logo
BoostcampPNG

Pickles

by Ishaan S.
2 athletes joined

Program Description

PT program

Program Overview

  • Level
    Beginner
  • Goal
    Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    4 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jun 27, 2024 01:46
  • Last Edited
    Sep 24, 2024 05:17
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pallof Press
2
10 reps
-
2
Side step with thera band (45 degree angle)
3
20 reps
-
3
Back Extension
3
30 secs
-
4
Heel Raises with bi lateral great toe extension with band
3
10 reps
-
5
Plank
3
30 secs
-
6
Abs Crunch (Bodyweight)
3
30 secs
-
7
Heel Raise - calf raise - standing ball squeeze
3
20 reps
-
8
Stir The Pot
2
3-5 reps
-
9
Side step squat keep feet still band around edges of feet
2
30 reps
-
10
Banded knee raise (dorsiflexed)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pallof Press
2
10 reps
-
2
Side step with thera band (45 degree angle)
3
20 reps
-
3
Back Extension
3
30 secs
-
4
Heel Raises with bi lateral great toe extension with band
3
10 reps
-
5
Plank
3
30 secs
-
6
Abs Crunch (Bodyweight)
3
30 secs
-
7
Heel Raise - calf raise - standing ball squeeze
3
20 reps
-
8
Stir The Pot
2
3-5 reps
-
9
Side step squat keep feet still band around edges of feet
2
30 reps
-
10
Banded knee raise (dorsiflexed)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pallof Press
2
10 reps
-
2
Side step with thera band (45 degree angle)
3
20 reps
-
3
Back Extension
3
30 secs
-
4
Heel Raises with bi lateral great toe extension with band
3
10 reps
-
5
Plank
3
30 secs
-
6
Abs Crunch (Bodyweight)
3
30 secs
-
7
Heel Raise - calf raise - standing ball squeeze
3
20 reps
-
8
Stir The Pot
2
3-5 reps
-
9
Side step squat keep feet still band around edges of feet
2
30 reps
-
10
Banded knee raise (dorsiflexed)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pallof Press
2
10 reps
-
2
Side step with thera band (45 degree angle)
3
20 reps
-
3
Back Extension
3
30 secs
-
4
Heel Raises with bi lateral great toe extension with band
3
10 reps
-
5
Plank
3
30 secs
-
6
Abs Crunch (Bodyweight)
3
30 secs
-
7
Heel Raise - calf raise - standing ball squeeze
3
20 reps
-
8
Stir The Pot
2
3-5 reps
-
9
Side step squat keep feet still band around edges of feet
2
30 reps
-
10
Banded knee raise (dorsiflexed)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pallof Press
2
10 reps
-
2
Side step with thera band (45 degree angle)
3
20 reps
-
3
Back Extension
3
30 secs
-
4
Heel Raises with bi lateral great toe extension with band
3
10 reps
-
5
Plank
3
30 secs
-
6
Abs Crunch (Bodyweight)
3
30 secs
-
7
Heel Raise - calf raise - standing ball squeeze
3
20 reps
-
8
Stir The Pot
2
3-5 reps
-
9
Side step squat keep feet still band around edges of feet
2
30 reps
-
10
Banded knee raise (dorsiflexed)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pallof Press
2
10 reps
-
2
Side step with thera band (45 degree angle)
3
20 reps
-
3
Back Extension
3
30 secs
-
4
Heel Raises with bi lateral great toe extension with band
3
10 reps
-
5
Plank
3
30 secs
-
6
Abs Crunch (Bodyweight)
3
30 secs
-
7
Heel Raise - calf raise - standing ball squeeze
3
20 reps
-
8
Stir The Pot
2
3-5 reps
-
9
Side step squat keep feet still band around edges of feet
2
30 reps
-
10
Banded knee raise (dorsiflexed)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pallof Press
2
10 reps
-
2
Side step with thera band (45 degree angle)
3
20 reps
-
3
Back Extension
3
30 secs
-
4
Heel Raises with bi lateral great toe extension with band
3
10 reps
-
5
Plank
3
30 secs
-
6
Abs Crunch (Bodyweight)
3
30 secs
-
7
Heel Raise - calf raise - standing ball squeeze
3
20 reps
-
8
Stir The Pot
2
3-5 reps
-
9
Side step squat keep feet still band around edges of feet
2
30 reps
-
10
Banded knee raise (dorsiflexed)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pallof Press
2
10 reps
-
2
Side step with thera band (45 degree angle)
3
20 reps
-
3
Back Extension
3
30 secs
-
4
Heel Raises with bi lateral great toe extension with band
3
10 reps
-
5
Plank
3
30 secs
-
6
Abs Crunch (Bodyweight)
3
30 secs
-
7
Heel Raise - calf raise - standing ball squeeze
3
20 reps
-
8
Stir The Pot
2
3-5 reps
-
9
Side step squat keep feet still band around edges of feet
2
30 reps
-
10
Banded knee raise (dorsiflexed)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pallof Press
2
10 reps
-
2
Side step with thera band (45 degree angle)
3
20 reps
-
3
Back Extension
3
30 secs
-
4
Heel Raises with bi lateral great toe extension with band
3
10 reps
-
5
Plank
3
30 secs
-
6
Abs Crunch (Bodyweight)
3
30 secs
-
7
Heel Raise - calf raise - standing ball squeeze
3
20 reps
-
8
Stir The Pot
2
3-5 reps
-
9
Side step squat keep feet still band around edges of feet
2
30 reps
-
10
Banded knee raise (dorsiflexed)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pallof Press
2
10 reps
-
2
Side step with thera band (45 degree angle)
3
20 reps
-
3
Back Extension
3
30 secs
-
4
Heel Raises with bi lateral great toe extension with band
3
10 reps
-
5
Plank
3
30 secs
-
6
Abs Crunch (Bodyweight)
3
30 secs
-
7
Heel Raise - calf raise - standing ball squeeze
3
20 reps
-
8
Stir The Pot
2
3-5 reps
-
9
Side step squat keep feet still band around edges of feet
2
30 reps
-
10
Banded knee raise (dorsiflexed)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pallof Press
2
10 reps
-
2
Side step with thera band (45 degree angle)
3
20 reps
-
3
Back Extension
3
30 secs
-
4
Heel Raises with bi lateral great toe extension with band
3
10 reps
-
5
Plank
3
30 secs
-
6
Abs Crunch (Bodyweight)
3
30 secs
-
7
Heel Raise - calf raise - standing ball squeeze
3
20 reps
-
8
Stir The Pot
2
3-5 reps
-
9
Side step squat keep feet still band around edges of feet
2
30 reps
-
10
Banded knee raise (dorsiflexed)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pallof Press
2
10 reps
-
2
Side step with thera band (45 degree angle)
3
20 reps
-
3
Back Extension
3
30 secs
-
4
Heel Raises with bi lateral great toe extension with band
3
10 reps
-
5
Plank
3
30 secs
-
6
Abs Crunch (Bodyweight)
3
30 secs
-
7
Heel Raise - calf raise - standing ball squeeze
3
20 reps
-
8
Stir The Pot
2
3-5 reps
-
9
Side step squat keep feet still band around edges of feet
2
30 reps
-
10
Banded knee raise (dorsiflexed)
4
10 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Pallof Press
2 Sets
10 Reps
-
2
Side step with thera band (45 degree angle)
3 Sets
20 Reps
-
3
Back Extension
3 Sets
30 secs
-
4
Heel Raises with bi lateral great toe extension with band
3 Sets
10 Reps
-
5
Plank
3 Sets
30 secs
-
6
Abs Crunch (Bodyweight)
3 Sets
30 secs
-
7
Heel Raise - calf raise - standing ball squeeze
3 Sets
20 Reps
-
8
Stir The Pot
2 Sets
3-5 Reps
-
9
Side step squat keep feet still band around edges of feet
2 Sets
30 Reps
-
10
Banded knee raise (dorsiflexed)
4 Sets
10 Reps
-
Day 2
1
Pallof Press
2 Sets
10 Reps
-
2
Side step with thera band (45 degree angle)
3 Sets
20 Reps
-
3
Back Extension
3 Sets
30 secs
-
4
Heel Raises with bi lateral great toe extension with band
3 Sets
10 Reps
-
5
Plank
3 Sets
30 secs
-
6
Abs Crunch (Bodyweight)
3 Sets
30 secs
-
7
Heel Raise - calf raise - standing ball squeeze
3 Sets
20 Reps
-
8
Stir The Pot
2 Sets
3-5 Reps
-
9
Side step squat keep feet still band around edges of feet
2 Sets
30 Reps
-
10
Banded knee raise (dorsiflexed)
4 Sets
10 Reps
-
Day 3
1
Pallof Press
2 Sets
10 Reps
-
2
Side step with thera band (45 degree angle)
3 Sets
20 Reps
-
3
Back Extension
3 Sets
30 secs
-
4
Heel Raises with bi lateral great toe extension with band
3 Sets
10 Reps
-
5
Plank
3 Sets
30 secs
-
6
Abs Crunch (Bodyweight)
3 Sets
30 secs
-
7
Heel Raise - calf raise - standing ball squeeze
3 Sets
20 Reps
-
8
Stir The Pot
2 Sets
3-5 Reps
-
9
Side step squat keep feet still band around edges of feet
2 Sets
30 Reps
-
10
Banded knee raise (dorsiflexed)
4 Sets
10 Reps
-