Build muscle and master new movements using simple equipment.
Routines in this Program
Skill Practice
Today is all about building your L-sit from the ground up — expect focused holds, body control, and that satisfying feeling of your body learning something new. Short, precise efforts that will pay off big over the next few weeks!
Active Recovery
Today is all about moving gently and letting your body recover. A light walk combined with easy mobility work will leave you feeling looser and refreshed, ready for your next session!
Lower Body Strength
Build strong, stable legs from the ground up! Today's session guides you through foundational squat and lunge patterns that will set you up for serious lower body strength over the next four weeks.
Mobility & Flow
A gentle, feel-good stretch session to help your body recover and move better. You'll hold each stretch for 30-45 seconds and finish feeling looser, calmer, and ready for the week ahead.
Upper Body Push & Pull
A solid start to your 28-day journey! Today you'll build real upper body strength with simple, effective moves — expect to feel engaged but not overwhelmed, with plenty of rest to nail your form.
Handstand Basics
Get ready to flip your perspective! Today's session gently builds the balance and shoulder strength you need for handstands — no experience required. You'll finish feeling strong, stable, and surprisingly capable.
Full Body Hypertrophy
Welcome to Day 1! Today you'll build a rock-solid foundation with controlled squats and ring rows — expect to finish feeling strong, confident, and ready for the weeks ahead.
Full Body Conditioning
Get ready to build total-body strength while keeping your energy high! You'll mix powerful compound lifts with banded circuits that'll leave you feeling strong and accomplished from head to toe.
Rest Day
Give your body the love it deserves today! This gentle flow will ease any soreness, keep you moving, and set you up perfectly for your next session.
Rest Day
A gentle, restorative session to help your body recover and recharge. Expect to feel looser, calmer, and ready to crush the rest of your week!
Push & Pull Intensity
Build real upper body strength and size with a smart mix of pressing and pulling movements. You'll feel the burn in your shoulders, back, and arms while laying a solid foundation for the weeks ahead!
Lower Body Power
Build strong legs and glutes with this beginner-friendly lower body session! You'll work through squats and deadlifts with higher reps to spark muscle growth, finishing with targeted accessories to round out your lower body.
Follow this program in Fitloop
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