Patrick Batıman's disciplined morning routine: high-rep crunches, push-ups and cardio. Pick this program and follow the routine all 7 mornings of the week.
Program at a glance
LevelIntermediate
CategoryAthlete Programs
Workouts / week7 days
Avg. session~20 min
Duration1 weeks
AthletePatrick Batıman
Who is this program for?
This program suits athletes with a consistent training habit who know the basic lifts. The key is progressing loads gradually without breaking the weekly structure.
Weekly plan
Day 1 — Morning Routine
| Exercise | Sets × Reps | Rest |
|---|---|---|
| High Knee Run | 3×30 sec | 30 sec |
| Crunch Floor | 4×25 | 30 sec |
| Push Up | 4×12-15 | 45 sec |
| Bodyweight Squat | 3×15-20 | 45 sec |
| Russian Twist | 3×20 | 30 sec |
| Lying Leg Raise | 3×12-15 | 30 sec |
| Hollow Hold | 3×20 sec | 30 sec |
| Superman | 3×12 | 30 sec |
Day 2 — Morning Routine
| Exercise | Sets × Reps | Rest |
|---|---|---|
| High Knee Run | 3×30 sec | 30 sec |
| Crunch Floor | 4×25 | 30 sec |
| Push Up | 4×12-15 | 45 sec |
| Bodyweight Squat | 3×15-20 | 45 sec |
| Russian Twist | 3×20 | 30 sec |
| Lying Leg Raise | 3×12-15 | 30 sec |
| Hollow Hold | 3×20 sec | 30 sec |
| Superman | 3×12 | 30 sec |
Day 3 — Morning Routine
| Exercise | Sets × Reps | Rest |
|---|---|---|
| High Knee Run | 3×30 sec | 30 sec |
| Crunch Floor | 4×25 | 30 sec |
| Push Up | 4×12-15 | 45 sec |
| Bodyweight Squat | 3×15-20 | 45 sec |
| Russian Twist | 3×20 | 30 sec |
| Lying Leg Raise | 3×12-15 | 30 sec |
| Hollow Hold | 3×20 sec | 30 sec |
| Superman | 3×12 | 30 sec |
Day 4 — Morning Routine
| Exercise | Sets × Reps | Rest |
|---|---|---|
| High Knee Run | 3×30 sec | 30 sec |
| Crunch Floor | 4×25 | 30 sec |
| Push Up | 4×12-15 | 45 sec |
| Bodyweight Squat | 3×15-20 | 45 sec |
| Russian Twist | 3×20 | 30 sec |
| Lying Leg Raise | 3×12-15 | 30 sec |
| Hollow Hold | 3×20 sec | 30 sec |
| Superman | 3×12 | 30 sec |
Day 5 — Morning Routine
| Exercise | Sets × Reps | Rest |
|---|---|---|
| High Knee Run | 3×30 sec | 30 sec |
| Crunch Floor | 4×25 | 30 sec |
| Push Up | 4×12-15 | 45 sec |
| Bodyweight Squat | 3×15-20 | 45 sec |
| Russian Twist | 3×20 | 30 sec |
| Lying Leg Raise | 3×12-15 | 30 sec |
| Hollow Hold | 3×20 sec | 30 sec |
| Superman | 3×12 | 30 sec |
Day 6 — Morning Routine
| Exercise | Sets × Reps | Rest |
|---|---|---|
| High Knee Run | 3×30 sec | 30 sec |
| Crunch Floor | 4×25 | 30 sec |
| Push Up | 4×12-15 | 45 sec |
| Bodyweight Squat | 3×15-20 | 45 sec |
| Russian Twist | 3×20 | 30 sec |
| Lying Leg Raise | 3×12-15 | 30 sec |
| Hollow Hold | 3×20 sec | 30 sec |
| Superman | 3×12 | 30 sec |
Day 7 — Morning Routine
| Exercise | Sets × Reps | Rest |
|---|---|---|
| High Knee Run | 3×30 sec | 30 sec |
| Crunch Floor | 4×25 | 30 sec |
| Push Up | 4×12-15 | 45 sec |
| Bodyweight Squat | 3×15-20 | 45 sec |
| Russian Twist | 3×20 | 30 sec |
| Lying Leg Raise | 3×12-15 | 30 sec |
| Hollow Hold | 3×20 sec | 30 sec |
| Superman | 3×12 | 30 sec |
American Psychic is free to follow on VIGOR: download the app, pick the program from the Programs tab and start your first workout. Every set is logged and your progress is measured automatically.
This content is for general information; consult a professional about suitability for your health. Sets, reps and rest values reflect the current program template in the app.