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BoostcampPNG

Daily Workout

by Franz Romano

Program Description

Maintain your body activity even if your work does not allow you to have the needed movement on the day

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    At Home
  • Program Length
    2 weeks
  • Time Per Workout
    30 minutes
  • Created
    Mar 19, 2025 07:37
  • Last Edited
    Jun 18, 2025 10:40

Summary

Get ready to elevate your fitness with the Daily Workout program! Over the next two weeks, you'll engage in a dynamic routine designed for all fitness levels, featuring bodyweight exercises that can be performed at home. With daily sessions, you'll build strength and endurance through movements like Jumping Jacks, Squats, and Push-Ups, targeting your full body effectively. Commit to just 7 days a week and experience the transformation as you enhance your strength and boost your energy levels!
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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
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 Jack
3 Sets
10 Reps
@6
2
Squat (Bodyweight)
3 Sets
10 Reps
@6.5
3
Push Up
3 Sets
5 Reps
@7
4
Mountain Climber
3 Sets
10 Reps
@6.5
5
Plank
3 Sets
1 mins
@7.5
6
High knees
3 Sets
10 Reps
@6
7
Knee Pull-In
3 Sets
10 Reps
@8
8
Oblique Crunch
3 Sets
10 Reps
@8
9
Lying Leg Raise
3 Sets
10 Reps
@7
Day 2
1
Jumping Jack
3 Sets
10 Reps
@6
2
Squat (Bodyweight)
3 Sets
10 Reps
@6.5
3
Push Up
3 Sets
5 Reps
@7
4
Mountain Climber
3 Sets
10 Reps
@6.5
5
Plank
3 Sets
1 mins
@7.5
6
High knees
3 Sets
10 Reps
@6
7
Knee Pull-In
3 Sets
10 Reps
@8
8
Oblique Crunch
3 Sets
10 Reps
@8
9
Lying Leg Raise
3 Sets
10 Reps
@7
Day 3
1
Jumping Jack
3 Sets
10 Reps
@6
2
Squat (Bodyweight)
3 Sets
10 Reps
@6.5
3
Push Up
3 Sets
5 Reps
@7
4
Mountain Climber
3 Sets
10 Reps
@6.5
5
Plank
3 Sets
1 mins
@7.5
6
High knees
3 Sets
10 Reps
@6
7
Knee Pull-In
3 Sets
10 Reps
@8
8
Oblique Crunch
3 Sets
10 Reps
@8
9
Lying Leg Raise
3 Sets
10 Reps
@7
Day 4
1
Jumping Jack
3 Sets
10 Reps
@6
2
Squat (Bodyweight)
3 Sets
10 Reps
@6.5
3
Push Up
3 Sets
5 Reps
@7
4
Mountain Climber
3 Sets
10 Reps
@6.5
5
Plank
3 Sets
1 mins
@7.5
6
High knees
3 Sets
10 Reps
@6
7
Knee Pull-In
3 Sets
10 Reps
@8
8
Oblique Crunch
3 Sets
10 Reps
@8
9
Lying Leg Raise
3 Sets
10 Reps
@7
Day 5
1
Jumping Jack
3 Sets
10 Reps
@6
2
Squat (Bodyweight)
3 Sets
10 Reps
@6.5
3
Push Up
3 Sets
5 Reps
@7
4
Mountain Climber
3 Sets
10 Reps
@6.5
5
Plank
3 Sets
1 mins
@7.5
6
High knees
3 Sets
10 Reps
@6
7
Knee Pull-In
3 Sets
10 Reps
@8
8
Oblique Crunch
3 Sets
10 Reps
@8
9
Lying Leg Raise
3 Sets
10 Reps
@7
Day 6
1
Jumping Jack
3 Sets
10 Reps
@6
2
Squat (Bodyweight)
3 Sets
10 Reps
@6.5
3
Push Up
3 Sets
5 Reps
@7
4
Mountain Climber
3 Sets
10 Reps
@6.5
5
Plank
3 Sets
1 mins
@7.5
6
High knees
3 Sets
10 Reps
@6
7
Knee Pull-In
3 Sets
10 Reps
@8
8
Oblique Crunch
3 Sets
10 Reps
@8
9
Lying Leg Raise
3 Sets
10 Reps
@7
Day 7
1
Jumping Jack
3 Sets
10 Reps
@6
2
Squat (Bodyweight)
3 Sets
10 Reps
@6.5
3
Push Up
3 Sets
5 Reps
@7
4
Mountain Climber
3 Sets
10 Reps
@6.5
5
Plank
3 Sets
1 mins
@7.5
6
High knees
3 Sets
10 Reps
@6
7
Knee Pull-In
3 Sets
10 Reps
@8
8
Oblique Crunch
3 Sets
10 Reps
@8
9
Lying Leg Raise
3 Sets
10 Reps
@7