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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
    Jun 18, 2025 12:49

Summary

Unleash your strength and stability with the "Pickles" program, a focused 4-week journey designed to enhance core strength and improve overall body control. Comprising three sessions each week, this program features a variety of exercises such as the Pallof Press and Back Extensions, expertly crafted to target your abs, back, and glutes. Each workout is designed to challenge your limits while ensuring proper form and technique, making it perfect for all fitness levels. Get ready to build a solid foundation and elevate your performance!
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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
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
-