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My exercise program for GF!

by Vanessa Z.
1 athletes joined
2.0
(1 rating)

Program Description

The purpose of the program is for my girlfriend to lose extra weight and improve her mobility. By focusing on yoga mat exercises, she can work on enhancing her flexibility, strengthening key muscle groups, and increasing her range of motion, while also burning calories and promoting fat loss.

Program Overview

  • Level
    Beginner
  • Goal
    Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 04, 2025 08:22
  • Last Edited
    Oct 04, 2025 01:08

Summary

Transform your fitness routine with this engaging 6-week program designed specifically for those looking to enhance mobility and core strength. Comprising three sessions per week, you'll focus on bodyweight exercises like glute bridges, planks, and mountain climbers, all from the comfort of your home. Each workout is carefully structured to build endurance and flexibility, making it perfect for all fitness levels. Get ready to feel stronger and more energized as you progress through this dynamic training plan!
Muscle Engagement
Front
Back
MuscleSet
Abs
33.2%
Glutes
13.4%
Hamstrings
10.6%
Quadriceps
10.4%
Other
6.5%
Adductors
4.9%
Chest
4.9%
Triceps
4.9%
Front Delts
4.9%
Stretching
3.5%
Lower Back
2.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
3
5 reps
RPE 3-4
2
Glute Bridge (Bodyweight)
3
12 reps
RPE 5
3
Bird Dog
3
10 reps
RPE 5
4
Plank
3
0.25-0.5 mins
RPE 5
5
Downward Dog
2
6 reps
RPE 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
3
5 reps
RPE 3-4
2
Glute Bridge (Bodyweight)
3
12 reps
RPE 5
3
Bird Dog
3
10 reps
RPE 5
4
Plank
3
0.25-0.5 mins
RPE 5
5
Downward Dog
2
6 reps
RPE 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
3
5 reps
RPE 3-4
2
Glute Bridge (Bodyweight)
3
12 reps
RPE 5
3
Bird Dog
3
10 reps
RPE 5
4
Plank
3
0.25-0.5 mins
RPE 5
5
Downward Dog
2
6 reps
RPE 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
3
5 reps
RPE 3-4
2
Glute Bridge (Bodyweight)
3
12 reps
RPE 5
3
Bird Dog
3
10 reps
RPE 5
4
Plank
3
0.25-0.5 mins
RPE 5
5
Downward Dog
2
6 reps
RPE 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
3
5 reps
RPE 3-4
2
Glute Bridge (Bodyweight)
4
12 reps
RPE 5
3
Bird Dog
3
10 reps
RPE 5
4
Plank
3
0.25-0.5 mins
RPE 5
5
Downward Dog
2
6 reps
RPE 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
3
5 reps
RPE 3-4
2
Glute Bridge (Bodyweight)
4
12 reps
RPE 5
3
Bird Dog
3
10 reps
RPE 5
4
Plank
2
0.5-1 mins
RPE 5
5
Downward Dog
3
6 reps
RPE 4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
2
8-10 reps
RPE 6
2
Mountain Climber
3
0.5 mins
RPE 7-8
3
Squat (Bodyweight)
3
8 reps
RPE 5-6
4
Lunge (Bodyweight)
3
6-8 reps
RPE 6-7.5
5
Butterfly Stretch
1
2 mins
RPE 2-3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
2
8-10 reps
RPE 6
2
Mountain Climber
3
0.5 mins
RPE 7-8
3
Squat (Bodyweight)
3
8 reps
RPE 5-6
4
Lunge (Bodyweight)
3
6-8 reps
RPE 6-7.5
5
Butterfly Stretch
1
2 mins
RPE 2-3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
2
8-10 reps
RPE 6
2
Mountain Climber
3
0.5 mins
RPE 7-8
3
Squat (Bodyweight)
3
8 reps
RPE 5-6
4
Lunge (Bodyweight)
3
6-8 reps
RPE 6-7.5
5
Butterfly Stretch
1
2 mins
RPE 2-3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
2
8-10 reps
RPE 6
2
Mountain Climber
3
0.5 mins
RPE 7-8
3
Squat (Bodyweight)
3
8 reps
RPE 5-6
4
Lunge (Bodyweight)
3
6-8 reps
RPE 6-7.5
5
Butterfly Stretch
1
2 mins
RPE 2-3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
2
8-10 reps
RPE 6
2
Mountain Climber
3
0.5 mins
RPE 7-8
3
Squat (Bodyweight)
3
8 reps
RPE 5-6
4
Lunge (Bodyweight)
3
6-8 reps
RPE 6-7.5
5
Butterfly Stretch
1
2 mins
RPE 2-3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
2
8-10 reps
RPE 6
2
Mountain Climber
3
0.5 mins
RPE 7-8
3
Squat (Bodyweight)
3
8 reps
RPE 5-6
4
Lunge (Bodyweight)
3
6-8 reps
RPE 6-7.5
5
Butterfly Stretch
1
2 mins
RPE 2-3
6
Bulgarian Split Squat (Bodyweight)
2
4-6 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
6-8 reps
RPE 5-6
2
Reverse Abs Crunch (Bodyweight)
2
6-8 reps
RPE 6-7.5
3
Windshield Wipers
3
8-10 reps
RPE 5-6
4
Burpee (No Push Up)
3
4-6 reps
RPE 6
5
Cat Cow Stretch
1
15 reps
RPE 3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
6-8 reps
RPE 5-6
2
Reverse Abs Crunch (Bodyweight)
2
6-8 reps
RPE 6-7.5
3
Windshield Wipers
3
8-10 reps
RPE 5-6
4
Burpee (No Push Up)
3
4-6 reps
RPE 6
5
Cat Cow Stretch
1
15 reps
RPE 3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
3
6-8 reps
RPE 5-6
2
Reverse Abs Crunch (Bodyweight)
2
6-8 reps
RPE 6-7.5
3
Windshield Wipers
3
8-10 reps
RPE 5-6
4
Burpee (No Push Up)
3
4-6 reps
RPE 6
5
Cat Cow Stretch
1
15 reps
RPE 3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
3
6-8 reps
RPE 5-6
2
Plank
2
0.5 mins
RPE 6-7.5
3
Windshield Wipers
3
8-10 reps
RPE 5-6
4
Burpee (No Push Up)
3
4-6 reps
RPE 6
5
Cat Cow Stretch
1
15 reps
RPE 3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
3
6-8 reps
RPE 5-6
2
Plank
2
0.5 mins
RPE 6-7.5
3
Windshield Wipers
3
8-10 reps
RPE 5-6
4
Burpee (No Push Up)
3
4-6 reps
RPE 6
5
Cat Cow Stretch
1
15 reps
RPE 3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
3
6-8 reps
RPE 5-6
2
Plank
2
0.5 mins
RPE 6-7.5
3
Windshield Wipers
3
8-10 reps
RPE 5-6
4
Burpee (No Push Up)
3
4-6 reps
RPE 6
5
Cat Cow Stretch
1
15 reps
RPE 3
Week 1
1 / 6 Weeks
Day 1
1
Cat Cow Stretch
3 Sets
5 Reps
@3-4
2
Glute Bridge (Bodyweight)
3 Sets
12 Reps
@5
3
Bird Dog
3 Sets
10 Reps
@5
4
Plank
3 Sets
0.25-0.5 mins
@5
5
Downward Dog
2 Sets
6 Reps
@4
Day 2
1
Lying Leg Raise
2 Sets
8-10 Reps
@6
2
Mountain Climber
3 Sets
0.5 mins
@7-8
3
Squat (Bodyweight)
3 Sets
8 Reps
@5-6
4
Lunge (Bodyweight)
3 Sets
6-8 Reps
@6-7.5
5
Butterfly Stretch
1 Set
2 mins
@2-3
Day 3
1
Push Up (Incline)
3 Sets
6-8 Reps
@5-6
2
Reverse Abs Crunch (Bodyweight)
2 Sets
6-8 Reps
@6-7.5
3
Windshield Wipers
3 Sets
8-10 Reps
@5-6
4
Burpee (No Push Up)
3 Sets
4-6 Reps
@6
5
Cat Cow Stretch
1 Set
15 Reps
@3