A guided 28-day path from zero to a balanced full-body routine. Covers strength, skills, stretching, and recovery — perfect for true beginners.
Routines in this Program
Day 1: Wake Up
Body awareness. Just show up and move.
Day 2: Balance Basics
Wrist prep, frog stand, and single-leg balance.
Day 3: First Push
Add Wall Push-Up. Get comfortable with pushing.
Day 4: Open Up
Mobility and flexibility — hips, chest, and hamstrings.
Day 5: First Pair
Learn the pair structure. Wall Push-Up + Squat superset.
Day 6: Core & Handstand Prep
Wrist warmup, core activation, and plank as handstand prerequisite.
Day 7: Easy Movement
Active recovery — light movement, no intensity.
Day 8: Two Pairs
Add second pair (Core + Hinge). Introduce Superman.
Day 9: Crow Pose Practice
Wrist strength and balance for the crow pose.
Day 10: Floor Peak
Upgrade exercises. Push-Up (Incline), Reverse Lunge, Glute Bridge (Single-Leg).
Day 11: Hips & Shoulders
Hip rotation and thoracic mobility.
Day 12: Core Triplet
Introduce the Core Triplet: Plank + Side Plank + Superman.
Day 13: Handstand Prep
Wall handstand holds and pike push-ups.
Day 14: Unwind
Active recovery — gentle movement and stretching.
Day 15: RR Pairs
RR pair names introduced. Scapular Pull-Up enters, Single-Leg Glute Bridge grows.
Day 16: L-Sit Intro
Core compression strength for the L-sit hold.
Day 17: First Row
Inverted Row enters. Reverse Lunge progresses. 5-section preview of the full RR.
Day 18: Lower Body
Deep stretches for hips, calves, and hamstrings.
Day 19: Full Structure
Bench Dip enters. Full RR 4-pair structure: Pull+Squat, Dip+Hinge, Row+Push, Core Triplet.
Day 20: Handstand + Mobility
Overhead pressing strength, shoulder stability, and mobility.
Day 21: Restore
Active recovery — gentle movement and passive stretches.
Day 22: Push-Up + Neg Pull-Up
Full Push-Up replaces Incline. Negative Pull-Up enters. Full RR structure.
Day 23: L-Sit + Crow
L-sit compression strength and crow pose balance.
Day 24: Peak Volume
Full RR structure with rep ranges. Peak volume.
Day 25: Full Flow
Comprehensive Starting to Stretch flow — hips, lats, hamstrings.
Day 27: Full Skill Day
Full RR Skill Day format. Handstand + L-sit + mobility.
Day 28: Celebrate
You did it! Gentle full-body movement, deep breathing, rest.
Follow this program in Fitloop
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