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Action Hero Flex Vegeta

by Sloan Black

Program Description

Transcribing the Action Hero Flex Vegeta program

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Dumbbell Only
  • Program Length
    18 weeks
  • Time Per Workout
    40 minutes
  • Created
    Dec 27, 2025 11:52
  • Last Edited
    Dec 27, 2025 11:54
Muscle Engagement
Front
Back
MuscleSet
Abs
14.9%
Quadriceps
12.4%
Other
11.9%
Triceps
9%
Front Delts
9%
Glutes
9%
Hamstrings
8.3%
Chest
6%
Upper Back
5.1%
Adductors
4.5%
Lats
3.4%
Middle Delts
3%
Forearms
1.7%
Biceps
0.9%
Stretching
0.4%
Plyometrics
0.4%
Calves
0.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
1A
Jump Rope
1
1 mins
-
1B
Arm Circle
1
10 reps
-
1C
Push Up
2
5 reps
-
1D
Squat (Bodyweight)
2
5 reps
-
2A
Single Arm Push Press (Dumbbell)
4
8 reps
-
2B
Push Up
4
8-10 reps
-
2C
Plank Dumbbell Drag
4
8 reps
-
3A
Floor Press (Dumbbell)
3
10 reps
-
3B
Pike Push Up
3
8 reps
-
3C
Hollow Hold
3
0.5 mins
-
4A
Push Up
3
10 reps
-
4B
Jump Squat
3
10 reps
-
4C
Jump Rope
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Jump Rope
1
1 mins
-
1B
Arm Circle
1
10 reps
-
1C
Push Up
2
5 reps
-
1D
Squat (Bodyweight)
2
5 reps
-
2A
Single Arm Push Press (Dumbbell)
4
8 reps
-
2B
Push Up
4
8-10 reps
-
2C
Plank Dumbbell Drag
4
8 reps
-
3A
Floor Press (Dumbbell)
3
10 reps
-
3B
Pike Push Up
3
8 reps
-
3C
Hollow Hold
3
0.5 mins
-
4A
Push Up
3
10 reps
-
4B
Jump Squat
3
10 reps
-
4C
Jump Rope
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Jump Rope
1
1 mins
-
1B
Arm Circle
1
10 reps
-
1C
Push Up
2
5 reps
-
1D
Squat (Bodyweight)
2
5 reps
-
2A
Single Arm Push Press (Dumbbell)
4
8 reps
-
2B
Push Up
4
8-10 reps
-
2C
Plank Dumbbell Drag
4
8 reps
-
3A
Floor Press (Dumbbell)
3
10 reps
-
3B
Pike Push Up
3
8 reps
-
3C
Hollow Hold
3
0.5 mins
-
4A
Push Up
3
10 reps
-
4B
Jump Squat
3
10 reps
-
4C
Jump Rope
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Jump Rope
1
1 mins
-
1B
Arm Circle
1
10 reps
-
1C
Push Up
2
5 reps
-
1D
Squat (Bodyweight)
2
5 reps
-
2A
Single Arm Push Press (Dumbbell)
4
8 reps
-
2B
Push Up
4
8-10 reps
-
2C
Plank Dumbbell Drag
4
8 reps
-
3A
Floor Press (Dumbbell)
3
10 reps
-
3B
Pike Push Up
3
8 reps
-
3C
Hollow Hold
3
0.5 mins
-
4A
Push Up
3
10 reps
-
4B
Jump Squat
3
10 reps
-
4C
Jump Rope
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Jump Rope
1
1 mins
-
1B
Arm Circle
1
10 reps
-
1C
Push Up
2
5 reps
-
1D
Squat (Bodyweight)
2
5 reps
-
2A
Single Arm Push Press (Dumbbell)
4
8 reps
-
2B
Push Up
4
8-10 reps
-
2C
Plank Dumbbell Drag
4
8 reps
-
3A
Floor Press (Dumbbell)
3
10 reps
-
3B
Pike Push Up
3
8 reps
-
3C
Hollow Hold
3
0.5 mins
-
4A
Push Up
3
10 reps
-
4B
Jump Squat
3
10 reps
-
4C
Jump Rope
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Jump Rope
1
1 mins
-
1B
Arm Circle
1
10 reps
-
1C
Push Up
2
5 reps
-
1D
Squat (Bodyweight)
2
5 reps
-
2A
Single Arm Push Press (Dumbbell)
4
8 reps
-
2B
Push Up
4
8-10 reps
-
2C
Plank Dumbbell Drag
4
8 reps
-
3A
Floor Press (Dumbbell)
3
10 reps
-
3B
Pike Push Up
3
8 reps
-
3C
Hollow Hold
3
0.5 mins
-
4A
Push Up
3
10 reps
-
4B
Jump Squat
3
10 reps
-
4C
Jump Rope
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Jump Rope
1
1 mins
-
1B
Arm Circle
1
10 reps
-
1C
Push Up
2
5 reps
-
1D
Squat (Bodyweight)
2
5 reps
-
2A
Single Arm Push Press (Dumbbell)
4
8 reps
-
2B
Push Up
4
8-10 reps
-
2C
Plank Dumbbell Drag
4
8 reps
-
3A
Floor Press (Dumbbell)
3
10 reps
-
3B
Pike Push Up
3
8 reps
-
3C
Hollow Hold
3
0.5 mins
-
4A
Push Up
3
10 reps
-
4B
Jump Squat
3
10 reps
-
4C
Jump Rope
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Jump Rope
1
1 mins
-
1B
Arm Circle
1
10 reps
-
1C
Push Up
2
5 reps
-
1D
Squat (Bodyweight)
2
5 reps
-
2A
Single Arm Push Press (Dumbbell)
4
8 reps
-
2B
Push Up
4
8-10 reps
-
2C
Plank Dumbbell Drag
4
8 reps
-
3A
Floor Press (Dumbbell)
3
10 reps
-
3B
Pike Push Up
3
8 reps
-
3C
Hollow Hold
3
0.5 mins
-
4A
Push Up
3
10 reps
-
4B
Jump Squat
3
10 reps
-
4C
Jump Rope
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Jump Rope
1
1 mins
-
1B
Arm Circle
1
10 reps
-
1C
Push Up
2
5 reps
-
1D
Squat (Bodyweight)
2
5 reps
-
2A
Single Arm Push Press (Dumbbell)
4
8 reps
-
2B
Push Up
4
8-10 reps
-
2C
Plank Dumbbell Drag
4
8 reps
-
3A
Floor Press (Dumbbell)
3
10 reps
-
3B
Pike Push Up
3
8 reps
-
3C
Hollow Hold
3
0.5 mins
-
4A
Push Up
3
10 reps
-
4B
Jump Squat
3
10 reps
-
4C
Jump Rope
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Jump Rope
1
1 mins
-
1B
Arm Circle
1
10 reps
-
1C
Push Up
2
5 reps
-
1D
Squat (Bodyweight)
2
5 reps
-
2A
Single Arm Push Press (Dumbbell)
4
8 reps
-
2B
Push Up
4
8-10 reps
-
2C
Plank Dumbbell Drag
4
8 reps
-
3A
Floor Press (Dumbbell)
3
10 reps
-
3B
Pike Push Up
3
8 reps
-
3C
Hollow Hold
3
0.5 mins
-
4A
Push Up
3
10 reps
-
4B
Jump Squat
3
10 reps
-
4C
Jump Rope
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Jump Rope
1
1 mins
-
1B
Arm Circle
1
10 reps
-
1C
Push Up
2
5 reps
-
1D
Squat (Bodyweight)
2
5 reps
-
2A
Single Arm Push Press (Dumbbell)
4
8 reps
-
2B
Push Up
4
8-10 reps
-
2C
Plank Dumbbell Drag
4
8 reps
-
3A
Floor Press (Dumbbell)
3
10 reps
-
3B
Pike Push Up
3
8 reps
-
3C
Hollow Hold
3
0.5 mins
-
4A
Push Up
3
10 reps
-
4B
Jump Squat
3
10 reps
-
4C
Jump Rope
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Jump Rope
1
1 mins
-
1B
Arm Circle
1
10 reps
-
1C
Push Up
2
5 reps
-
1D
Squat (Bodyweight)
2
5 reps
-
2A
Single Arm Push Press (Dumbbell)
4
8 reps
-
2B
Push Up
4
8-10 reps
-
2C
Plank Dumbbell Drag
4
8 reps
-
3A
Floor Press (Dumbbell)
3
10 reps
-
3B
Pike Push Up
3
8 reps
-
3C
Hollow Hold
3
0.5 mins
-
4A
Push Up
3
10 reps
-
4B
Jump Squat
3
10 reps
-
4C
Jump Rope
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Jump Rope
1
1 mins
-
1B
Arm Circle
1
10 reps
-
1C
Push Up
2
5 reps
-
1D
Squat (Bodyweight)
2
5 reps
-
2A
Single Arm Push Press (Dumbbell)
4
8 reps
-
2B
Push Up
4
8-10 reps
-
2C
Plank Dumbbell Drag
4
8 reps
-
3A
Floor Press (Dumbbell)
3
10 reps
-
3B
Pike Push Up
3
8 reps
-
3C
Hollow Hold
3
0.5 mins
-
4A
Push Up
3
10 reps
-
4B
Jump Squat
3
10 reps
-
4C
Jump Rope
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Jump Rope
1
1 mins
-
1B
Arm Circle
1
10 reps
-
1C
Push Up
2
5 reps
-
1D
Squat (Bodyweight)
2
5 reps
-
2A
Single Arm Push Press (Dumbbell)
4
8 reps
-
2B
Push Up
4
8-10 reps
-
2C
Plank Dumbbell Drag
4
8 reps
-
3A
Floor Press (Dumbbell)
3
10 reps
-
3B
Pike Push Up
3
8 reps
-
3C
Hollow Hold
3
0.5 mins
-
4A
Push Up
3
10 reps
-
4B
Jump Squat
3
10 reps
-
4C
Jump Rope
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Jump Rope
1
1 mins
-
1B
Arm Circle
1
10 reps
-
1C
Push Up
2
5 reps
-
1D
Squat (Bodyweight)
2
5 reps
-
2A
Single Arm Push Press (Dumbbell)
4
8 reps
-
2B
Push Up
4
8-10 reps
-
2C
Plank Dumbbell Drag
4
8 reps
-
3A
Floor Press (Dumbbell)
3
10 reps
-
3B
Pike Push Up
3
8 reps
-
3C
Hollow Hold
3
0.5 mins
-
4A
Push Up
3
10 reps
-
4B
Jump Squat
3
10 reps
-
4C
Jump Rope
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Jump Rope
1
1 mins
-
1B
Arm Circle
1
10 reps
-
1C
Push Up
2
5 reps
-
1D
Squat (Bodyweight)
2
5 reps
-
2A
Single Arm Push Press (Dumbbell)
4
8 reps
-
2B
Push Up
4
8-10 reps
-
2C
Plank Dumbbell Drag
4
8 reps
-
3A
Floor Press (Dumbbell)
3
10 reps
-
3B
Pike Push Up
3
8 reps
-
3C
Hollow Hold
3
0.5 mins
-
4A
Push Up
3
10 reps
-
4B
Jump Squat
3
10 reps
-
4C
Jump Rope
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Jump Rope
1
1 mins
-
1B
Arm Circle
1
10 reps
-
1C
Push Up
2
5 reps
-
1D
Squat (Bodyweight)
2
5 reps
-
2A
Single Arm Push Press (Dumbbell)
4
8 reps
-
2B
Push Up
4
8-10 reps
-
2C
Plank Dumbbell Drag
4
8 reps
-
3A
Floor Press (Dumbbell)
3
10 reps
-
3B
Pike Push Up
3
8 reps
-
3C
Hollow Hold
3
0.5 mins
-
4A
Push Up
3
10 reps
-
4B
Jump Squat
3
10 reps
-
4C
Jump Rope
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Jump Rope
1
1 mins
-
1B
Arm Circle
1
10 reps
-
1C
Push Up
2
5 reps
-
1D
Squat (Bodyweight)
2
5 reps
-
2A
Single Arm Push Press (Dumbbell)
4
8 reps
-
2B
Push Up
4
8-10 reps
-
2C
Plank Dumbbell Drag
4
8 reps
-
3A
Floor Press (Dumbbell)
3
10 reps
-
3B
Pike Push Up
3
8 reps
-
3C
Hollow Hold
3
0.5 mins
-
4A
Push Up
3
10 reps
-
4B
Jump Squat
3
10 reps
-
4C
Jump Rope
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Scapular Push Up
1
10 reps
-
1B
Jump Rope
1
20 reps
-
1C
Inchworm
1
5 reps
-
2A
Bent Over Row (Dumbbell)
4
10 reps
-
2B
Bear Crawl
4
0.2 mins
-
2C
Side Plank with Reach Through
4
10 reps
-
3A
Renegade Row
3
10 reps
-
3B
Russian Twist (Dumbbell)
3
20 reps
-
3C
V-Up
3
15 reps
-
4A
Renegade Row
1
6 reps
-
4B
Jump Rope
1
12 reps
-
4C
Sit Up
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Scapular Push Up
1
10 reps
-
1B
Jump Rope
1
20 reps
-
1C
Inchworm
1
5 reps
-
2A
Bent Over Row (Dumbbell)
4
10 reps
-
2B
Bear Crawl
4
0.2 mins
-
2C
Side Plank with Reach Through
4
10 reps
-
3A
Renegade Row
3
10 reps
-
3B
Russian Twist (Dumbbell)
3
20 reps
-
3C
V-Up
3
15 reps
-
4A
Renegade Row
1
6 reps
-
4B
Jump Rope
1
12 reps
-
4C
Sit Up
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Scapular Push Up
1
10 reps
-
1B
Jump Rope
1
20 reps
-
1C
Inchworm
1
5 reps
-
2A
Bent Over Row (Dumbbell)
4
10 reps
-
2B
Bear Crawl
4
0.2 mins
-
2C
Side Plank with Reach Through
4
10 reps
-
3A
Renegade Row
3
10 reps
-
3B
Russian Twist (Dumbbell)
3
20 reps
-
3C
V-Up
3
15 reps
-
4A
Renegade Row
1
6 reps
-
4B
Jump Rope
1
12 reps
-
4C
Sit Up
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Scapular Push Up
1
10 reps
-
1B
Jump Rope
1
20 reps
-
1C
Inchworm
1
5 reps
-
2A
Bent Over Row (Dumbbell)
4
10 reps
-
2B
Bear Crawl
4
0.2 mins
-
2C
Side Plank with Reach Through
4
10 reps
-
3A
Renegade Row
3
10 reps
-
3B
Russian Twist (Dumbbell)
3
20 reps
-
3C
V-Up
3
15 reps
-
4A
Renegade Row
1
6 reps
-
4B
Jump Rope
1
12 reps
-
4C
Sit Up
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Scapular Push Up
1
10 reps
-
1B
Jump Rope
1
20 reps
-
1C
Inchworm
1
5 reps
-
2A
Bent Over Row (Dumbbell)
4
10 reps
-
2B
Bear Crawl
4
0.2 mins
-
2C
Side Plank with Reach Through
4
10 reps
-
3A
Renegade Row
3
10 reps
-
3B
Russian Twist (Dumbbell)
3
20 reps
-
3C
V-Up
3
15 reps
-
4A
Renegade Row
1
6 reps
-
4B
Jump Rope
1
12 reps
-
4C
Sit Up
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Scapular Push Up
1
10 reps
-
1B
Jump Rope
1
20 reps
-
1C
Inchworm
1
5 reps
-
2A
Bent Over Row (Dumbbell)
4
10 reps
-
2B
Bear Crawl
4
0.2 mins
-
2C
Side Plank with Reach Through
4
10 reps
-
3A
Renegade Row
3
10 reps
-
3B
Russian Twist (Dumbbell)
3
20 reps
-
3C
V-Up
3
15 reps
-
4A
Renegade Row
1
6 reps
-
4B
Jump Rope
1
12 reps
-
4C
Sit Up
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Scapular Push Up
1
10 reps
-
1B
Jump Rope
1
20 reps
-
1C
Inchworm
1
5 reps
-
2A
Bent Over Row (Dumbbell)
4
10 reps
-
2B
Bear Crawl
4
0.2 mins
-
2C
Side Plank with Reach Through
4
10 reps
-
3A
Renegade Row
3
10 reps
-
3B
Russian Twist (Dumbbell)
3
20 reps
-
3C
V-Up
3
15 reps
-
4A
Renegade Row
1
6 reps
-
4B
Jump Rope
1
12 reps
-
4C
Sit Up
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Scapular Push Up
1
10 reps
-
1B
Jump Rope
1
20 reps
-
1C
Inchworm
1
5 reps
-
2A
Bent Over Row (Dumbbell)
4
10 reps
-
2B
Bear Crawl
4
0.2 mins
-
2C
Side Plank with Reach Through
4
10 reps
-
3A
Renegade Row
3
10 reps
-
3B
Russian Twist (Dumbbell)
3
20 reps
-
3C
V-Up
3
15 reps
-
4A
Renegade Row
1
6 reps
-
4B
Jump Rope
1
12 reps
-
4C
Sit Up
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Scapular Push Up
1
10 reps
-
1B
Jump Rope
1
20 reps
-
1C
Inchworm
1
5 reps
-
2A
Bent Over Row (Dumbbell)
4
10 reps
-
2B
Bear Crawl
4
0.2 mins
-
2C
Side Plank with Reach Through
4
10 reps
-
3A
Renegade Row
3
10 reps
-
3B
Russian Twist (Dumbbell)
3
20 reps
-
3C
V-Up
3
15 reps
-
4A
Renegade Row
1
6 reps
-
4B
Jump Rope
1
12 reps
-
4C
Sit Up
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Scapular Push Up
1
10 reps
-
1B
Jump Rope
1
20 reps
-
1C
Inchworm
1
5 reps
-
2A
Bent Over Row (Dumbbell)
4
10 reps
-
2B
Bear Crawl
4
0.2 mins
-
2C
Side Plank with Reach Through
4
10 reps
-
3A
Renegade Row
3
10 reps
-
3B
Russian Twist (Dumbbell)
3
20 reps
-
3C
V-Up
3
15 reps
-
4A
Renegade Row
1
6 reps
-
4B
Jump Rope
1
12 reps
-
4C
Sit Up
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Scapular Push Up
1
10 reps
-
1B
Jump Rope
1
20 reps
-
1C
Inchworm
1
5 reps
-
2A
Bent Over Row (Dumbbell)
4
10 reps
-
2B
Bear Crawl
4
0.2 mins
-
2C
Side Plank with Reach Through
4
10 reps
-
3A
Renegade Row
3
10 reps
-
3B
Russian Twist (Dumbbell)
3
20 reps
-
3C
V-Up
3
15 reps
-
4A
Renegade Row
1
6 reps
-
4B
Jump Rope
1
12 reps
-
4C
Sit Up
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Scapular Push Up
1
10 reps
-
1B
Jump Rope
1
20 reps
-
1C
Inchworm
1
5 reps
-
2A
Bent Over Row (Dumbbell)
4
10 reps
-
2B
Bear Crawl
4
0.2 mins
-
2C
Side Plank with Reach Through
4
10 reps
-
3A
Renegade Row
3
10 reps
-
3B
Russian Twist (Dumbbell)
3
20 reps
-
3C
V-Up
3
15 reps
-
4A
Renegade Row
1
6 reps
-
4B
Jump Rope
1
12 reps
-
4C
Sit Up
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Scapular Push Up
1
10 reps
-
1B
Jump Rope
1
20 reps
-
1C
Inchworm
1
5 reps
-
2A
Bent Over Row (Dumbbell)
4
10 reps
-
2B
Bear Crawl
4
0.2 mins
-
2C
Side Plank with Reach Through
4
10 reps
-
3A
Renegade Row
3
10 reps
-
3B
Russian Twist (Dumbbell)
3
20 reps
-
3C
V-Up
3
15 reps
-
4A
Renegade Row
1
6 reps
-
4B
Jump Rope
1
12 reps
-
4C
Sit Up
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Scapular Push Up
1
10 reps
-
1B
Jump Rope
1
20 reps
-
1C
Inchworm
1
5 reps
-
2A
Bent Over Row (Dumbbell)
4
10 reps
-
2B
Bear Crawl
4
0.2 mins
-
2C
Side Plank with Reach Through
4
10 reps
-
3A
Renegade Row
3
10 reps
-
3B
Russian Twist (Dumbbell)
3
20 reps
-
3C
V-Up
3
15 reps
-
4A
Renegade Row
1
6 reps
-
4B
Jump Rope
1
12 reps
-
4C
Sit Up
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Scapular Push Up
1
10 reps
-
1B
Jump Rope
1
20 reps
-
1C
Inchworm
1
5 reps
-
2A
Bent Over Row (Dumbbell)
4
10 reps
-
2B
Bear Crawl
4
0.2 mins
-
2C
Side Plank with Reach Through
4
10 reps
-
3A
Renegade Row
3
10 reps
-
3B
Russian Twist (Dumbbell)
3
20 reps
-
3C
V-Up
3
15 reps
-
4A
Renegade Row
1
6 reps
-
4B
Jump Rope
1
12 reps
-
4C
Sit Up
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Scapular Push Up
1
10 reps
-
1B
Jump Rope
1
20 reps
-
1C
Inchworm
1
5 reps
-
2A
Bent Over Row (Dumbbell)
4
10 reps
-
2B
Bear Crawl
4
0.2 mins
-
2C
Side Plank with Reach Through
4
10 reps
-
3A
Renegade Row
3
10 reps
-
3B
Russian Twist (Dumbbell)
3
20 reps
-
3C
V-Up
3
15 reps
-
4A
Renegade Row
1
6 reps
-
4B
Jump Rope
1
12 reps
-
4C
Sit Up
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Scapular Push Up
1
10 reps
-
1B
Jump Rope
1
20 reps
-
1C
Inchworm
1
5 reps
-
2A
Bent Over Row (Dumbbell)
4
10 reps
-
2B
Bear Crawl
4
0.2 mins
-
2C
Side Plank with Reach Through
4
10 reps
-
3A
Renegade Row
3
10 reps
-
3B
Russian Twist (Dumbbell)
3
20 reps
-
3C
V-Up
3
15 reps
-
4A
Renegade Row
1
6 reps
-
4B
Jump Rope
1
12 reps
-
4C
Sit Up
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Scapular Push Up
1
10 reps
-
1B
Jump Rope
1
20 reps
-
1C
Inchworm
1
5 reps
-
2A
Bent Over Row (Dumbbell)
4
10 reps
-
2B
Bear Crawl
4
0.2 mins
-
2C
Side Plank with Reach Through
4
10 reps
-
3A
Renegade Row
3
10 reps
-
3B
Russian Twist (Dumbbell)
3
20 reps
-
3C
V-Up
3
15 reps
-
4A
Renegade Row
1
6 reps
-
4B
Jump Rope
1
12 reps
-
4C
Sit Up
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
1
10 reps
-
1B
Reverse Lunge (Bodyweight)
1
10 reps
-
1C
Jump Rope
1
0.5 mins
-
2A
Goblet Squat
4
10 reps
-
2B
Jump Squat
4
8 reps
-
2C
Suitcase Carry
4
0.5 mins
-
3A
Reverse Lunge (Dumbbell)
3
8 reps
-
3B
Jump Rope
3
0.5 mins
-
3C
Wall Sit
3
0.5 mins
-
4A
Jump Squat
2
10 reps
-
4B
Burpee
2
10 reps
-
4C
Jump Rope
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
1
10 reps
-
1B
Reverse Lunge (Bodyweight)
1
10 reps
-
1C
Jump Rope
1
0.5 mins
-
2A
Goblet Squat
4
10 reps
-
2B
Jump Squat
4
8 reps
-
2C
Suitcase Carry
4
0.5 mins
-
3A
Reverse Lunge (Dumbbell)
3
8 reps
-
3B
Jump Rope
3
0.5 mins
-
3C
Wall Sit
3
0.5 mins
-
4A
Jump Squat
2
10 reps
-
4B
Burpee
2
10 reps
-
4C
Jump Rope
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
1
10 reps
-
1B
Reverse Lunge (Bodyweight)
1
10 reps
-
1C
Jump Rope
1
0.5 mins
-
2A
Goblet Squat
4
10 reps
-
2B
Jump Squat
4
8 reps
-
2C
Suitcase Carry
4
0.5 mins
-
3A
Reverse Lunge (Dumbbell)
3
8 reps
-
3B
Jump Rope
3
0.5 mins
-
3C
Wall Sit
3
0.5 mins
-
4A
Jump Squat
2
10 reps
-
4B
Burpee
2
10 reps
-
4C
Jump Rope
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
1
10 reps
-
1B
Reverse Lunge (Bodyweight)
1
10 reps
-
1C
Jump Rope
1
0.5 mins
-
2A
Goblet Squat
4
10 reps
-
2B
Jump Squat
4
8 reps
-
2C
Suitcase Carry
4
0.5 mins
-
3A
Reverse Lunge (Dumbbell)
3
8 reps
-
3B
Jump Rope
3
0.5 mins
-
3C
Wall Sit
3
0.5 mins
-
4A
Jump Squat
2
10 reps
-
4B
Burpee
2
10 reps
-
4C
Jump Rope
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
1
10 reps
-
1B
Reverse Lunge (Bodyweight)
1
10 reps
-
1C
Jump Rope
1
0.5 mins
-
2A
Goblet Squat
4
10 reps
-
2B
Jump Squat
4
8 reps
-
2C
Suitcase Carry
4
0.5 mins
-
3A
Reverse Lunge (Dumbbell)
3
8 reps
-
3B
Jump Rope
3
0.5 mins
-
3C
Wall Sit
3
0.5 mins
-
4A
Jump Squat
2
10 reps
-
4B
Burpee
2
10 reps
-
4C
Jump Rope
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
1
10 reps
-
1B
Reverse Lunge (Bodyweight)
1
10 reps
-
1C
Jump Rope
1
0.5 mins
-
2A
Goblet Squat
4
10 reps
-
2B
Jump Squat
4
8 reps
-
2C
Suitcase Carry
4
0.5 mins
-
3A
Reverse Lunge (Dumbbell)
3
8 reps
-
3B
Jump Rope
3
0.5 mins
-
3C
Wall Sit
3
0.5 mins
-
4A
Jump Squat
2
10 reps
-
4B
Burpee
2
10 reps
-
4C
Jump Rope
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
1
10 reps
-
1B
Reverse Lunge (Bodyweight)
1
10 reps
-
1C
Jump Rope
1
0.5 mins
-
2A
Goblet Squat
4
10 reps
-
2B
Jump Squat
4
8 reps
-
2C
Suitcase Carry
4
0.5 mins
-
3A
Reverse Lunge (Dumbbell)
3
8 reps
-
3B
Jump Rope
3
0.5 mins
-
3C
Wall Sit
3
0.5 mins
-
4A
Jump Squat
2
10 reps
-
4B
Burpee
2
10 reps
-
4C
Jump Rope
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
1
10 reps
-
1B
Reverse Lunge (Bodyweight)
1
10 reps
-
1C
Jump Rope
1
0.5 mins
-
2A
Goblet Squat
4
10 reps
-
2B
Jump Squat
4
8 reps
-
2C
Suitcase Carry
4
0.5 mins
-
3A
Reverse Lunge (Dumbbell)
3
8 reps
-
3B
Jump Rope
3
0.5 mins
-
3C
Wall Sit
3
0.5 mins
-
4A
Jump Squat
2
10 reps
-
4B
Burpee
2
10 reps
-
4C
Jump Rope
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
1
10 reps
-
1B
Reverse Lunge (Bodyweight)
1
10 reps
-
1C
Jump Rope
1
0.5 mins
-
2A
Goblet Squat
4
10 reps
-
2B
Jump Squat
4
8 reps
-
2C
Suitcase Carry
4
0.5 mins
-
3A
Reverse Lunge (Dumbbell)
3
8 reps
-
3B
Jump Rope
3
0.5 mins
-
3C
Wall Sit
3
0.5 mins
-
4A
Jump Squat
2
10 reps
-
4B
Burpee
2
10 reps
-
4C
Jump Rope
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
1
10 reps
-
1B
Reverse Lunge (Bodyweight)
1
10 reps
-
1C
Jump Rope
1
0.5 mins
-
2A
Goblet Squat
4
10 reps
-
2B
Jump Squat
4
8 reps
-
2C
Suitcase Carry
4
0.5 mins
-
3A
Reverse Lunge (Dumbbell)
3
8 reps
-
3B
Jump Rope
3
0.5 mins
-
3C
Wall Sit
3
0.5 mins
-
4A
Jump Squat
2
10 reps
-
4B
Burpee
2
10 reps
-
4C
Jump Rope
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
1
10 reps
-
1B
Reverse Lunge (Bodyweight)
1
10 reps
-
1C
Jump Rope
1
0.5 mins
-
2A
Goblet Squat
4
10 reps
-
2B
Jump Squat
4
8 reps
-
2C
Suitcase Carry
4
0.5 mins
-
3A
Reverse Lunge (Dumbbell)
3
8 reps
-
3B
Jump Rope
3
0.5 mins
-
3C
Wall Sit
3
0.5 mins
-
4A
Jump Squat
2
10 reps
-
4B
Burpee
2
10 reps
-
4C
Jump Rope
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
1
10 reps
-
1B
Reverse Lunge (Bodyweight)
1
10 reps
-
1C
Jump Rope
1
0.5 mins
-
2A
Goblet Squat
4
10 reps
-
2B
Jump Squat
4
8 reps
-
2C
Suitcase Carry
4
0.5 mins
-
3A
Reverse Lunge (Dumbbell)
3
8 reps
-
3B
Jump Rope
3
0.5 mins
-
3C
Wall Sit
3
0.5 mins
-
4A
Jump Squat
2
10 reps
-
4B
Burpee
2
10 reps
-
4C
Jump Rope
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
1
10 reps
-
1B
Reverse Lunge (Bodyweight)
1
10 reps
-
1C
Jump Rope
1
0.5 mins
-
2A
Goblet Squat
4
10 reps
-
2B
Jump Squat
4
8 reps
-
2C
Suitcase Carry
4
0.5 mins
-
3A
Reverse Lunge (Dumbbell)
3
8 reps
-
3B
Jump Rope
3
0.5 mins
-
3C
Wall Sit
3
0.5 mins
-
4A
Jump Squat
2
10 reps
-
4B
Burpee
2
10 reps
-
4C
Jump Rope
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
1
10 reps
-
1B
Reverse Lunge (Bodyweight)
1
10 reps
-
1C
Jump Rope
1
0.5 mins
-
2A
Goblet Squat
4
10 reps
-
2B
Jump Squat
4
8 reps
-
2C
Suitcase Carry
4
0.5 mins
-
3A
Reverse Lunge (Dumbbell)
3
8 reps
-
3B
Jump Rope
3
0.5 mins
-
3C
Wall Sit
3
0.5 mins
-
4A
Jump Squat
2
10 reps
-
4B
Burpee
2
10 reps
-
4C
Jump Rope
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
1
10 reps
-
1B
Reverse Lunge (Bodyweight)
1
10 reps
-
1C
Jump Rope
1
0.5 mins
-
2A
Goblet Squat
4
10 reps
-
2B
Jump Squat
4
8 reps
-
2C
Suitcase Carry
4
0.5 mins
-
3A
Reverse Lunge (Dumbbell)
3
8 reps
-
3B
Jump Rope
3
0.5 mins
-
3C
Wall Sit
3
0.5 mins
-
4A
Jump Squat
2
10 reps
-
4B
Burpee
2
10 reps
-
4C
Jump Rope
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
1
10 reps
-
1B
Reverse Lunge (Bodyweight)
1
10 reps
-
1C
Jump Rope
1
0.5 mins
-
2A
Goblet Squat
4
10 reps
-
2B
Jump Squat
4
8 reps
-
2C
Suitcase Carry
4
0.5 mins
-
3A
Reverse Lunge (Dumbbell)
3
8 reps
-
3B
Jump Rope
3
0.5 mins
-
3C
Wall Sit
3
0.5 mins
-
4A
Jump Squat
2
10 reps
-
4B
Burpee
2
10 reps
-
4C
Jump Rope
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
1
10 reps
-
1B
Reverse Lunge (Bodyweight)
1
10 reps
-
1C
Jump Rope
1
0.5 mins
-
2A
Goblet Squat
4
10 reps
-
2B
Jump Squat
4
8 reps
-
2C
Suitcase Carry
4
0.5 mins
-
3A
Reverse Lunge (Dumbbell)
3
8 reps
-
3B
Jump Rope
3
0.5 mins
-
3C
Wall Sit
3
0.5 mins
-
4A
Jump Squat
2
10 reps
-
4B
Burpee
2
10 reps
-
4C
Jump Rope
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Bodyweight)
1
10 reps
-
1B
Reverse Lunge (Bodyweight)
1
10 reps
-
1C
Jump Rope
1
0.5 mins
-
2A
Goblet Squat
4
10 reps
-
2B
Jump Squat
4
8 reps
-
2C
Suitcase Carry
4
0.5 mins
-
3A
Reverse Lunge (Dumbbell)
3
8 reps
-
3B
Jump Rope
3
0.5 mins
-
3C
Wall Sit
3
0.5 mins
-
4A
Jump Squat
2
10 reps
-
4B
Burpee
2
10 reps
-
4C
Jump Rope
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Jump Rope
1
0.5 mins
-
1B
Push Up
1
10 reps
-
1C
Squat (Bodyweight)
1
10 reps
-
2A
Dumbbell Ground-To-Overhead
4
8 reps
-
2B
Burpee Crawl Outs
4
6 reps
-
2C
Broad Jump
4
6 reps
-
2D
Plank To Knee Drive
4
10 reps
-
2E
Jump Rope
4
0.5 mins
-
3A
Push Up
1
5 reps
-
3B
Jump Rope
1
10 reps
-
3C
Jump Switch Lunge
1
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Jump Rope
1
0.5 mins
-
1B
Push Up
1
10 reps
-
1C
Squat (Bodyweight)
1
10 reps
-
2A
Dumbbell Ground-To-Overhead
4
8 reps
-
2B
Burpee Crawl Outs
4
6 reps
-
2C
Broad Jump
4
6 reps
-
2D
Plank To Knee Drive
4
10 reps
-
2E
Jump Rope
4
0.5 mins
-
3A
Push Up
1
5 reps
-
3B
Jump Rope
1
10 reps
-
3C
Jump Switch Lunge
1
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Jump Rope
1
0.5 mins
-
1B
Push Up
1
10 reps
-
1C
Squat (Bodyweight)
1
10 reps
-
2A
Dumbbell Ground-To-Overhead
4
8 reps
-
2B
Burpee Crawl Outs
4
6 reps
-
2C
Broad Jump
4
6 reps
-
2D
Plank To Knee Drive
4
10 reps
-
2E
Jump Rope
4
0.5 mins
-
3A
Push Up
1
5 reps
-
3B
Jump Rope
1
10 reps
-
3C
Jump Switch Lunge
1
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Jump Rope
1
0.5 mins
-
1B
Push Up
1
10 reps
-
1C
Squat (Bodyweight)
1
10 reps
-
2A
Dumbbell Ground-To-Overhead
4
8 reps
-
2B
Burpee Crawl Outs
4
6 reps
-
2C
Broad Jump
4
6 reps
-
2D
Plank To Knee Drive
4
10 reps
-
2E
Jump Rope
4
0.5 mins
-
3A
Push Up
1
5 reps
-
3B
Jump Rope
1
10 reps
-
3C
Jump Switch Lunge
1
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Jump Rope
1
0.5 mins
-
1B
Push Up
1
10 reps
-
1C
Squat (Bodyweight)
1
10 reps
-
2A
Dumbbell Ground-To-Overhead
4
8 reps
-
2B
Burpee Crawl Outs
4
6 reps
-
2C
Broad Jump
4
6 reps
-
2D
Plank To Knee Drive
4
10 reps
-
2E
Jump Rope
4
0.5 mins
-
3A
Push Up
1
5 reps
-
3B
Jump Rope
1
10 reps
-
3C
Jump Switch Lunge
1
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Jump Rope
1
0.5 mins
-
1B
Push Up
1
10 reps
-
1C
Squat (Bodyweight)
1
10 reps
-
2A
Dumbbell Ground-To-Overhead
4
8 reps
-
2B
Burpee Crawl Outs
4
6 reps
-
2C
Broad Jump
4
6 reps
-
2D
Plank To Knee Drive
4
10 reps
-
2E
Jump Rope
4
0.5 mins
-
3A
Push Up
1
5 reps
-
3B
Jump Rope
1
10 reps
-
3C
Jump Switch Lunge
1
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Jump Rope
1
0.5 mins
-
1B
Push Up
1
10 reps
-
1C
Squat (Bodyweight)
1
10 reps
-
2A
Dumbbell Ground-To-Overhead
4
8 reps
-
2B
Burpee Crawl Outs
4
6 reps
-
2C
Broad Jump
4
6 reps
-
2D
Plank To Knee Drive
4
10 reps
-
2E
Jump Rope
4
0.5 mins
-
3A
Push Up
1
5 reps
-
3B
Jump Rope
1
10 reps
-
3C
Jump Switch Lunge
1
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Jump Rope
1
0.5 mins
-
1B
Push Up
1
10 reps
-
1C
Squat (Bodyweight)
1
10 reps
-
2A
Dumbbell Ground-To-Overhead
4
8 reps
-
2B
Burpee Crawl Outs
4
6 reps
-
2C
Broad Jump
4
6 reps
-
2D
Plank To Knee Drive
4
10 reps
-
2E
Jump Rope
4
0.5 mins
-
3A
Push Up
1
5 reps
-
3B
Jump Rope
1
10 reps
-
3C
Jump Switch Lunge
1
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Jump Rope
1
0.5 mins
-
1B
Push Up
1
10 reps
-
1C
Squat (Bodyweight)
1
10 reps
-
2A
Dumbbell Ground-To-Overhead
4
8 reps
-
2B
Burpee Crawl Outs
4
6 reps
-
2C
Broad Jump
4
6 reps
-
2D
Plank To Knee Drive
4
10 reps
-
2E
Jump Rope
4
0.5 mins
-
3A
Push Up
1
5 reps
-
3B
Jump Rope
1
10 reps
-
3C
Jump Switch Lunge
1
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Jump Rope
1
0.5 mins
-
1B
Push Up
1
10 reps
-
1C
Squat (Bodyweight)
1
10 reps
-
2A
Dumbbell Ground-To-Overhead
4
8 reps
-
2B
Burpee Crawl Outs
4
6 reps
-
2C
Broad Jump
4
6 reps
-
2D
Plank To Knee Drive
4
10 reps
-
2E
Jump Rope
4
0.5 mins
-
3A
Push Up
1
5 reps
-
3B
Jump Rope
1
10 reps
-
3C
Jump Switch Lunge
1
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Jump Rope
1
0.5 mins
-
1B
Push Up
1
10 reps
-
1C
Squat (Bodyweight)
1
10 reps
-
2A
Dumbbell Ground-To-Overhead
4
8 reps
-
2B
Burpee Crawl Outs
4
6 reps
-
2C
Broad Jump
4
6 reps
-
2D
Plank To Knee Drive
4
10 reps
-
2E
Jump Rope
4
0.5 mins
-
3A
Push Up
1
5 reps
-
3B
Jump Rope
1
10 reps
-
3C
Jump Switch Lunge
1
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Jump Rope
1
0.5 mins
-
1B
Push Up
1
10 reps
-
1C
Squat (Bodyweight)
1
10 reps
-
2A
Dumbbell Ground-To-Overhead
4
8 reps
-
2B
Burpee Crawl Outs
4
6 reps
-
2C
Broad Jump
4
6 reps
-
2D
Plank To Knee Drive
4
10 reps
-
2E
Jump Rope
4
0.5 mins
-
3A
Push Up
1
5 reps
-
3B
Jump Rope
1
10 reps
-
3C
Jump Switch Lunge
1
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Jump Rope
1
0.5 mins
-
1B
Push Up
1
10 reps
-
1C
Squat (Bodyweight)
1
10 reps
-
2A
Dumbbell Ground-To-Overhead
4
8 reps
-
2B
Burpee Crawl Outs
4
6 reps
-
2C
Broad Jump
4
6 reps
-
2D
Plank To Knee Drive
4
10 reps
-
2E
Jump Rope
4
0.5 mins
-
3A
Push Up
1
5 reps
-
3B
Jump Rope
1
10 reps
-
3C
Jump Switch Lunge
1
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Jump Rope
1
0.5 mins
-
1B
Push Up
1
10 reps
-
1C
Squat (Bodyweight)
1
10 reps
-
2A
Dumbbell Ground-To-Overhead
4
8 reps
-
2B
Burpee Crawl Outs
4
6 reps
-
2C
Broad Jump
4
6 reps
-
2D
Plank To Knee Drive
4
10 reps
-
2E
Jump Rope
4
0.5 mins
-
3A
Push Up
1
5 reps
-
3B
Jump Rope
1
10 reps
-
3C
Jump Switch Lunge
1
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Jump Rope
1
0.5 mins
-
1B
Push Up
1
10 reps
-
1C
Squat (Bodyweight)
1
10 reps
-
2A
Dumbbell Ground-To-Overhead
4
8 reps
-
2B
Burpee Crawl Outs
4
6 reps
-
2C
Broad Jump
4
6 reps
-
2D
Plank To Knee Drive
4
10 reps
-
2E
Jump Rope
4
0.5 mins
-
3A
Push Up
1
5 reps
-
3B
Jump Rope
1
10 reps
-
3C
Jump Switch Lunge
1
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Jump Rope
1
0.5 mins
-
1B
Push Up
1
10 reps
-
1C
Squat (Bodyweight)
1
10 reps
-
2A
Dumbbell Ground-To-Overhead
4
8 reps
-
2B
Burpee Crawl Outs
4
6 reps
-
2C
Broad Jump
4
6 reps
-
2D
Plank To Knee Drive
4
10 reps
-
2E
Jump Rope
4
0.5 mins
-
3A
Push Up
1
5 reps
-
3B
Jump Rope
1
10 reps
-
3C
Jump Switch Lunge
1
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Jump Rope
1
0.5 mins
-
1B
Push Up
1
10 reps
-
1C
Squat (Bodyweight)
1
10 reps
-
2A
Dumbbell Ground-To-Overhead
4
8 reps
-
2B
Burpee Crawl Outs
4
6 reps
-
2C
Broad Jump
4
6 reps
-
2D
Plank To Knee Drive
4
10 reps
-
2E
Jump Rope
4
0.5 mins
-
3A
Push Up
1
5 reps
-
3B
Jump Rope
1
10 reps
-
3C
Jump Switch Lunge
1
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Jump Rope
1
0.5 mins
-
1B
Push Up
1
10 reps
-
1C
Squat (Bodyweight)
1
10 reps
-
2A
Dumbbell Ground-To-Overhead
4
8 reps
-
2B
Burpee Crawl Outs
4
6 reps
-
2C
Broad Jump
4
6 reps
-
2D
Plank To Knee Drive
4
10 reps
-
2E
Jump Rope
4
0.5 mins
-
3A
Push Up
1
5 reps
-
3B
Jump Rope
1
10 reps
-
3C
Jump Switch Lunge
1
5 reps
-
Week 1
1 / 18 Weeks
Day 1
1A
Jump Rope
1 Set
1 mins
-
1B
Arm Circle
1 Set
10 Reps
-
1C
Push Up
1 Set
1 Set
5 Reps
5 Reps
-
-
1D
Squat (Bodyweight)
1 Set
1 Set
5 Reps
5 Reps
-
-
2A
Single Arm Push Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
2B
Push Up
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
-
2C
Plank Dumbbell Drag
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
3A
Floor Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3B
Pike Push Up
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
3C
Hollow Hold
1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
-
-
-
4A
Push Up
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4B
Jump Squat
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4C
Jump Rope
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
Day 2
1A
Scapular Push Up
1 Set
10 Reps
-
1B
Jump Rope
1 Set
20 Reps
-
1C
Inchworm
1 Set
5 Reps
-
2A
Bent Over Row (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
2B
Bear Crawl
1 Set
1 Set
1 Set
1 Set
0.2 mins
0.2 mins
0.2 mins
0.2 mins
-
-
-
-
2C
Side Plank with Reach Through
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
3A
Renegade Row
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3B
Russian Twist (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
3C
V-Up
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
4A
Renegade Row
1 Set
6 Reps
-
4B
Jump Rope
1 Set
12 Reps
-
4C
Sit Up
1 Set
10 Reps
-
Day 3
1A
Squat (Bodyweight)
1 Set
10 Reps
-
1B
Reverse Lunge (Bodyweight)
1 Set
10 Reps
-
1C
Jump Rope
1 Set
0.5 mins
-
2A
Goblet Squat
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
2B
Jump Squat
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
2C
Suitcase Carry
1 Set
1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
0.5 mins
-
-
-
-
3A
Reverse Lunge (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
3B
Jump Rope
1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
-
-
-
3C
Wall Sit
1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
-
-
-
4A
Jump Squat
1 Set
1 Set
10 Reps
10 Reps
-
-
4B
Burpee
1 Set
1 Set
10 Reps
10 Reps
-
-
4C
Jump Rope
1 Set
1 Set
20 Reps
20 Reps
-
-
Day 4
1A
Jump Rope
1 Set
0.5 mins
-
1B
Push Up
1 Set
10 Reps
-
1C
Squat (Bodyweight)
1 Set
10 Reps
-
2A
Dumbbell Ground-To-Overhead
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
2B
Burpee Crawl Outs
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
-
-
-
-
2C
Broad Jump
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
-
-
-
-
2D
Plank To Knee Drive
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
2E
Jump Rope
1 Set
1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
0.5 mins
-
-
-
-
3A
Push Up
1 Set
5 Reps
-
3B
Jump Rope
1 Set
10 Reps
-
3C
Jump Switch Lunge
1 Set
5 Reps
-