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Home Core

by Daniel F.
2 athletes joined

Program Description

Basic and novice exercises.

Program Overview

  • Level
    Novice
  • Goal
    Athletics, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    9 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 10, 2025 02:52
  • Last Edited
    Jun 18, 2025 09:40

Summary

Transform your core strength with the **Home Core** program, a comprehensive 9-week journey designed to sculpt and strengthen your midsection from the comfort of your home. Committing just 5 days a week, you'll engage in a variety of bodyweight and dumbbell exercises that target all major muscle groups, including your chest, shoulders, legs, and core. Each session is crafted to build endurance and stability, ensuring you progress steadily while honing your technique. Get ready to elevate your fitness game and achieve a stronger, more defined core!
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
20 reps
RPE 6
2
Band Pull Apart
2
10 reps
RPE 7
3
Around The World
2
1 mins
RPE 6
4
Narrow Push Up
1
20 reps
RPE 7
5
Diamond Pushup
1
20 reps
RPE 7
6
Push Up
1
20 reps
RPE 7
7
Pike Push Up
1
20 reps
RPE 6
8
Ball Squeeze
4
0.5 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
2
1
1 mins
1 mins
RPE 6
RPE 7
2
Scapular Pull-Up
2
1
10 reps
10 reps
RPE 6
RPE 7
3
Pull-Up (Bodyweight)
1
1
10 reps
10 reps
RPE 7
RPE 8
4
Wide Grip Rear Pull-Up
2
10 reps
RPE 8
5
Wide Grip Pull-Up
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
30 reps
RPE 7
2
Split Squat (Dumbbell)
2
30 reps
RPE 7
3
Dead Bug
2
1.5 mins
RPE 6
4
Sit Up
1
30 reps
RPE 7
5
Lying Leg Raise
1
30 reps
RPE 7
6
Hip Bridge March
1
30 reps
RPE 6
7
Dragon Fly
1
30 reps
RPE 7
8
Plank
3
0.5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
20 reps
RPE 6
2
Band Pull Apart
2
10 reps
RPE 7
3
Around The World
2
1 mins
RPE 6
4
Narrow Push Up
1
20 reps
RPE 7
5
Diamond Pushup
1
20 reps
RPE 7
6
Deficit Push Up
1
20 reps
RPE 7
7
Pike Push Up
1
20 reps
RPE 6
8
Ball Squeeze
4
0.5 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
2
1
1 mins
1 mins
RPE 6
RPE 7
2
Scapular Pull-Up
2
1
10 reps
10 reps
RPE 6
RPE 7
3
Pull-Up (Bodyweight)
1
1
10 reps
10 reps
RPE 7
RPE 8
4
Wide Grip Rear Pull-Up
2
10 reps
RPE 8
5
Wide Grip Pull-Up
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
30 reps
RPE 7
2
Split Squat (Dumbbell)
2
30 reps
RPE 7
3
Dead Bug
2
1.5 mins
RPE 6
4
Sit Up
1
30 reps
RPE 7
5
Lying Leg Raise
1
30 reps
RPE 7
6
Hip Bridge March
1
30 reps
RPE 6
7
Dragon Fly
1
30 reps
RPE 7
8
Plank
3
0.5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
20 reps
RPE 6
2
Band Pull Apart
2
10 reps
RPE 7
3
Around The World
2
1 mins
RPE 6
4
Narrow Push Up
1
20 reps
RPE 7
5
Diamond Pushup
1
20 reps
RPE 7
6
Decline Push Up
1
20 reps
RPE 8
7
Pike Push Up
1
20 reps
RPE 6
8
Ball Squeeze
4
0.5 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
2
1
1 mins
1 mins
RPE 6
RPE 7
2
Scapular Pull-Up
2
1
10 reps
10 reps
RPE 6
RPE 7
3
Pull-Up (Bodyweight)
1
1
10 reps
10 reps
RPE 7
RPE 8
4
Wide Grip Rear Pull-Up
2
10 reps
RPE 8
5
Wide Grip Pull-Up
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
30 reps
RPE 7
2
Split Squat (Dumbbell)
2
30 reps
RPE 7
3
Dead Bug
2
1.5 mins
RPE 6
4
Sit Up
1
30 reps
RPE 7
5
Lying Leg Raise
1
30 reps
RPE 7
6
Hip Bridge March
1
30 reps
RPE 6
7
Dragon Fly
1
30 reps
RPE 7
8
Plank
3
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
30 reps
RPE 7
2
Split Squat (Dumbbell)
2
30 reps
RPE 7
3
Dead Bug
2
1.5 mins
RPE 6
4
Sit Up
1
30 reps
RPE 7
5
Lying Leg Raise
1
30 reps
RPE 7
6
Hip Bridge March
1
30 reps
RPE 6
7
Dragon Fly
1
30 reps
RPE 7
8
Plank
3
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
20 reps
RPE 6
2
Band Pull Apart
2
10 reps
RPE 7
3
Around The World
2
1 mins
RPE 6
4
Narrow Push Up
1
20 reps
RPE 7
5
Diamond Pushup
1
20 reps
RPE 7
6
Deficit Push Up
1
20 reps
RPE 7
7
Pike Push Up
1
20 reps
RPE 6
8
Ball Squeeze
4
0.5 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
2
1
1 mins
1 mins
RPE 6
RPE 7
2
Scapular Pull-Up
2
1
10 reps
10 reps
RPE 6
RPE 7
3
Pull-Up (Bodyweight)
1
1
10 reps
10 reps
RPE 7
RPE 8
4
Wide Grip Rear Pull-Up
2
10 reps
RPE 8
5
Wide Grip Pull-Up
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
30 reps
RPE 7
2
Split Squat (Dumbbell)
2
30 reps
RPE 7
3
Dead Bug
2
1.5 mins
RPE 6
4
Sit Up
1
30 reps
RPE 7
5
Lying Leg Raise
1
30 reps
RPE 7
6
Hip Bridge March
1
30 reps
RPE 6
7
Dragon Fly
1
30 reps
RPE 7
8
Plank
3
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
20 reps
RPE 6
2
Band Pull Apart
2
10 reps
RPE 7
3
Around The World
2
1 mins
RPE 6
4
Narrow Push Up
1
20 reps
RPE 7
5
Diamond Pushup
1
20 reps
RPE 7
6
Decline Push Up
1
20 reps
RPE 8
7
Pike Push Up
1
20 reps
RPE 6
8
Ball Squeeze
4
0.5 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
2
1
1 mins
1 mins
RPE 6
RPE 7
2
Scapular Pull-Up
2
1
10 reps
10 reps
RPE 6
RPE 7
3
Pull-Up (Bodyweight)
1
1
10 reps
10 reps
RPE 7
RPE 8
4
Wide Grip Rear Pull-Up
2
10 reps
RPE 8
5
Wide Grip Pull-Up
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
30 reps
RPE 7
2
Split Squat (Dumbbell)
2
30 reps
RPE 7
3
Dead Bug
2
1.5 mins
RPE 6
4
Sit Up
1
30 reps
RPE 7
5
Lying Leg Raise
1
30 reps
RPE 7
6
Hip Bridge March
1
30 reps
RPE 6
7
Dragon Fly
1
30 reps
RPE 7
8
Plank
3
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
20 reps
RPE 6
2
Band Pull Apart
2
10 reps
RPE 7
3
Around The World
2
1 mins
RPE 6
4
Narrow Push Up
1
20 reps
RPE 7
5
Diamond Pushup
1
20 reps
RPE 7
6
Push Up
1
20 reps
RPE 7
7
Pike Push Up
1
20 reps
RPE 6
8
Ball Squeeze
4
0.5 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
2
1
1 mins
1 mins
RPE 6
RPE 7
2
Scapular Pull-Up
2
1
10 reps
10 reps
RPE 6
RPE 7
3
Pull-Up (Bodyweight)
1
1
10 reps
10 reps
RPE 7
RPE 8
4
Wide Grip Rear Pull-Up
2
10 reps
RPE 8
5
Wide Grip Pull-Up
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
2
1
1 mins
1 mins
RPE 6
RPE 7
2
Scapular Pull-Up
2
1
10 reps
10 reps
RPE 6
RPE 7
3
Pull-Up (Bodyweight)
1
1
10 reps
10 reps
RPE 7
RPE 8
4
Wide Grip Rear Pull-Up
2
10 reps
RPE 8
5
Wide Grip Pull-Up
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
30 reps
RPE 7
2
Split Squat (Dumbbell)
2
30 reps
RPE 7
3
Dead Bug
2
1.5 mins
RPE 6
4
Sit Up
1
30 reps
RPE 7
5
Lying Leg Raise
1
30 reps
RPE 7
6
Hip Bridge March
1
30 reps
RPE 6
7
Dragon Fly
1
30 reps
RPE 7
8
Plank
3
0.5 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
20 reps
RPE 6
2
Band Pull Apart
2
10 reps
RPE 7
3
Around The World
2
1 mins
RPE 6
4
Narrow Push Up
1
20 reps
RPE 7
5
Diamond Pushup
1
20 reps
RPE 7
6
Decline Push Up
1
20 reps
RPE 8
7
Pike Push Up
1
20 reps
RPE 6
8
Ball Squeeze
4
0.5 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
2
1
1 mins
1 mins
RPE 6
RPE 7
2
Scapular Pull-Up
2
1
10 reps
10 reps
RPE 6
RPE 7
3
Pull-Up (Bodyweight)
1
1
10 reps
10 reps
RPE 7
RPE 8
4
Wide Grip Rear Pull-Up
2
10 reps
RPE 8
5
Wide Grip Pull-Up
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
30 reps
RPE 7
2
Split Squat (Dumbbell)
2
30 reps
RPE 7
3
Dead Bug
2
1.5 mins
RPE 6
4
Sit Up
1
30 reps
RPE 7
5
Lying Leg Raise
1
30 reps
RPE 7
6
Hip Bridge March
1
30 reps
RPE 6
7
Dragon Fly
1
30 reps
RPE 7
8
Plank
3
0.5 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
20 reps
RPE 6
2
Band Pull Apart
2
10 reps
RPE 7
3
Around The World
2
1 mins
RPE 6
4
Narrow Push Up
1
20 reps
RPE 7
5
Diamond Pushup
1
20 reps
RPE 7
6
Push Up
1
20 reps
RPE 7
7
Pike Push Up
1
20 reps
RPE 6
8
Ball Squeeze
4
0.5 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
2
1
1 mins
1 mins
RPE 6
RPE 7
2
Scapular Pull-Up
2
1
10 reps
10 reps
RPE 6
RPE 7
3
Pull-Up (Bodyweight)
1
1
10 reps
10 reps
RPE 7
RPE 8
4
Wide Grip Rear Pull-Up
2
10 reps
RPE 8
5
Wide Grip Pull-Up
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
30 reps
RPE 7
2
Split Squat (Dumbbell)
2
30 reps
RPE 7
3
Dead Bug
2
1.5 mins
RPE 6
4
Sit Up
1
30 reps
RPE 7
5
Lying Leg Raise
1
30 reps
RPE 7
6
Hip Bridge March
1
30 reps
RPE 6
7
Dragon Fly
1
30 reps
RPE 7
8
Plank
3
0.5 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
20 reps
RPE 6
2
Band Pull Apart
2
10 reps
RPE 7
3
Around The World
2
1 mins
RPE 6
4
Narrow Push Up
1
20 reps
RPE 7
5
Diamond Pushup
1
20 reps
RPE 7
6
Deficit Push Up
1
20 reps
RPE 7
7
Pike Push Up
1
20 reps
RPE 6
8
Ball Squeeze
4
0.5 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
20 reps
RPE 6
2
Band Pull Apart
2
10 reps
RPE 7
3
Around The World
2
1 mins
RPE 6
4
Narrow Push Up
1
20 reps
RPE 7
5
Diamond Pushup
1
20 reps
RPE 7
6
Decline Push Up
1
20 reps
RPE 8
7
Pike Push Up
1
20 reps
RPE 6
8
Ball Squeeze
4
0.5 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
2
1
1 mins
1 mins
RPE 6
RPE 7
2
Scapular Pull-Up
2
1
10 reps
10 reps
RPE 6
RPE 7
3
Pull-Up (Bodyweight)
1
1
10 reps
10 reps
RPE 7
RPE 8
4
Wide Grip Rear Pull-Up
2
10 reps
RPE 8
5
Wide Grip Pull-Up
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
30 reps
RPE 7
2
Split Squat (Dumbbell)
2
30 reps
RPE 7
3
Dead Bug
2
1.5 mins
RPE 6
4
Sit Up
1
30 reps
RPE 7
5
Lying Leg Raise
1
30 reps
RPE 7
6
Hip Bridge March
1
30 reps
RPE 6
7
Dragon Fly
1
30 reps
RPE 7
8
Plank
3
0.5 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
20 reps
RPE 6
2
Band Pull Apart
2
10 reps
RPE 7
3
Around The World
2
1 mins
RPE 6
4
Narrow Push Up
1
20 reps
RPE 7
5
Diamond Pushup
1
20 reps
RPE 7
6
Push Up
1
20 reps
RPE 7
7
Pike Push Up
1
20 reps
RPE 6
8
Ball Squeeze
4
0.5 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
2
1
1 mins
1 mins
RPE 6
RPE 7
2
Scapular Pull-Up
2
1
10 reps
10 reps
RPE 6
RPE 7
3
Pull-Up (Bodyweight)
1
1
10 reps
10 reps
RPE 7
RPE 8
4
Wide Grip Rear Pull-Up
2
10 reps
RPE 8
5
Wide Grip Pull-Up
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
30 reps
RPE 7
2
Split Squat (Dumbbell)
2
30 reps
RPE 7
3
Dead Bug
2
1.5 mins
RPE 6
4
Sit Up
1
30 reps
RPE 7
5
Lying Leg Raise
1
30 reps
RPE 7
6
Hip Bridge March
1
30 reps
RPE 6
7
Dragon Fly
1
30 reps
RPE 7
8
Plank
3
0.5 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
20 reps
RPE 6
2
Band Pull Apart
2
10 reps
RPE 7
3
Around The World
2
1 mins
RPE 6
4
Narrow Push Up
1
20 reps
RPE 7
5
Diamond Pushup
1
20 reps
RPE 7
6
Deficit Push Up
1
20 reps
RPE 7
7
Pike Push Up
1
20 reps
RPE 6
8
Ball Squeeze
4
0.5 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
2
1
1 mins
1 mins
RPE 6
RPE 7
2
Scapular Pull-Up
2
1
10 reps
10 reps
RPE 6
RPE 7
3
Pull-Up (Bodyweight)
1
1
10 reps
10 reps
RPE 7
RPE 8
4
Wide Grip Rear Pull-Up
2
10 reps
RPE 8
5
Wide Grip Pull-Up
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
30 reps
RPE 7
2
Split Squat (Dumbbell)
2
30 reps
RPE 7
3
Dead Bug
2
1.5 mins
RPE 6
4
Sit Up
1
30 reps
RPE 7
5
Lying Leg Raise
1
30 reps
RPE 7
6
Hip Bridge March
1
30 reps
RPE 6
7
Dragon Fly
1
30 reps
RPE 7
8
Plank
3
0.5 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
30 reps
RPE 7
2
Split Squat (Dumbbell)
2
30 reps
RPE 7
3
Dead Bug
2
1.5 mins
RPE 6
4
Sit Up
1
30 reps
RPE 7
5
Lying Leg Raise
1
30 reps
RPE 7
6
Hip Bridge March
1
30 reps
RPE 6
7
Dragon Fly
1
30 reps
RPE 7
8
Plank
3
0.5 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
20 reps
RPE 6
2
Band Pull Apart
2
10 reps
RPE 7
3
Around The World
2
1 mins
RPE 6
4
Narrow Push Up
1
20 reps
RPE 7
5
Diamond Pushup
1
20 reps
RPE 7
6
Push Up
1
20 reps
RPE 7
7
Pike Push Up
1
20 reps
RPE 6
8
Ball Squeeze
4
0.5 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
2
1
1 mins
1 mins
RPE 6
RPE 7
2
Scapular Pull-Up
2
1
10 reps
10 reps
RPE 6
RPE 7
3
Pull-Up (Bodyweight)
1
1
10 reps
10 reps
RPE 7
RPE 8
4
Wide Grip Rear Pull-Up
2
10 reps
RPE 8
5
Wide Grip Pull-Up
2
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
30 reps
RPE 7
2
Split Squat (Dumbbell)
2
30 reps
RPE 7
3
Dead Bug
2
1.5 mins
RPE 6
4
Sit Up
1
30 reps
RPE 7
5
Lying Leg Raise
1
30 reps
RPE 7
6
Hip Bridge March
1
30 reps
RPE 6
7
Dragon Fly
1
30 reps
RPE 7
8
Plank
3
0.5 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
20 reps
RPE 6
2
Band Pull Apart
2
10 reps
RPE 7
3
Around The World
2
1 mins
RPE 6
4
Narrow Push Up
1
20 reps
RPE 7
5
Diamond Pushup
1
20 reps
RPE 7
6
Deficit Push Up
1
20 reps
RPE 7
7
Pike Push Up
1
20 reps
RPE 6
8
Ball Squeeze
4
0.5 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
2
1
1 mins
1 mins
RPE 6
RPE 7
2
Scapular Pull-Up
2
1
10 reps
10 reps
RPE 6
RPE 7
3
Pull-Up (Bodyweight)
1
1
10 reps
10 reps
RPE 7
RPE 8
4
Wide Grip Rear Pull-Up
2
10 reps
RPE 8
5
Wide Grip Pull-Up
2
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
30 reps
RPE 7
2
Split Squat (Dumbbell)
2
30 reps
RPE 7
3
Dead Bug
2
1.5 mins
RPE 6
4
Sit Up
1
30 reps
RPE 7
5
Lying Leg Raise
1
30 reps
RPE 7
6
Hip Bridge March
1
30 reps
RPE 6
7
Dragon Fly
1
30 reps
RPE 7
8
Plank
3
0.5 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
20 reps
RPE 6
2
Band Pull Apart
2
10 reps
RPE 7
3
Around The World
2
1 mins
RPE 6
4
Narrow Push Up
1
20 reps
RPE 7
5
Diamond Pushup
1
20 reps
RPE 7
6
Decline Push Up
1
20 reps
RPE 8
7
Pike Push Up
1
20 reps
RPE 6
8
Ball Squeeze
4
0.5 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
2
1
1 mins
1 mins
RPE 6
RPE 7
2
Scapular Pull-Up
2
1
10 reps
10 reps
RPE 6
RPE 7
3
Pull-Up (Bodyweight)
1
1
10 reps
10 reps
RPE 7
RPE 8
4
Wide Grip Rear Pull-Up
2
10 reps
RPE 8
5
Wide Grip Pull-Up
2
10 reps
RPE 8
Week 1
1 / 9 Weeks
Day 1
1
Lateral Raise (Dumbbell)
3 Sets
20 Reps
@6
2
Band Pull Apart
2 Sets
10 Reps
@7
3
Around The World
2 Sets
1 mins
@6
4
Narrow Push Up
1 Set
20 Reps
@7
5
Diamond Pushup
1 Set
20 Reps
@7
6
Push Up
1 Set
20 Reps
@7
7
Pike Push Up
1 Set
20 Reps
@6
8
Ball Squeeze
4 Sets
0.5 mins
@6
Day 2
1
Squat (Bodyweight)
2 Sets
30 Reps
@7
2
Split Squat (Dumbbell)
2 Sets
30 Reps
@7
3
Dead Bug
2 Sets
1.5 mins
@6
4
Sit Up
1 Set
30 Reps
@7
5
Lying Leg Raise
1 Set
30 Reps
@7
6
Hip Bridge March
1 Set
30 Reps
@6
7
Dragon Fly
1 Set
30 Reps
@7
8
Plank
3 Sets
0.5 mins
@8
Day 3
1
Stretching
2 Sets
1 Set
1 mins
1 mins
@6
@7
2
Scapular Pull-Up
2 Sets
1 Set
10 Reps
10 Reps
@6
@7
3
Pull-Up (Bodyweight)
1 Set
1 Set
10 Reps
10 Reps
@7
@8
4
Wide Grip Rear Pull-Up
2 Sets
10 Reps
@8
5
Wide Grip Pull-Up
2 Sets
10 Reps
@8
Day 4
1
Lateral Raise (Dumbbell)
3 Sets
20 Reps
@6
2
Band Pull Apart
2 Sets
10 Reps
@7
3
Around The World
2 Sets
1 mins
@6
4
Narrow Push Up
1 Set
20 Reps
@7
5
Diamond Pushup
1 Set
20 Reps
@7
6
Decline Push Up
1 Set
20 Reps
@8
7
Pike Push Up
1 Set
20 Reps
@6
8
Ball Squeeze
4 Sets
0.5 mins
@6
Day 5
1
Squat (Bodyweight)
2 Sets
30 Reps
@7
2
Split Squat (Dumbbell)
2 Sets
30 Reps
@7
3
Dead Bug
2 Sets
1.5 mins
@6
4
Sit Up
1 Set
30 Reps
@7
5
Lying Leg Raise
1 Set
30 Reps
@7
6
Hip Bridge March
1 Set
30 Reps
@6
7
Dragon Fly
1 Set
30 Reps
@7
8
Plank
3 Sets
0.5 mins
@8