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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
    Mar 19, 2025 07:54
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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