Build functional muscle and master advanced movements using your home gym equipment.
Routines in this Program
Upper Body Push & Pull
Kick off your 28-day journey with a solid upper body session that builds strength from the ground up. Expect a satisfying pump as you work through pressing and pulling movements with crisp, controlled form.
Lower Body Strength
A powerful lower body session built around heavy kettlebell squats and lunges to forge serious leg strength from the ground up. Expect to feel challenged, grounded, and accomplished by the time you're done!
Active Recovery
Give your body the rest it deserves today! A gentle walk or some light tidying around the house is all you need — you'll feel refreshed and ready to crush your next session.
Active Recovery
Today is all about moving gently and letting your body recharge. A light walk or some easy household activity will keep your blood flowing and have you feeling fresh for your next session!
Handstand & Core Basics
A focused skill session to build body awareness and control in two fundamental gymnastics positions. Expect short, deliberate holds that challenge your balance and strength — quality every rep, no rushing.
Full Body Hypertrophy
Kick off your 28-day strength cycle with this focused, full-body barbell session. You'll move through the big lifts with purpose and control — building the foundation that makes every future session stronger.
Mobility Flow
Open up your shoulders and hips with this flowing stretch session — you'll feel looser, taller, and more mobile by the end. Perfect active recovery to keep you moving well through the week ahead.
Follow this program in Fitloop
Get step-by-step workouts with video demos, rest timers, and automatic progression tracking. Free on iOS and Android.