Program Description
Maintain your body activity even if your work does not allow you to have the needed movement on the day
Program Overview
- LevelBeginner
- GoalAthletics
- EquipmentAt Home
- Program Length2 weeks
- Time Per Workout30 minutes
- CreatedMar 19, 2025 07:37
- Last EditedMar 19, 2025 07:54
WEEK 1
WEEK 2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
3
10 reps
RPE 6
2
Squat (Bodyweight)
3
10 reps
RPE 6.5
3
Push Up
3
5 reps
RPE 7
4
Mountain Climber
3
10 reps
RPE 6.5
5
Plank
3
1 mins
RPE 7.5
6
High knees
3
10 reps
RPE 6
7
Knee Pull-In
3
10 reps
RPE 8
8
Oblique Crunch
3
10 reps
RPE 8
9
Lying Leg Raise
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
5
10 reps
RPE 6
2
Squat (Bodyweight)
5
10 reps
RPE 6.5
3
Push Up
5
5 reps
RPE 7
4
Mountain Climber
5
10 reps
RPE 6.5
5
Plank
3
1 mins
RPE 7.5
6
High knees
5
10 reps
RPE 6
7
Knee Pull-In
5
10 reps
RPE 8
8
Oblique Crunch
5
10 reps
RPE 8
9
Lying Leg Raise
5
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
3
10 reps
RPE 6
2
Squat (Bodyweight)
3
10 reps
RPE 6.5
3
Push Up
3
5 reps
RPE 7
4
Mountain Climber
3
10 reps
RPE 6.5
5
Plank
3
1 mins
RPE 7.5
6
High knees
3
10 reps
RPE 6
7
Knee Pull-In
3
10 reps
RPE 8
8
Oblique Crunch
3
10 reps
RPE 8
9
Lying Leg Raise
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
3
10 reps
RPE 6
2
Squat (Bodyweight)
3
10 reps
RPE 6.5
3
Push Up
3
5 reps
RPE 7
4
Mountain Climber
3
10 reps
RPE 6.5
5
Plank
3
1 mins
RPE 7.5
6
High knees
3
10 reps
RPE 6
7
Knee Pull-In
3
10 reps
RPE 8
8
Oblique Crunch
3
10 reps
RPE 8
9
Lying Leg Raise
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
3
10 reps
RPE 6
2
Squat (Bodyweight)
3
10 reps
RPE 6.5
3
Push Up
3
5 reps
RPE 7
4
Mountain Climber
3
10 reps
RPE 6.5
5
Plank
3
1 mins
RPE 7.5
6
High knees
3
10 reps
RPE 6
7
Knee Pull-In
3
10 reps
RPE 8
8
Oblique Crunch
3
10 reps
RPE 8
9
Lying Leg Raise
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
3
10 reps
RPE 6
2
Squat (Bodyweight)
3
10 reps
RPE 6.5
3
Push Up
3
5 reps
RPE 7
4
Mountain Climber
3
10 reps
RPE 6.5
5
Plank
3
1 mins
RPE 7.5
6
High knees
3
10 reps
RPE 6
7
Knee Pull-In
3
10 reps
RPE 8
8
Oblique Crunch
3
10 reps
RPE 8
9
Lying Leg Raise
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
3
10 reps
RPE 6
2
Squat (Bodyweight)
3
10 reps
RPE 6.5
3
Push Up
3
5 reps
RPE 7
4
Mountain Climber
3
10 reps
RPE 6.5
5
Plank
3
1 mins
RPE 7.5
6
High knees
3
10 reps
RPE 6
7
Knee Pull-In
3
10 reps
RPE 8
8
Oblique Crunch
3
10 reps
RPE 8
9
Lying Leg Raise
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
3
10 reps
RPE 6
2
Squat (Bodyweight)
3
10 reps
RPE 6.5
3
Push Up
3
5 reps
RPE 7
4
Mountain Climber
3
10 reps
RPE 6.5
5
Plank
3
1 mins
RPE 7.5
6
High knees
3
10 reps
RPE 6
7
Knee Pull-In
3
10 reps
RPE 8
8
Oblique Crunch
3
10 reps
RPE 8
9
Lying Leg Raise
3
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
3
10 reps
RPE 6
2
Squat (Bodyweight)
3
10 reps
RPE 6.5
3
Push Up
3
5 reps
RPE 7
4
Mountain Climber
3
10 reps
RPE 6.5
5
Plank
3
1 mins
RPE 7.5
6
High knees
3
10 reps
RPE 6
7
Knee Pull-In
3
10 reps
RPE 8
8
Oblique Crunch
3
10 reps
RPE 8
9
Lying Leg Raise
3
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
3
10 reps
RPE 6
2
Squat (Bodyweight)
3
10 reps
RPE 6.5
3
Push Up
3
5 reps
RPE 7
4
Mountain Climber
3
10 reps
RPE 6.5
5
Plank
3
1 mins
RPE 7.5
6
High knees
3
10 reps
RPE 6
7
Knee Pull-In
3
10 reps
RPE 8
8
Oblique Crunch
3
10 reps
RPE 8
9
Lying Leg Raise
3
10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
3
10 reps
RPE 6
2
Squat (Bodyweight)
3
10 reps
RPE 6.5
3
Push Up
3
5 reps
RPE 7
4
Mountain Climber
3
10 reps
RPE 6.5
5
Plank
3
1 mins
RPE 7.5
6
High knees
3
10 reps
RPE 6
7
Knee Pull-In
3
10 reps
RPE 8
8
Oblique Crunch
3
10 reps
RPE 8
9
Lying Leg Raise
3
10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
3
10 reps
RPE 6
2
Squat (Bodyweight)
3
10 reps
RPE 6.5
3
Push Up
3
5 reps
RPE 7
4
Mountain Climber
3
10 reps
RPE 6.5
5
Plank
3
1 mins
RPE 7.5
6
High knees
3
10 reps
RPE 6
7
Knee Pull-In
3
10 reps
RPE 8
8
Oblique Crunch
3
10 reps
RPE 8
9
Lying Leg Raise
3
10 reps
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
3
10 reps
RPE 6
2
Squat (Bodyweight)
3
10 reps
RPE 6.5
3
Push Up
3
5 reps
RPE 7
4
Mountain Climber
3
10 reps
RPE 6.5
5
Plank
3
1 mins
RPE 7.5
6
High knees
3
10 reps
RPE 6
7
Knee Pull-In
3
10 reps
RPE 8
8
Oblique Crunch
3
10 reps
RPE 8
9
Lying Leg Raise
3
10 reps
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
3
10 reps
RPE 6
2
Squat (Bodyweight)
3
10 reps
RPE 6.5
3
Push Up
3
5 reps
RPE 7
4
Mountain Climber
3
10 reps
RPE 6.5
5
Plank
3
1 mins
RPE 7.5
6
High knees
3
10 reps
RPE 6
7
Knee Pull-In
3
10 reps
RPE 8
8
Oblique Crunch
3
10 reps
RPE 8
9
Lying Leg Raise
3
10 reps
RPE 7
Week 1
1 / 2 Weeks
Day 1
1
Jumping Jack3 Sets
10 Reps
@6
2
Squat (Bodyweight)3 Sets
10 Reps
@6.5
3
Push Up3 Sets
5 Reps
@7
4
Mountain Climber3 Sets
10 Reps
@6.5
5
Plank3 Sets
1 mins
@7.5
6
High knees3 Sets
10 Reps
@6
7
Knee Pull-In3 Sets
10 Reps
@8
8
Oblique Crunch3 Sets
10 Reps
@8
9
Lying Leg Raise3 Sets
10 Reps
@7
Day 2
1
Jumping Jack3 Sets
10 Reps
@6
2
Squat (Bodyweight)3 Sets
10 Reps
@6.5
3
Push Up3 Sets
5 Reps
@7
4
Mountain Climber3 Sets
10 Reps
@6.5
5
Plank3 Sets
1 mins
@7.5
6
High knees3 Sets
10 Reps
@6
7
Knee Pull-In3 Sets
10 Reps
@8
8
Oblique Crunch3 Sets
10 Reps
@8
9
Lying Leg Raise3 Sets
10 Reps
@7
Day 3
1
Jumping Jack3 Sets
10 Reps
@6
2
Squat (Bodyweight)3 Sets
10 Reps
@6.5
3
Push Up3 Sets
5 Reps
@7
4
Mountain Climber3 Sets
10 Reps
@6.5
5
Plank3 Sets
1 mins
@7.5
6
High knees3 Sets
10 Reps
@6
7
Knee Pull-In3 Sets
10 Reps
@8
8
Oblique Crunch3 Sets
10 Reps
@8
9
Lying Leg Raise3 Sets
10 Reps
@7
Day 4
1
Jumping Jack3 Sets
10 Reps
@6
2
Squat (Bodyweight)3 Sets
10 Reps
@6.5
3
Push Up3 Sets
5 Reps
@7
4
Mountain Climber3 Sets
10 Reps
@6.5
5
Plank3 Sets
1 mins
@7.5
6
High knees3 Sets
10 Reps
@6
7
Knee Pull-In3 Sets
10 Reps
@8
8
Oblique Crunch3 Sets
10 Reps
@8
9
Lying Leg Raise3 Sets
10 Reps
@7
Day 5
1
Jumping Jack3 Sets
10 Reps
@6
2
Squat (Bodyweight)3 Sets
10 Reps
@6.5
3
Push Up3 Sets
5 Reps
@7
4
Mountain Climber3 Sets
10 Reps
@6.5
5
Plank3 Sets
1 mins
@7.5
6
High knees3 Sets
10 Reps
@6
7
Knee Pull-In3 Sets
10 Reps
@8
8
Oblique Crunch3 Sets
10 Reps
@8
9
Lying Leg Raise3 Sets
10 Reps
@7
Day 6
1
Jumping Jack3 Sets
10 Reps
@6
2
Squat (Bodyweight)3 Sets
10 Reps
@6.5
3
Push Up3 Sets
5 Reps
@7
4
Mountain Climber3 Sets
10 Reps
@6.5
5
Plank3 Sets
1 mins
@7.5
6
High knees3 Sets
10 Reps
@6
7
Knee Pull-In3 Sets
10 Reps
@8
8
Oblique Crunch3 Sets
10 Reps
@8
9
Lying Leg Raise3 Sets
10 Reps
@7
Day 7
1
Jumping Jack3 Sets
10 Reps
@6
2
Squat (Bodyweight)3 Sets
10 Reps
@6.5
3
Push Up3 Sets
5 Reps
@7
4
Mountain Climber3 Sets
10 Reps
@6.5
5
Plank3 Sets
1 mins
@7.5
6
High knees3 Sets
10 Reps
@6
7
Knee Pull-In3 Sets
10 Reps
@8
8
Oblique Crunch3 Sets
10 Reps
@8
9
Lying Leg Raise3 Sets
10 Reps
@7