Daily Chest and Core Workout + Meditation and Yoga (1)
Transform your strength in just 30 minutes a day—unlock your potential with Edgaras Daily Workout and conquer your fitness goals in 12 weeks!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Bench Press (Dumbbell) | 4 | 15 reps |
| 1B | Push Up | 4 | 10 reps |
| Superset | |||
| 2A | Abs Crunch (Weighted) | 3 | 25 reps |
| 2B | Plank | 3 | 1 min |
| 2C | Side Plank | 3 | 2 min |
| 2D | Side Bend (Dumbbell) | 3 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Abs Crunch (Weighted) | 3 | 25 reps |
| 1B | Reverse Abs Crunch (Bodyweight) | 3 | 20 reps |
| 1C | Plank | 3 | 1 min |
| 1D | Side Plank | 3 | 2 min |
| 1E | Side Bend (Dumbbell) | 3 | 15 reps |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Core Workout (Elastic Bands) | 3 | 10 min | @6 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Bicep Curl (Dumbbell) | 4 | 15 reps |
| 1B | Skull Crusher (Dumbbell) | 4 | 12 reps |
| Superset | |||
| 2A | Reverse Abs Crunch (Bodyweight) | 3 | 20 reps |
| 2B | Abs Crunch (Weighted) | 3 | 25 reps |
| 2C | Side Bend (Dumbbell) | 3 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Floor Press (Dumbbell) | 4 | 16 reps |
| 1B | Chest Fly (Dumbbell) | 4 | 12 reps |
| 1C | Pullover (Dumbbell) | 4 | 12 reps |
| Superset | |||
| 2A | Side Plank | 3 | 2 min |
| 2B | Side Bend (Dumbbell) | 3 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Yogaa | 1 | 30 min |
| 1B | Meditation | 1 | 20 min |
Weeks 2–18 are in the app
Download Boostcamp to follow the full program with built-in coaching notes.
Common questions
Yes, Daily Chest and Core Workout + Meditation and Yoga (1) is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 weeks are fully unlocked.
This program is built around a dumbbell only. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 30 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Daily Chest and Core Workout + Meditation and Yoga (1) is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Daily Chest and Core Workout + Meditation and Yoga (1) is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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