups
2
0.3 mins
-
24
Sit Up To Rotational Punches
2
0.3 mins
-
25
Squat To Rotational Jab (L, R)
2
0.3 mins
-
26
Side Knee Lift To Extension (L, R)
2
0.3 mins
-
27
Mountain Climber
2
0.3 mins
-
28
20x Jab, Cross Jab (L, R)
4
20 reps
-
29
20x Alternating Jabs
1
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Forward And Back Squat Jumps - Travelling Mountain Climbers
1
1 mins
-
2
Squat Burpee - Squats
1
1 mins
-
3
Sprawl - Crouch To Plank
1
1 mins
-
4
X2 Hops To Plank - Side Hops To Plank
1
1 mins
-
5
Knee Taps - Mountain Climbers
1
1 mins
-
6
Side Planks - Hot Hand Planks
1
1 mins
-
7
Rear Step Lunge - Rear Foot Lift (L, R)
2
1 mins
-
8
Rolling To Push Up - Plank To Tuck
1
1 mins
-
9
Skaters - Kick Throughs
1
1 mins
-
10
Chest To Floor Burpee - Half Rep Burpee
1
1 mins
-
11
Walk Out To Tricep Push Up - Lean Back To Push Up
1
1 mins
-
12
Lateral Lunge To Kick - Lateral Lunge To Knee Drive (L, R)
2
1 mins
-
13
Reverse Crab Alternating Foot Reach - On Hands To Bridge
1
1 mins
-
14
Hollow To V-Sit Tuck - Alternating Hand To Foot Reach
1
1 mins
-
15
Curtsey To Kick - Curtsey To Squat (L, R)
2
1 mins
-
16
Burpees - Plank Jacks
1
1 mins
-
17
Squat To Alternating Kick - Alternating Marches
1
1 mins
-
18
Push Up - Cross Body Knees Mountain Climbers
1
1 mins
-
19
100x Hands To Floor Burpees
1
100 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up Burpees
4
0.3 mins
-
2
Squat To Alternating Side Step Squat
4
0.3 mins
-
3
Push Up To Single Arm Extend (L)
4
0.3 mins
-
4
Push Up To Single Arm Extend (R)
4
0.3 mins
-
5
Squat > Alternating Lunges
4
0.3 mins
-
6
Plank > Alternating Foot Reach
4
0.3 mins
-
7
Cross Leg Squat Jump
4
0.3 mins
-
8
Lean Back To Push Up
4
0.3 mins
-
9
Curtsey Jump (L)
4
0.3 mins
-
10
Curtsey Jump (R)
4
0.3 mins
-
11
Donkey Kick
4
0.3 mins
-
12
Alternating Lunge Jump
4
0.3 mins
-
13
Crouch To Frog
4
0.3 mins
-
14
Single Leg Hover To Drive (L)
4
0.3 mins
-
15
Single Leg Hover To Drive (R)
4
0.3 mins
-
16
Single Leg Bicycle Crunch (L)
4
0.3 mins
-
17
Single Leg Bicycle Crunch (R)
4
0.3 mins
-
18
50x Plank To Crouch
1
50 reps
-
19
50x Plank To Tuck
1
50 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat To Rotate Press (L, R)
2
0.5 mins
-
2
Rear Lunge (L, R)
2
0.5 mins
-
3
Push Press
2
0.5 mins
-
4
Dumbbell Burpee
2
0.5 mins
-
5
Forward And Back Lunge (L, R)
2
0.5 mins
-
6
Squat To Rotate Press (L, R)
2
0.5 mins
-
7
Curtsey To Lunge (L, R)
2
0.5 mins
-
8
Frontal Then Lateral Raise
2
0.5 mins
-
9
Curtsey To Squat (L, R)
2
0.5 mins
-
10
Hover To Kick Through (L, R)
2
0.5 mins
-
11
Squat To Rotate Press (L, R)
2
0.5 mins
-
12
V-Sit Bicycle Crunches Passing Weight Under Alternating Legs
2
0.5 mins
-
13
Crunches Passing Weight Under Legs
2
0.5 mins
-
14
Russian Twist Crunch
2
0.5 mins
-
15
Staggered Squat To Arnold Press (L, R)
2
0.5 mins
-
16
Squat To Rotate Press (L, R)
2
0.5 mins
-
17
Clean To Squat (L, R)
2
0.5 mins
-
18
Side Plank To Push Up (L, R)
2
0.5 mins
-
19
100x Snatches (25x L, 25x R, 25x L, 25x R)
1
100 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jumping Jacks X20
6
20 reps
-
2
Squat To Alternating Kick X10
6
10 reps
-
3
Mountain Climbers X20
6
20 reps
-
4
Push Up Burpees X10
6
10 reps
-
5
Push Up
6
10 reps
-
6
Tuck To Plank X10
6
10 reps
-
7
Sprawl X10
6
10 reps
-
8
Close Squat To Hand Tap X10
6
10 reps
-
9
Alternating Lunge Jumps X20
6
20 reps
-
10
Bicycle Crunch With Toe Taps X20
6
20 reps
-
11
Straight Leg Bicycle Crunch With Toe Taps
6
20 reps
-
12
Crunches
6
10 reps
-
13
100x Squat Jumps
1
100 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift Squat
1
10-100 reps
-
2
Sumo Jumps
1
10-100 reps
-
3
Squat Then Press
1
10-100 reps
-
4
Squat To Press
1
10-100 reps
-
5
Plank Rows > Squat > Press
1
10-100 reps
-
6
Sprawl
1
10-100 reps
-
7
Heel Elevated Squat
1
10-100 reps
-
8
Bodyweight Half Rep Heel Elevated Squat
1
10-100 reps
-
9
Sumo Deadlift Squat
1
10-100 reps
-
10
Squat Walk
1
10-100 reps
-
11
Push Press
1
10-100 reps
-
12
Clean To Press
1
10-100 reps
-
13
Lunge (L)
1
10-100 reps
-
14
Jumping Lunge (L)
1
10-100 reps
-
15
Lunge (R)
1
10-100 reps
-
16
Jumping Lunge (R)
1
10-100 reps
-
17
Sumo Deadlift Squat
1
10-100 reps
-
18
Bodyweight RDL To Sumo Squat
1
10-100 reps
-
19
Supine Row
1
10-100 reps
-
20
Renegade Row
1
10-100 reps
-
21
RDL To Squat
1
10-100 reps
-
22
Squat Burpee
1
10-100 reps
-
23
Jumping Jack
1
10-100 reps
-
24
Sumo Deadlift Squat
1
10-100 reps
-
25
Bodyweight Half Rep Sumo Deadlift Squat
1
10-100 reps
-
26
Lunge To RDL (L)
1
10-100 reps
-
27
Bodyweight Lunge To Squat (L)
1
10-100 reps
-
28
Lunge To RDL (R)
1
10-100 reps
-
29
Bodyweight Lunge To Squat (R)
1
10-100 reps
-
30
Tricep Push Up
1
10-100 reps
-
31
Cobra Push Up
1
10-100 reps
-
32
Sumo Deadlift Squat
1
10-100 reps
-
33
Sumo Squat Hold With Calf Raise
1
10-100 reps
-
34
100x Chest To Floor Burpee
1
100 reps
-
Week 1
1 / 10 Weeks
Day 1
1
Heel Elevated Squat1 Set
1 mins
-
2
RDL1 Set
1 mins
-
3
RDL1 Set
1 mins
-
4
High Squat1 Set
1 mins
-
5
Lunge (L)1 Set
1 mins
-
6
Lunge (R)1 Set
1 mins
-
7
Foot Elevated Lunge (L)1 Set
1 mins
-
8
Foot Elevated Lunge (R)1 Set
1 mins
-
9
High Squat1 Set
1 mins
-
10
Staggered RDL (L)1 Set
1 mins
-
11
Staggered RDL (R)1 Set
1 mins
-
12
Half Rep RDL (L)1 Set
1 mins
-
13
Half Rep RDL (R)1 Set
1 mins
-
14
High Squat1 Set
1 mins
-
15
Lunge To RDL (L)1 Set
1 mins
-
16
Lunge To RDL (R)1 Set
1 mins
-
17
Staggered RDL To Staggered Squat (L)1 Set
1 mins
-
18
Staggered RDL To Staggered Squat (R)1 Set
1 mins
-
19
High Squat1 Set
1 mins
-
20
Bodyweight Lunge (L)1 Set
1 mins
-
21
Bodyweight Lunge (R)1 Set
1 mins
-
22
Bodyweight Foot Elevated Lunge (L)1 Set
1 mins
-
23
Bodyweight Foot Elevated Lunge (R)1 Set
1 mins
-
24
100x Bodyweight Heel Elevated Squat1 Set
100 Reps
-
Day 2
1
Chest Press1 Set
1 mins
-
2
Chest Press1 Set
1 mins
-
3
Single Arm Row (L)1 Set
1 mins
-
4
Single Arm Row (R)1 Set
1 mins
-
5
Diagonal Raise1 Set
1 mins
-
6
Alternating Chest Press1 Set
1 mins
-
7
Alternating Chest Press1 Set
1 mins
-
8
Pullover1 Set
1 mins
-
9
Pullover1 Set
1 mins
-
10
Diagonal Raise1 Set
1 mins
-
11
Push Up1 Set
1 mins
-
12
Push Up1 Set
1 mins
-
13
Landmine Row1 Set
1 mins
-
14
Landmine Row1 Set
1 mins
-
15
Diagonal Raise1 Set
1 mins
-
16
Single Arm Rear Fly (L)1 Set
1 mins
-
17
Single Arm Rear Fly (R)1 Set
1 mins
-
18
Shoulder Press1 Set
1 mins
-
19
Shoulder Press1 Set
1 mins
-
20
Diagonal Raise1 Set
1 mins
-
21
Skull Crusher (Dumbbell)1 Set
1 mins
-
22
Skull Crusher (Dumbbell)1 Set
1 mins
-
23
Alternating Palm Up Curl Then Hammer Curl1 Set
1 mins
-
24
Alternating Palm Up Curl Then Hammer Curl1 Set
1 mins
-
25
100x Frontal Raises1 Set
100 Reps
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Day 3
1
Bodyweight Banded Bridge X10, Bodyweight Banded Abduction X101 Set
3 mins
-
2
Banded Hip Thrust With Toes Up X10, Banded Hip Thrust With Toes Up Pulses X101 Set
3 mins
-
3
Sumo Squat X10, Bodyweight Sumo Squat To RDL X101 Set
3 mins
-
4
Hip Thrust Full Range Controlled X5, Hip Thrust Full Range Quick X51 Set
3 mins
-
5
Sumo Deadlift Squat X10, Half Rep Bodyweight Sumo Squat X101 Set
3 mins
-
6
Staggered Hip Thrust (L) X10, Staggered Hip Thrust (R) X101 Set
3 mins
-
7
Bodyweight Banded Diagonal Rear Step (L) X15, Bodyweight Banded Diagonal Rear Step (R) X151 Set
3 mins
-
8
Single Leg Explosive Thrust (L) X10, Single Leg Explosive Thrust (R) X101 Set
3 mins
-
9
Circle Fire Hydrants (L) X15, Circle Fire Hydrants (R) X151 Set
3 mins
-
10
Side Lying Leg Lift (L) X15, Side Lying Leg Lift (R) X151 Set
3 mins
-
11
100x Bodyweight Banded Hip Thrusts With Toes Up1 Set
3 mins
-
Day 4
1
Renegade Row1 Set
1 mins
-
2
Lunge (L)1 Set
1 mins
-
3
Lunge (R)1 Set
1 mins
-
4
Arnold Press1 Set
1 mins
-
5
Alternating Lateral Lunge1 Set
1 mins
-
6
Diamond Press1 Set
1 mins
-
7
Bulgarian Lunge (L)1 Set
1 mins
-
8
Bulgarian Lunge (R)1 Set
1 mins
-
9
Push Press1 Set
1 mins
-
10
Renegade Row1 Set
1 mins
-
11
Lunge (L)1 Set
1 mins
-
12
Lunge (R)1 Set
1 mins
-
13
Arnold Press1 Set
1 mins
-
14
Alternating Lateral Lunge1 Set
1 mins
-
15
Diamond Press1 Set
1 mins
-
16
Bulgarian Lunge (L)1 Set
1 mins
-
17
Bulgarian Lunge (R)1 Set
1 mins
-
18
Push Press1 Set
1 mins
-
19
Renegade Row1 Set
1 mins
-
20
Lunge (L)1 Set
1 mins
-
21
Lunge (R)1 Set
1 mins
-
22
Arnold Press1 Set
1 mins
-
23
Alternating Lateral Lunge1 Set
1 mins
-
24
Diamond Press1 Set
1 mins
-
25
Bulgarian Lunge (L)1 Set
1 mins
-
26
Bulgarian Lunge (R)1 Set
1 mins
-
27
Push Press1 Set
1 mins
-
28
50x Full Range Bodyweight Sumo Squats1 Set
1 mins
-
29
50x Half Rep Bodyweight Sumo Squats1 Set
1 mins
-
Day 5
1
Burpee To Alternating Lunge X10, Alternating Rear Step Lunge X201 Set
3 mins
-
2
Push Up Burpees X10, Push Ups X51 Set
3 mins
-
3
Plank To Squat X10, Squat X201 Set
3 mins
-
4
Burpee X10, Walk Out To Tricep Push Up X101 Set
3 mins
-
5
Sprawl Burpee To Round House Knees X10, Alternating Kick Throughs X201 Set
3 mins
-
6
Burpee To Plank Ladder X10, Mountain Climbers X301 Set
3 mins
-
7
Ab Scissor Legs X10, Alternating Hand To Foot Reach Crunch X301 Set
3 mins
-
8
Sprawl Burpee X10, Crouch To Plank (Frog) X201 Set
3 mins
-
9
Burpee Jacks X10, Jumping Jacks X201 Set
3 mins
-
10
100x Shoulder Taps1 Set
100 Reps
-