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Easy calisthenics and kettles

by Sean J.
1 athletes joined

Program Description

Home workout Calisthenics, dumbell/kettlebells and pull up bar

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Athletics
  • Equipment
    Dumbbell Only
  • Program Length
    18 weeks
  • Time Per Workout
    50 minutes
  • Created
    Oct 05, 2025 04:07
  • Last Edited
    Oct 05, 2025 06:48

Summary

Unlock your strength with "Easy Calisthenics and Kettles," an 18-week program designed for those looking to build muscle and improve overall fitness with just five training days each week. This program combines bodyweight exercises and kettlebell movements, focusing on core stability, upper body strength, and endurance. With a variety of exercises, including push-ups, planks, and pull-ups, you'll engage multiple muscle groups while enhancing your functional fitness. Get ready to transform your body and boost your confidence as you progress through this structured and effective training plan!
Muscle Engagement
Front
Back
MuscleSet
Abs
20.5%
Front Delts
12.6%
Upper Back
11.4%
Triceps
10.5%
Middle Delts
8.9%
Lats
8.7%
Biceps
6.5%
Forearms
5.7%
Cardio
4.9%
Rear Delts
4.7%
Chest
4.5%
Stretching
1%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
0.5 mins
-
3
Cardio
1
15 mins
-
4
Push Up
3
20 reps
-
5
Diamond Push Up
1
15 reps
-
6
Dip (Bodyweight)
1
5 reps
-
7
Overhead Extension (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
0.5 mins
-
3
Cardio
1
15 mins
-
4
Push Up
3
20 reps
-
5
Diamond Push Up
1
15 reps
-
6
Dip (Bodyweight)
1
5 reps
-
7
Overhead Extension (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
0.5 mins
-
3
Cardio
1
15 mins
-
4
Push Up
3
20 reps
-
5
Diamond Push Up
1
15 reps
-
6
Dip (Bodyweight)
1
5 reps
-
7
Overhead Extension (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
0.5 mins
-
3
Cardio
1
15 mins
-
4
Push Up
3
20 reps
-
5
Diamond Push Up
1
15 reps
-
6
Dip (Bodyweight)
1
5 reps
-
7
Overhead Extension (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
0.5 mins
-
3
Cardio
1
15 mins
-
4
Push Up
3
20 reps
-
5
Diamond Push Up
1
15 reps
-
6
Dip (Bodyweight)
1
5 reps
-
7
Overhead Extension (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
0.5 mins
-
3
Cardio
1
15 mins
-
4
Push Up
3
20 reps
-
5
Diamond Push Up
1
15 reps
-
6
Dip (Bodyweight)
1
5 reps
-
7
Overhead Extension (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
0.5 mins
-
3
Cardio
1
15 mins
-
4
Push Up
3
20 reps
-
5
Diamond Push Up
1
15 reps
-
6
Dip (Bodyweight)
1
5 reps
-
7
Overhead Extension (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
0.5 mins
-
3
Cardio
1
15 mins
-
4
Push Up
3
20 reps
-
5
Diamond Push Up
1
15 reps
-
6
Dip (Bodyweight)
1
5 reps
-
7
Overhead Extension (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
0.5 mins
-
3
Cardio
1
15 mins
-
4
Push Up
3
20 reps
-
5
Diamond Push Up
1
15 reps
-
6
Dip (Bodyweight)
1
5 reps
-
7
Overhead Extension (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
0.5 mins
-
3
Cardio
1
15 mins
-
4
Push Up
3
20 reps
-
5
Diamond Push Up
1
15 reps
-
6
Dip (Bodyweight)
1
5 reps
-
7
Overhead Extension (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
0.5 mins
-
3
Cardio
1
15 mins
-
4
Push Up
3
20 reps
-
5
Diamond Push Up
1
15 reps
-
6
Dip (Bodyweight)
1
5 reps
-
7
Overhead Extension (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
0.5 mins
-
3
Cardio
1
15 mins
-
4
Push Up
3
20 reps
-
5
Diamond Push Up
1
15 reps
-
6
Dip (Bodyweight)
1
5 reps
-
7
Overhead Extension (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
0.5 mins
-
3
Cardio
1
15 mins
-
4
Push Up
3
20 reps
-
5
Diamond Push Up
1
15 reps
-
6
Dip (Bodyweight)
1
5 reps
-
7
Overhead Extension (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
0.5 mins
-
3
Cardio
1
15 mins
-
4
Push Up
3
20 reps
-
5
Diamond Push Up
1
15 reps
-
6
Dip (Bodyweight)
1
5 reps
-
7
Overhead Extension (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
0.5 mins
-
3
Cardio
1
15 mins
-
4
Push Up
3
20 reps
-
5
Diamond Push Up
1
15 reps
-
6
Dip (Bodyweight)
1
5 reps
-
7
Overhead Extension (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
0.5 mins
-
3
Cardio
1
15 mins
-
4
Push Up
3
20 reps
-
5
Diamond Push Up
1
15 reps
-
6
Dip (Bodyweight)
1
5 reps
-
7
Overhead Extension (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
0.5 mins
-
3
Cardio
1
15 mins
-
4
Push Up
3
20 reps
-
5
Diamond Push Up
1
15 reps
-
6
Dip (Bodyweight)
1
5 reps
-
7
Overhead Extension (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
0.5 mins
-
3
Cardio
1
15 mins
-
4
Push Up
3
20 reps
-
5
Diamond Push Up
1
15 reps
-
6
Dip (Bodyweight)
1
5 reps
-
7
Overhead Extension (Dumbbell)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
0.5 mins
-
3
Cardio
1
15 mins
-
4
Shrug (Dumbbell)
1
10 reps
-
5
Y Raise
1
12 reps
-
6
Wide Grip Pull-Up
2
6 reps
-
7
Pull-Up (Bodyweight)
3
6 reps
-
8
Rear Delt Fly (Dumbbell)
1
12 reps
-
9
Inverted Row
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
0.5 mins
-
3
Cardio
1
15 mins
-
4
Shrug (Dumbbell)
1
10 reps
-
5
Y Raise
1
12 reps
-
6
Wide Grip Pull-Up
2
6 reps
-
7
Pull-Up (Bodyweight)
3
6 reps
-
8
Rear Delt Fly (Dumbbell)
1
12 reps
-
9
Inverted Row
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
0.5 mins
-
3
Cardio
1
15 mins
-
4
Shrug (Dumbbell)
1
10 reps
-
5
Y Raise
1
12 reps
-
6
Wide Grip Pull-Up
2
6 reps
-
7
Pull-Up (Bodyweight)
3
6 reps
-
8
Rear Delt Fly (Dumbbell)
1
12 reps
-
9
Inverted Row
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
0.5 mins
-
3
Cardio
1
15 mins
-
4
Shrug (Dumbbell)
1
10 reps
-
5
Y Raise
1
12 reps
-
6
Wide Grip Pull-Up
2
6 reps
-
7
Pull-Up (Bodyweight)
3
6 reps
-
8
Rear Delt Fly (Dumbbell)
1
12 reps
-
9
Inverted Row
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
0.5 mins
-
3
Cardio
1
15 mins
-
4
Shrug (Dumbbell)
1
10 reps
-
5
Y Raise
1
12 reps
-
6
Wide Grip Pull-Up
2
6 reps
-
7
Pull-Up (Bodyweight)
3
6 reps
-
8
Rear Delt Fly (Dumbbell)
1
12 reps
-
9
Inverted Row
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
0.5 mins
-
3
Cardio
1
15 mins
-
4
Shrug (Dumbbell)
1
10 reps
-
5
Y Raise
1
12 reps
-
6
Wide Grip Pull-Up
2
6 reps
-
7
Pull-Up (Bodyweight)
3
6 reps
-
8
Rear Delt Fly (Dumbbell)
1
12 reps
-
9
Inverted Row
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
0.5 mins
-
3
Cardio
1
15 mins
-
4
Shrug (Dumbbell)
1
10 reps
-
5
Y Raise
1
12 reps
-
6
Wide Grip Pull-Up
2
6 reps
-
7
Pull-Up (Bodyweight)
3
6 reps
-
8
Rear Delt Fly (Dumbbell)
1
12 reps
-
9
Inverted Row
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
0.5 mins
-
3
Cardio
1
15 mins
-
4
Shrug (Dumbbell)
1
10 reps
-
5
Y Raise
1
12 reps
-
6
Wide Grip Pull-Up
2
6 reps
-
7
Pull-Up (Bodyweight)
3
6 reps
-
8
Rear Delt Fly (Dumbbell)
1
12 reps
-
9
Inverted Row
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
0.5 mins
-
3
Cardio
1
15 mins
-
4
Shrug (Dumbbell)
1
10 reps
-
5
Y Raise
1
12 reps
-
6
Wide Grip Pull-Up
2
6 reps
-
7
Pull-Up (Bodyweight)
3
6 reps
-
8
Rear Delt Fly (Dumbbell)
1
12 reps
-
9
Inverted Row
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
0.5 mins
-
3
Cardio
1
15 mins
-
4
Shrug (Dumbbell)
1
10 reps
-
5
Y Raise
1
12 reps
-
6
Wide Grip Pull-Up
2
6 reps
-
7
Pull-Up (Bodyweight)
3
6 reps
-
8
Rear Delt Fly (Dumbbell)
1
12 reps
-
9
Inverted Row
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
0.5 mins
-
3
Cardio
1
15 mins
-
4
Shrug (Dumbbell)
1
10 reps
-
5
Y Raise
1
12 reps
-
6
Wide Grip Pull-Up
2
6 reps
-
7
Pull-Up (Bodyweight)
3
6 reps
-
8
Rear Delt Fly (Dumbbell)
1
12 reps
-
9
Inverted Row
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
0.5 mins
-
3
Cardio
1
15 mins
-
4
Shrug (Dumbbell)
1
10 reps
-
5
Y Raise
1
12 reps
-
6
Wide Grip Pull-Up
2
6 reps
-
7
Pull-Up (Bodyweight)
3
6 reps
-
8
Rear Delt Fly (Dumbbell)
1
12 reps
-
9
Inverted Row
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
0.5 mins
-
3
Cardio
1
15 mins
-
4
Shrug (Dumbbell)
1
10 reps
-
5
Y Raise
1
12 reps
-
6
Wide Grip Pull-Up
2
6 reps
-
7
Pull-Up (Bodyweight)
3
6 reps
-
8
Rear Delt Fly (Dumbbell)
1
12 reps
-
9
Inverted Row
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
0.5 mins
-
3
Cardio
1
15 mins
-
4
Shrug (Dumbbell)
1
10 reps
-
5
Y Raise
1
12 reps
-
6
Wide Grip Pull-Up
2
6 reps
-
7
Pull-Up (Bodyweight)
3
6 reps
-
8
Rear Delt Fly (Dumbbell)
1
12 reps
-
9
Inverted Row
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
0.5 mins
-
3
Cardio
1
15 mins
-
4
Shrug (Dumbbell)
1
10 reps
-
5
Y Raise
1
12 reps
-
6
Wide Grip Pull-Up
2
6 reps
-
7
Pull-Up (Bodyweight)
3
6 reps
-
8
Rear Delt Fly (Dumbbell)
1
12 reps
-
9
Inverted Row
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
0.5 mins
-
3
Cardio
1
15 mins
-
4
Shrug (Dumbbell)
1
10 reps
-
5
Y Raise
1
12 reps
-
6
Wide Grip Pull-Up
2
6 reps
-
7
Pull-Up (Bodyweight)
3
6 reps
-
8
Rear Delt Fly (Dumbbell)
1
12 reps
-
9
Inverted Row
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
0.5 mins
-
3
Cardio
1
15 mins
-
4
Shrug (Dumbbell)
1
10 reps
-
5
Y Raise
1
12 reps
-
6
Wide Grip Pull-Up
2
6 reps
-
7
Pull-Up (Bodyweight)
3
6 reps
-
8
Rear Delt Fly (Dumbbell)
1
12 reps
-
9
Inverted Row
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
0.5 mins
-
3
Cardio
1
15 mins
-
4
Shrug (Dumbbell)
1
10 reps
-
5
Y Raise
1
12 reps
-
6
Wide Grip Pull-Up
2
6 reps
-
7
Pull-Up (Bodyweight)
3
6 reps
-
8
Rear Delt Fly (Dumbbell)
1
12 reps
-
9
Inverted Row
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
0.5 mins
-
3
Cardio
1
15 mins
-
4
Kettlebell Halo
2
12 reps
-
5
Lateral Raise (Dumbbell)
1
12 reps
-
6
Lu Raise
1
12 reps
-
7
Front Raise
1
-
8
Pike Push Up
3
8 reps
-
9
I, Y, T (IYT) Raise
2
8 reps
-
10
Overhead Press (Dumbbell)
2
8 reps
-
11
Reverse Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
0.5 mins
-
3
Cardio
1
15 mins
-
4
Kettlebell Halo
2
12 reps
-
5
Lateral Raise (Dumbbell)
1
12 reps
-
6
Lu Raise
1
12 reps
-
7
Front Raise
1
-
8
Pike Push Up
3
8 reps
-
9
I, Y, T (IYT) Raise
2
8 reps
-
10
Overhead Press (Dumbbell)
2
8 reps
-
11
Reverse Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
0.5 mins
-
3
Cardio
1
15 mins
-
4
Kettlebell Halo
2
12 reps
-
5
Lateral Raise (Dumbbell)
1
12 reps
-
6
Lu Raise
1
12 reps
-
7
Front Raise
1
-
8
Pike Push Up
3
8 reps
-
9
I, Y, T (IYT) Raise
2
8 reps
-
10
Overhead Press (Dumbbell)
2
8 reps
-
11
Reverse Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
0.5 mins
-
3
Cardio
1
15 mins
-
4
Kettlebell Halo
2
12 reps
-
5
Lateral Raise (Dumbbell)
1
12 reps
-
6
Lu Raise
1
12 reps
-
7
Front Raise
1
-
8
Pike Push Up
3
8 reps
-
9
I, Y, T (IYT) Raise
2
8 reps
-
10
Overhead Press (Dumbbell)
2
8 reps
-
11
Reverse Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
0.5 mins
-
3
Cardio
1
15 mins
-
4
Kettlebell Halo
2
12 reps
-
5
Lateral Raise (Dumbbell)
1
12 reps
-
6
Lu Raise
1
12 reps
-
7
Front Raise
1
-
8
Pike Push Up
3
8 reps
-
9
I, Y, T (IYT) Raise
2
8 reps
-
10
Overhead Press (Dumbbell)
2
8 reps
-
11
Reverse Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
0.5 mins
-
3
Cardio
1
15 mins
-
4
Kettlebell Halo
2
12 reps
-
5
Lateral Raise (Dumbbell)
1
12 reps
-
6
Lu Raise
1
12 reps
-
7
Front Raise
1
-
8
Pike Push Up
3
8 reps
-
9
I, Y, T (IYT) Raise
2
8 reps
-
10
Overhead Press (Dumbbell)
2
8 reps
-
11
Reverse Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
0.5 mins
-
3
Cardio
1
15 mins
-
4
Kettlebell Halo
2
12 reps
-
5
Lateral Raise (Dumbbell)
1
12 reps
-
6
Lu Raise
1
12 reps
-
7
Front Raise
1
-
8
Pike Push Up
3
8 reps
-
9
I, Y, T (IYT) Raise
2
8 reps
-
10
Overhead Press (Dumbbell)
2
8 reps
-
11
Reverse Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
0.5 mins
-
3
Cardio
1
15 mins
-
4
Kettlebell Halo
2
12 reps
-
5
Lateral Raise (Dumbbell)
1
12 reps
-
6
Lu Raise
1
12 reps
-
7
Front Raise
1
-
8
Pike Push Up
3
8 reps
-
9
I, Y, T (IYT) Raise
2
8 reps
-
10
Overhead Press (Dumbbell)
2
8 reps
-
11
Reverse Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
0.5 mins
-
3
Cardio
1
15 mins
-
4
Kettlebell Halo
2
12 reps
-
5
Lateral Raise (Dumbbell)
1
12 reps
-
6
Lu Raise
1
12 reps
-
7
Front Raise
1
-
8
Pike Push Up
3
8 reps
-
9
I, Y, T (IYT) Raise
2
8 reps
-
10
Overhead Press (Dumbbell)
2
8 reps
-
11
Reverse Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
0.5 mins
-
3
Cardio
1
15 mins
-
4
Kettlebell Halo
2
12 reps
-
5
Lateral Raise (Dumbbell)
1
12 reps
-
6
Lu Raise
1
12 reps
-
7
Front Raise
1
-
8
Pike Push Up
3
8 reps
-
9
I, Y, T (IYT) Raise
2
8 reps
-
10
Overhead Press (Dumbbell)
2
8 reps
-
11
Reverse Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
0.5 mins
-
3
Cardio
1
15 mins
-
4
Kettlebell Halo
2
12 reps
-
5
Lateral Raise (Dumbbell)
1
12 reps
-
6
Lu Raise
1
12 reps
-
7
Front Raise
1
-
8
Pike Push Up
3
8 reps
-
9
I, Y, T (IYT) Raise
2
8 reps
-
10
Overhead Press (Dumbbell)
2
8 reps
-
11
Reverse Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
0.5 mins
-
3
Cardio
1
15 mins
-
4
Kettlebell Halo
2
12 reps
-
5
Lateral Raise (Dumbbell)
1
12 reps
-
6
Lu Raise
1
12 reps
-
7
Front Raise
1
-
8
Pike Push Up
3
8 reps
-
9
I, Y, T (IYT) Raise
2
8 reps
-
10
Overhead Press (Dumbbell)
2
8 reps
-
11
Reverse Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
0.5 mins
-
3
Cardio
1
15 mins
-
4
Kettlebell Halo
2
12 reps
-
5
Lateral Raise (Dumbbell)
1
12 reps
-
6
Lu Raise
1
12 reps
-
7
Front Raise
1
-
8
Pike Push Up
3
8 reps
-
9
I, Y, T (IYT) Raise
2
8 reps
-
10
Overhead Press (Dumbbell)
2
8 reps
-
11
Reverse Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
0.5 mins
-
3
Cardio
1
15 mins
-
4
Kettlebell Halo
2
12 reps
-
5
Lateral Raise (Dumbbell)
1
12 reps
-
6
Lu Raise
1
12 reps
-
7
Front Raise
1
-
8
Pike Push Up
3
8 reps
-
9
I, Y, T (IYT) Raise
2
8 reps
-
10
Overhead Press (Dumbbell)
2
8 reps
-
11
Reverse Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
0.5 mins
-
3
Cardio
1
15 mins
-
4
Kettlebell Halo
2
12 reps
-
5
Lateral Raise (Dumbbell)
1
12 reps
-
6
Lu Raise
1
12 reps
-
7
Front Raise
1
-
8
Pike Push Up
3
8 reps
-
9
I, Y, T (IYT) Raise
2
8 reps
-
10
Overhead Press (Dumbbell)
2
8 reps
-
11
Reverse Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
0.5 mins
-
3
Cardio
1
15 mins
-
4
Kettlebell Halo
2
12 reps
-
5
Lateral Raise (Dumbbell)
1
12 reps
-
6
Lu Raise
1
12 reps
-
7
Front Raise
1
-
8
Pike Push Up
3
8 reps
-
9
I, Y, T (IYT) Raise
2
8 reps
-
10
Overhead Press (Dumbbell)
2
8 reps
-
11
Reverse Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
0.5 mins
-
3
Cardio
1
15 mins
-
4
Kettlebell Halo
2
12 reps
-
5
Lateral Raise (Dumbbell)
1
12 reps
-
6
Lu Raise
1
12 reps
-
7
Front Raise
1
-
8
Pike Push Up
3
8 reps
-
9
I, Y, T (IYT) Raise
2
8 reps
-
10
Overhead Press (Dumbbell)
2
8 reps
-
11
Reverse Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
0.5 mins
-
3
Cardio
1
15 mins
-
4
Kettlebell Halo
2
12 reps
-
5
Lateral Raise (Dumbbell)
1
12 reps
-
6
Lu Raise
1
12 reps
-
7
Front Raise
1
-
8
Pike Push Up
3
8 reps
-
9
I, Y, T (IYT) Raise
2
8 reps
-
10
Overhead Press (Dumbbell)
2
8 reps
-
11
Reverse Plank
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
0.5 mins
-
3
Cardio
1
15 mins
-
4
Chin-Up (Bodyweight)
3
6 reps
-
5
Bicep Curl (Dumbbell)
1
12 reps
-
6
Wrist Curls
1
12 reps
-
7
21s (EZ Bar)
1
21 reps
-
8
Concentration Curl
1
12 reps
-
9
Reverse Bicep Curl (Dumbbell)
1
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
0.5 mins
-
3
Cardio
1
15 mins
-
4
Chin-Up (Bodyweight)
3
6 reps
-
5
Bicep Curl (Dumbbell)
1
12 reps
-
6
Wrist Curls
1
12 reps
-
7
21s (EZ Bar)
1
21 reps
-
8
Concentration Curl
1
12 reps
-
9
Reverse Bicep Curl (Dumbbell)
1
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
0.5 mins
-
3
Cardio
1
15 mins
-
4
Chin-Up (Bodyweight)
3
6 reps
-
5
Bicep Curl (Dumbbell)
1
12 reps
-
6
Wrist Curls
1
12 reps
-
7
21s (EZ Bar)
1
21 reps
-
8
Concentration Curl
1
12 reps
-
9
Reverse Bicep Curl (Dumbbell)
1
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
0.5 mins
-
3
Cardio
1
15 mins
-
4
Chin-Up (Bodyweight)
3
6 reps
-
5
Bicep Curl (Dumbbell)
1
12 reps
-
6
Wrist Curls
1
12 reps
-
7
21s (EZ Bar)
1
21 reps
-
8
Concentration Curl
1
12 reps
-
9
Reverse Bicep Curl (Dumbbell)
1
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
0.5 mins
-
3
Cardio
1
15 mins
-
4
Chin-Up (Bodyweight)
3
6 reps
-
5
Bicep Curl (Dumbbell)
1
12 reps
-
6
Wrist Curls
1
12 reps
-
7
21s (EZ Bar)
1
21 reps
-
8
Concentration Curl
1
12 reps
-
9
Reverse Bicep Curl (Dumbbell)
1
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
0.5 mins
-
3
Cardio
1
15 mins
-
4
Chin-Up (Bodyweight)
3
6 reps
-
5
Bicep Curl (Dumbbell)
1
12 reps
-
6
Wrist Curls
1
12 reps
-
7
21s (EZ Bar)
1
21 reps
-
8
Concentration Curl
1
12 reps
-
9
Reverse Bicep Curl (Dumbbell)
1
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
0.5 mins
-
3
Cardio
1
15 mins
-
4
Chin-Up (Bodyweight)
3
6 reps
-
5
Bicep Curl (Dumbbell)
1
12 reps
-
6
Wrist Curls
1
12 reps
-
7
21s (EZ Bar)
1
21 reps
-
8
Concentration Curl
1
12 reps
-
9
Reverse Bicep Curl (Dumbbell)
1
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
0.5 mins
-
3
Cardio
1
15 mins
-
4
Chin-Up (Bodyweight)
3
6 reps
-
5
Bicep Curl (Dumbbell)
1
12 reps
-
6
Wrist Curls
1
12 reps
-
7
21s (EZ Bar)
1
21 reps
-
8
Concentration Curl
1
12 reps
-
9
Reverse Bicep Curl (Dumbbell)
1
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
0.5 mins
-
3
Cardio
1
15 mins
-
4
Chin-Up (Bodyweight)
3
6 reps
-
5
Bicep Curl (Dumbbell)
1
12 reps
-
6
Wrist Curls
1
12 reps
-
7
21s (EZ Bar)
1
21 reps
-
8
Concentration Curl
1
12 reps
-
9
Reverse Bicep Curl (Dumbbell)
1
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
0.5 mins
-
3
Cardio
1
15 mins
-
4
Chin-Up (Bodyweight)
3
6 reps
-
5
Bicep Curl (Dumbbell)
1
12 reps
-
6
Wrist Curls
1
12 reps
-
7
21s (EZ Bar)
1
21 reps
-
8
Concentration Curl
1
12 reps
-
9
Reverse Bicep Curl (Dumbbell)
1
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
0.5 mins
-
3
Cardio
1
15 mins
-
4
Chin-Up (Bodyweight)
3
6 reps
-
5
Bicep Curl (Dumbbell)
1
12 reps
-
6
Wrist Curls
1
12 reps
-
7
21s (EZ Bar)
1
21 reps
-
8
Concentration Curl
1
12 reps
-
9
Reverse Bicep Curl (Dumbbell)
1
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
0.5 mins
-
3
Cardio
1
15 mins
-
4
Chin-Up (Bodyweight)
3
6 reps
-
5
Bicep Curl (Dumbbell)
1
12 reps
-
6
Wrist Curls
1
12 reps
-
7
21s (EZ Bar)
1
21 reps
-
8
Concentration Curl
1
12 reps
-
9
Reverse Bicep Curl (Dumbbell)
1
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
0.5 mins
-
3
Cardio
1
15 mins
-
4
Chin-Up (Bodyweight)
3
6 reps
-
5
Bicep Curl (Dumbbell)
1
12 reps
-
6
Wrist Curls
1
12 reps
-
7
21s (EZ Bar)
1
21 reps
-
8
Concentration Curl
1
12 reps
-
9
Reverse Bicep Curl (Dumbbell)
1
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
0.5 mins
-
3
Cardio
1
15 mins
-
4
Chin-Up (Bodyweight)
3
6 reps
-
5
Bicep Curl (Dumbbell)
1
12 reps
-
6
Wrist Curls
1
12 reps
-
7
21s (EZ Bar)
1
21 reps
-
8
Concentration Curl
1
12 reps
-
9
Reverse Bicep Curl (Dumbbell)
1
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
0.5 mins
-
3
Cardio
1
15 mins
-
4
Chin-Up (Bodyweight)
3
6 reps
-
5
Bicep Curl (Dumbbell)
1
12 reps
-
6
Wrist Curls
1
12 reps
-
7
21s (EZ Bar)
1
21 reps
-
8
Concentration Curl
1
12 reps
-
9
Reverse Bicep Curl (Dumbbell)
1
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
0.5 mins
-
3
Cardio
1
15 mins
-
4
Chin-Up (Bodyweight)
3
6 reps
-
5
Bicep Curl (Dumbbell)
1
12 reps
-
6
Wrist Curls
1
12 reps
-
7
21s (EZ Bar)
1
21 reps
-
8
Concentration Curl
1
12 reps
-
9
Reverse Bicep Curl (Dumbbell)
1
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
0.5 mins
-
3
Cardio
1
15 mins
-
4
Chin-Up (Bodyweight)
3
6 reps
-
5
Bicep Curl (Dumbbell)
1
12 reps
-
6
Wrist Curls
1
12 reps
-
7
21s (EZ Bar)
1
21 reps
-
8
Concentration Curl
1
12 reps
-
9
Reverse Bicep Curl (Dumbbell)
1
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Dead Hang
1
0.5 mins
-
3
Cardio
1
15 mins
-
4
Chin-Up (Bodyweight)
3
6 reps
-
5
Bicep Curl (Dumbbell)
1
12 reps
-
6
Wrist Curls
1
12 reps
-
7
21s (EZ Bar)
1
21 reps
-
8
Concentration Curl
1
12 reps
-
9
Reverse Bicep Curl (Dumbbell)
1
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Side Plank
2
0.5 mins
-
3
Dead Hang
1
0.5 mins
-
4
Cardio
1
15 mins
-
5
Knee Raise (Captain's Chair)
1
15 reps
-
6
Hanging Leg Raise
1
-
7
Wood Chop
2
12 reps
-
8
Russian Twist (Dumbbell)
1
12 reps
-
9
Dead Bug
1
12 reps
-
10
Bird Dog
1
12 reps
-
11
Hollow Hold
1
1 mins
-
12
V-Up
1
12 reps
-
13
Plank Walkout
1
10 reps
-
14
Russian Twist
1
-
15
Wall Press Dead Bug
1
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Side Plank
2
0.5 mins
-
3
Dead Hang
1
0.5 mins
-
4
Cardio
1
15 mins
-
5
Knee Raise (Captain's Chair)
1
15 reps
-
6
Hanging Leg Raise
1
-
7
Wood Chop
2
12 reps
-
8
Russian Twist (Dumbbell)
1
12 reps
-
9
Dead Bug
1
12 reps
-
10
Bird Dog
1
12 reps
-
11
Hollow Hold
1
1 mins
-
12
V-Up
1
12 reps
-
13
Plank Walkout
1
10 reps
-
14
Russian Twist
1
-
15
Wall Press Dead Bug
1
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Side Plank
2
0.5 mins
-
3
Dead Hang
1
0.5 mins
-
4
Cardio
1
15 mins
-
5
Knee Raise (Captain's Chair)
1
15 reps
-
6
Hanging Leg Raise
1
-
7
Wood Chop
2
12 reps
-
8
Russian Twist (Dumbbell)
1
12 reps
-
9
Dead Bug
1
12 reps
-
10
Bird Dog
1
12 reps
-
11
Hollow Hold
1
1 mins
-
12
V-Up
1
12 reps
-
13
Plank Walkout
1
10 reps
-
14
Russian Twist
1
-
15
Wall Press Dead Bug
1
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Side Plank
2
0.5 mins
-
3
Dead Hang
1
0.5 mins
-
4
Cardio
1
15 mins
-
5
Knee Raise (Captain's Chair)
1
15 reps
-
6
Hanging Leg Raise
1
-
7
Wood Chop
2
12 reps
-
8
Russian Twist (Dumbbell)
1
12 reps
-
9
Dead Bug
1
12 reps
-
10
Bird Dog
1
12 reps
-
11
Hollow Hold
1
1 mins
-
12
V-Up
1
12 reps
-
13
Plank Walkout
1
10 reps
-
14
Russian Twist
1
-
15
Wall Press Dead Bug
1
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Side Plank
2
0.5 mins
-
3
Dead Hang
1
0.5 mins
-
4
Cardio
1
15 mins
-
5
Knee Raise (Captain's Chair)
1
15 reps
-
6
Hanging Leg Raise
1
-
7
Wood Chop
2
12 reps
-
8
Russian Twist (Dumbbell)
1
12 reps
-
9
Dead Bug
1
12 reps
-
10
Bird Dog
1
12 reps
-
11
Hollow Hold
1
1 mins
-
12
V-Up
1
12 reps
-
13
Plank Walkout
1
10 reps
-
14
Russian Twist
1
-
15
Wall Press Dead Bug
1
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Side Plank
2
0.5 mins
-
3
Dead Hang
1
0.5 mins
-
4
Cardio
1
15 mins
-
5
Knee Raise (Captain's Chair)
1
15 reps
-
6
Hanging Leg Raise
1
-
7
Wood Chop
2
12 reps
-
8
Russian Twist (Dumbbell)
1
12 reps
-
9
Dead Bug
1
12 reps
-
10
Bird Dog
1
12 reps
-
11
Hollow Hold
1
1 mins
-
12
V-Up
1
12 reps
-
13
Plank Walkout
1
10 reps
-
14
Russian Twist
1
-
15
Wall Press Dead Bug
1
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Side Plank
2
0.5 mins
-
3
Dead Hang
1
0.5 mins
-
4
Cardio
1
15 mins
-
5
Knee Raise (Captain's Chair)
1
15 reps
-
6
Hanging Leg Raise
1
-
7
Wood Chop
2
12 reps
-
8
Russian Twist (Dumbbell)
1
12 reps
-
9
Dead Bug
1
12 reps
-
10
Bird Dog
1
12 reps
-
11
Hollow Hold
1
1 mins
-
12
V-Up
1
12 reps
-
13
Plank Walkout
1
10 reps
-
14
Russian Twist
1
-
15
Wall Press Dead Bug
1
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Side Plank
2
0.5 mins
-
3
Dead Hang
1
0.5 mins
-
4
Cardio
1
15 mins
-
5
Knee Raise (Captain's Chair)
1
15 reps
-
6
Hanging Leg Raise
1
-
7
Wood Chop
2
12 reps
-
8
Russian Twist (Dumbbell)
1
12 reps
-
9
Dead Bug
1
12 reps
-
10
Bird Dog
1
12 reps
-
11
Hollow Hold
1
1 mins
-
12
V-Up
1
12 reps
-
13
Plank Walkout
1
10 reps
-
14
Russian Twist
1
-
15
Wall Press Dead Bug
1
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Side Plank
2
0.5 mins
-
3
Dead Hang
1
0.5 mins
-
4
Cardio
1
15 mins
-
5
Knee Raise (Captain's Chair)
1
15 reps
-
6
Hanging Leg Raise
1
-
7
Wood Chop
2
12 reps
-
8
Russian Twist (Dumbbell)
1
12 reps
-
9
Dead Bug
1
12 reps
-
10
Bird Dog
1
12 reps
-
11
Hollow Hold
1
1 mins
-
12
V-Up
1
12 reps
-
13
Plank Walkout
1
10 reps
-
14
Russian Twist
1
-
15
Wall Press Dead Bug
1
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Side Plank
2
0.5 mins
-
3
Dead Hang
1
0.5 mins
-
4
Cardio
1
15 mins
-
5
Knee Raise (Captain's Chair)
1
15 reps
-
6
Hanging Leg Raise
1
-
7
Wood Chop
2
12 reps
-
8
Russian Twist (Dumbbell)
1
12 reps
-
9
Dead Bug
1
12 reps
-
10
Bird Dog
1
12 reps
-
11
Hollow Hold
1
1 mins
-
12
V-Up
1
12 reps
-
13
Plank Walkout
1
10 reps
-
14
Russian Twist
1
-
15
Wall Press Dead Bug
1
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Side Plank
2
0.5 mins
-
3
Dead Hang
1
0.5 mins
-
4
Cardio
1
15 mins
-
5
Knee Raise (Captain's Chair)
1
15 reps
-
6
Hanging Leg Raise
1
-
7
Wood Chop
2
12 reps
-
8
Russian Twist (Dumbbell)
1
12 reps
-
9
Dead Bug
1
12 reps
-
10
Bird Dog
1
12 reps
-
11
Hollow Hold
1
1 mins
-
12
V-Up
1
12 reps
-
13
Plank Walkout
1
10 reps
-
14
Russian Twist
1
-
15
Wall Press Dead Bug
1
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Side Plank
2
0.5 mins
-
3
Dead Hang
1
0.5 mins
-
4
Cardio
1
15 mins
-
5
Knee Raise (Captain's Chair)
1
15 reps
-
6
Hanging Leg Raise
1
-
7
Wood Chop
2
12 reps
-
8
Russian Twist (Dumbbell)
1
12 reps
-
9
Dead Bug
1
12 reps
-
10
Bird Dog
1
12 reps
-
11
Hollow Hold
1
1 mins
-
12
V-Up
1
12 reps
-
13
Plank Walkout
1
10 reps
-
14
Russian Twist
1
-
15
Wall Press Dead Bug
1
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Side Plank
2
0.5 mins
-
3
Dead Hang
1
0.5 mins
-
4
Cardio
1
15 mins
-
5
Knee Raise (Captain's Chair)
1
15 reps
-
6
Hanging Leg Raise
1
-
7
Wood Chop
2
12 reps
-
8
Russian Twist (Dumbbell)
1
12 reps
-
9
Dead Bug
1
12 reps
-
10
Bird Dog
1
12 reps
-
11
Hollow Hold
1
1 mins
-
12
V-Up
1
12 reps
-
13
Plank Walkout
1
10 reps
-
14
Russian Twist
1
-
15
Wall Press Dead Bug
1
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Side Plank
2
0.5 mins
-
3
Dead Hang
1
0.5 mins
-
4
Cardio
1
15 mins
-
5
Knee Raise (Captain's Chair)
1
15 reps
-
6
Hanging Leg Raise
1
-
7
Wood Chop
2
12 reps
-
8
Russian Twist (Dumbbell)
1
12 reps
-
9
Dead Bug
1
12 reps
-
10
Bird Dog
1
12 reps
-
11
Hollow Hold
1
1 mins
-
12
V-Up
1
12 reps
-
13
Plank Walkout
1
10 reps
-
14
Russian Twist
1
-
15
Wall Press Dead Bug
1
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Side Plank
2
0.5 mins
-
3
Dead Hang
1
0.5 mins
-
4
Cardio
1
15 mins
-
5
Knee Raise (Captain's Chair)
1
15 reps
-
6
Hanging Leg Raise
1
-
7
Wood Chop
2
12 reps
-
8
Russian Twist (Dumbbell)
1
12 reps
-
9
Dead Bug
1
12 reps
-
10
Bird Dog
1
12 reps
-
11
Hollow Hold
1
1 mins
-
12
V-Up
1
12 reps
-
13
Plank Walkout
1
10 reps
-
14
Russian Twist
1
-
15
Wall Press Dead Bug
1
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Side Plank
2
0.5 mins
-
3
Dead Hang
1
0.5 mins
-
4
Cardio
1
15 mins
-
5
Knee Raise (Captain's Chair)
1
15 reps
-
6
Hanging Leg Raise
1
-
7
Wood Chop
2
12 reps
-
8
Russian Twist (Dumbbell)
1
12 reps
-
9
Dead Bug
1
12 reps
-
10
Bird Dog
1
12 reps
-
11
Hollow Hold
1
1 mins
-
12
V-Up
1
12 reps
-
13
Plank Walkout
1
10 reps
-
14
Russian Twist
1
-
15
Wall Press Dead Bug
1
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Side Plank
2
0.5 mins
-
3
Dead Hang
1
0.5 mins
-
4
Cardio
1
15 mins
-
5
Knee Raise (Captain's Chair)
1
15 reps
-
6
Hanging Leg Raise
1
-
7
Wood Chop
2
12 reps
-
8
Russian Twist (Dumbbell)
1
12 reps
-
9
Dead Bug
1
12 reps
-
10
Bird Dog
1
12 reps
-
11
Hollow Hold
1
1 mins
-
12
V-Up
1
12 reps
-
13
Plank Walkout
1
10 reps
-
14
Russian Twist
1
-
15
Wall Press Dead Bug
1
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
-
2
Side Plank
2
0.5 mins
-
3
Dead Hang
1
0.5 mins
-
4
Cardio
1
15 mins
-
5
Knee Raise (Captain's Chair)
1
15 reps
-
6
Hanging Leg Raise
1
-
7
Wood Chop
2
12 reps
-
8
Russian Twist (Dumbbell)
1
12 reps
-
9
Dead Bug
1
12 reps
-
10
Bird Dog
1
12 reps
-
11
Hollow Hold
1
1 mins
-
12
V-Up
1
12 reps
-
13
Plank Walkout
1
10 reps
-
14
Russian Twist
1
-
15
Wall Press Dead Bug
1
12 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Plank
1 Set
2 mins
-
2
Dead Hang
1 Set
0.5 mins
-
3
Cardio
1 Set
15 mins
-
4
Push Up
3 Sets
20 Reps
-
5
Diamond Push Up
1 Set
15 Reps
-
6
Dip (Bodyweight)
1 Set
5 Reps
-
7
Overhead Extension (Dumbbell)
2 Sets
12 Reps
-
Day 2
1
Plank
1 Set
2 mins
-
2
Dead Hang
1 Set
0.5 mins
-
3
Cardio
1 Set
15 mins
-
4
Shrug (Dumbbell)
1 Set
10 Reps
-
5
Y Raise
1 Set
12 Reps
-
6
Wide Grip Pull-Up
2 Sets
6 Reps
-
7
Pull-Up (Bodyweight)
3 Sets
6 Reps
-
8
Rear Delt Fly (Dumbbell)
1 Set
12 Reps
-
9
Inverted Row
1 Set
10 Reps
-
Day 4
1
Plank
1 Set
2 mins
-
2
Dead Hang
1 Set
0.5 mins
-
3
Cardio
1 Set
15 mins
-
4
Chin-Up (Bodyweight)
3 Sets
6 Reps
-
5
Bicep Curl (Dumbbell)
1 Set
12 Reps
-
6
Wrist Curls
1 Set
12 Reps
-
7
21s (EZ Bar)
1 Set
21 Reps
-
8
Concentration Curl
1 Set
12 Reps
-
9
Reverse Bicep Curl (Dumbbell)
1 Set
12 Reps
-
Day 5
1
Plank
1 Set
2 mins
-
2
Side Plank
2 Sets
0.5 mins
-
3
Dead Hang
1 Set
0.5 mins
-
4
Cardio
1 Set
15 mins
-
5
Knee Raise (Captain's Chair)
1 Set
15 Reps
-
6
Hanging Leg Raise
1 Set
-
7
Wood Chop
2 Sets
12 Reps
-
8
Russian Twist (Dumbbell)
1 Set
12 Reps
-
9
Dead Bug
1 Set
12 Reps
-
10
Bird Dog
1 Set
12 Reps
-
11
Hollow Hold
1 Set
1 mins
-
12
V-Up
1 Set
12 Reps
-
13
Plank Walkout
1 Set
10 Reps
-
14
Russian Twist
1 Set
-
15
Wall Press Dead Bug
1 Set
12 Reps
-
Day 3
1
Plank
1 Set
2 mins
-
2
Dead Hang
1 Set
0.5 mins
-
3
Cardio
1 Set
15 mins
-
4
Kettlebell Halo
2 Sets
12 Reps
-
5
Lateral Raise (Dumbbell)
1 Set
12 Reps
-
6
Lu Raise
1 Set
12 Reps
-
7
Front Raise
1 Set
-
8
Pike Push Up
3 Sets
8 Reps
-
9
I, Y, T (IYT) Raise
2 Sets
8 Reps
-
10
Overhead Press (Dumbbell)
2 Sets
8 Reps
-
11
Reverse Plank
2 Sets
1 mins
-