Program Description
PT program
Program Overview
- LevelBeginner
- GoalBodyweight Fitness
- EquipmentAt Home
- Program Length4 weeks
- Time Per Workout40 minutes
- CreatedJun 27, 2024 01:46
- Last EditedSep 24, 2024 05:17
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 Press2 Sets
10 Reps
2
Side step with thera band (45 degree angle)3 Sets
20 Reps
3
Back Extension3 Sets
30 secs
4
Heel Raises with bi lateral great toe extension with band3 Sets
10 Reps
5
Plank3 Sets
30 secs
6
Abs Crunch (Bodyweight)3 Sets
30 secs
7
Heel Raise - calf raise - standing ball squeeze3 Sets
20 Reps
8
Stir The Pot2 Sets
3-5 Reps
9
Side step squat keep feet still band around edges of feet2 Sets
30 Reps
10
Banded knee raise (dorsiflexed)4 Sets
10 Reps
Day 2
1
Pallof Press2 Sets
10 Reps
2
Side step with thera band (45 degree angle)3 Sets
20 Reps
3
Back Extension3 Sets
30 secs
4
Heel Raises with bi lateral great toe extension with band3 Sets
10 Reps
5
Plank3 Sets
30 secs
6
Abs Crunch (Bodyweight)3 Sets
30 secs
7
Heel Raise - calf raise - standing ball squeeze3 Sets
20 Reps
8
Stir The Pot2 Sets
3-5 Reps
9
Side step squat keep feet still band around edges of feet2 Sets
30 Reps
10
Banded knee raise (dorsiflexed)4 Sets
10 Reps
Day 3
1
Pallof Press2 Sets
10 Reps
2
Side step with thera band (45 degree angle)3 Sets
20 Reps
3
Back Extension3 Sets
30 secs
4
Heel Raises with bi lateral great toe extension with band3 Sets
10 Reps
5
Plank3 Sets
30 secs
6
Abs Crunch (Bodyweight)3 Sets
30 secs
7
Heel Raise - calf raise - standing ball squeeze3 Sets
20 Reps
8
Stir The Pot2 Sets
3-5 Reps
9
Side step squat keep feet still band around edges of feet2 Sets
30 Reps
10
Banded knee raise (dorsiflexed)4 Sets
10 Reps