# Consistent Bodyweight Movement

Build a steady habit with simple movements you can do anywhere.

## Gentle Mobility

You'll loosen up from head to toe with a gentle, flowing stretch session — leaving you feeling refreshed and ready for what's next.

### Joint Circles & Dynamic Flow

- 1 × 30s Neck Movement (Three-Plane)
- 1 × 30s Shoulder Roll
- 1 × 30s Arm Circle
- 1 × 30s Hip Circle
- 1 × 30s Ankle Circle
- 1 × 40s Cat-Cow
- 1 × 30s Torso Twist

### Static Holds

- 1 × 40s Kneeling Hip Flexor Stretch
- 1 × 40s Hamstring Stretch (Supine)
- 1 × 40s Butterfly Stretch
- 1 × 40s Reclined Twist
- 1 × 45s Child's Pose


## Movement Intervals

You'll power through a fast-moving circuit of squats, push-ups, and more — building total-body strength and leaving you feeling accomplished. Three rounds, real results!

### Warm-Up

- 1 × 8 Squat (Dynamic Mobility)
- 1 × 10 Arm Circle
- 1 × 8 Cat-Cow
- 1 × 6 Inchworm

### Main Workout

- **Superset · 3 rounds**
  - Simple Squat Progression
  - Pushup Progression
- **Superset · 3 rounds**
  - Row Progression
  - Anti-Extension Progression
- 1 × Hinge Progression _(progression — pick your level)_

### Cool Down

- 1 × 30s Quad Stretch
- 1 × 30s Hip Flexor Stretch
- 1 × 30s Chest Expansion Stretch (Elbows Back)
- 1 × 30s Child's Pose


## Core Engagement

You'll fire up your core from every angle — building real stability and body control that carries over to everything you do. Short, focused, and satisfying.

### Warm-Up

- 1 × 45s Cat-Cow
- 1 × 30s Hip Circle
- 1 × 10 Pelvic Tilt

### Activation

- 1 × Anti-Rotation Progression _(progression — pick your level)_
- 2 × 8 Dead Bug

### Main

- **Superset · 3 rounds**
  - Anti-Extension Progression
  - 20s Side Plank
  - 12 Bicycle Crunch

### Holds

- 2 × 30s Hollow Body Hold

### Cool Down

- 1 × 45s Child's Pose
- 1 × 40s Reclined Twist
- 1 × 40s Hamstring Stretch (Supine)


## Core Engagement

You'll fire up your core and build real midsection stability — every rep trains your body to stay strong and controlled from the inside out.

### Warm-Up

- 1 × 60s Cat-Cow
- 1 × 30s Bodyline Stability Drill
- 1 × 10 Hip Circle

### Activation

- 2 × 8 Bird Dog
- 2 × 8 Dead Bug

### Main

- 1 × Anti-Extension Progression _(progression — pick your level)_
- 1 × Anti-Rotation Progression _(progression — pick your level)_

### Holds

- 2 × 30s Hollow Body Hold
- 1 × 30s Side Plank

### Cool Down

- 1 × 45s Child's Pose
- 1 × 40s Reclined Twist
- 1 × 40s Hamstring Stretch (Supine)


## Core Conditioning

You'll fire up your entire core with holds and controlled moves that build real stability and strength. Expect to feel longer, stronger, and more in control by the end.

### Warm-Up

- 1 × 60s Cat-Cow
- 1 × 45s Hip Circle
- 1 × 6 Inchworm

### Activation

- 2 × 10 Bird Dog
- 2 × 30s Bodyline Stability Drill

### Main Workout

- 1 × Anti-Extension Progression _(progression — pick your level)_
- 1 × Anti-Rotation Progression _(progression — pick your level)_
- 3 × 8 Dead Bug
- 3 × 10 Leg Raise

### Holds

- 2 × 40s Hollow Body Hold
- 2 × 30s Side Plank

### Cool Down

- 1 × 45s Child's Pose
- 1 × 40s Lying Crossover Stretch
- 1 × 40s Pike Stretch


## Active Recovery

You'll move gently through your whole body, easing out any tightness from the week so far. Think of this as a reset — you'll feel looser and more relaxed by the end.

### Joint Circles & Dynamic Flow

- 1 × 30s Neck Movement (Three-Plane)
- 1 × 30s Shoulder Roll
- 1 × 30s Arm Circle
- 1 × 30s Hip Circle
- 1 × 30s Ankle Circle
- 1 × 40s Cat-Cow
- 1 × 30s Torso Twist
- 1 × 8 World's Greatest Stretch

### Static Holds

- 1 × 40s Kneeling Hip Flexor Stretch
- 1 × 40s Hamstring Stretch (Supine)
- 1 × 40s Child's Pose Lat Stretch
- 1 × 40s Shoulder Stretch (Cross-Body)
- 1 × 40s Reclined Twist
- 1 × 60s Savasana


## Lower Body Flow

You'll fire up your legs and build real lower-body strength with squats, lunges, and hip work — all at a pace that keeps your form sharp and your legs feeling strong.

### Warm-up

- 1 × 10 Hip Circle
- 1 × 8 Squat (Dynamic Mobility)
- 1 × 8 Squat (Sky Reach)
- 1 × 10 Ankle Circle

### Main Workout

- 1 × Simple Squat Progression _(progression — pick your level)_
- 1 × Hinge Progression _(progression — pick your level)_
- 2 × 10 Split Squat
- 2 × 12 Glute Bridge

### Cool Down

- 1 × 30s Kneeling Hip Flexor Stretch
- 1 × 30s Hamstring Stretch (Supine)
- 1 × 30s Quad Stretch
- 1 × 30s Butterfly Stretch


## Rest Day

You'll melt away any tension from the week with a gentle head-to-toe mobility flow. Move slowly, breathe deeply, and feel your body open up.

### Joint Circles

- 1 × 30s Neck Movement (Three-Plane)
- 1 × 30s Shoulder Roll
- 1 × 30s Hip Circle
- 1 × 30s Ankle Circle

### Dynamic Flow

- 1 × 10 Cat-Cow
- 1 × 10 Torso Twist
- 1 × 8 World's Greatest Stretch
- 1 × 8 Inchworm

### Static Holds

- 1 × 40s Kneeling Hip Flexor Stretch
- 1 × 40s Half Pigeon
- 1 × 40s Hamstring Stretch (Supine)
- 1 × 40s Child's Pose Lat Stretch
- 1 × 40s Reclined Twist
- 1 × 60s Savasana


## Full Body Circuit

You'll move through your first full-body session hitting every major muscle group — leaving you energized and ready to build something great.

### Warm-Up

- 1 × 10 Arm Circle
- 1 × 10 Hip Circle
- 1 × 8 Squat (Dynamic Mobility)
- 1 × 8 Cat-Cow

### Main Workout

- **Superset · 2 rounds**
  - Pushup Progression
  - Row Progression
- **Superset · 2 rounds**
  - Simple Squat Progression
  - Anti-Extension Progression

### Cool-Down

- 1 × 30s Child's Pose
- 1 × 30s Cobra Stretch
- 1 × 30s Hamstring Stretch (Supine)
- 1 × 60s Savasana


## Upper Body Focus

You'll move slowly and deliberately through every rep, building real upper-body strength and control you can feel from shoulders to fingertips. Four weeks in — this is where it all comes together.

### Warm-up

- 1 × 10 Arm Circle
- 1 × 10 Shoulder Roll
- 1 × 10 Scapular Push-Up
- 1 × 30s Wrist Flexibility Stretch

### Main Workout

- 1 × Pushup Progression _(progression — pick your level)_
- 1 × Row Progression _(progression — pick your level)_
- 1 × Pullup Progression _(progression — pick your level)_
- 1 × Dip Progression _(progression — pick your level)_
- **Superset · 2 rounds**
  - 12 Reverse Snow Angel
  - 30s Side Plank

### Cool Down

- 1 × 30s Shoulder Stretch (Cross-Body)
- 1 × 30s Triceps Stretch - Overhead
- 1 × 30s Child's Pose Lat Stretch
- 1 × 30s Chest Expansion Stretch (Elbows Back)


## Rest Day

You'll move gently through your whole body, easing out any tightness from the week so far. Think of this as a reset — you'll feel looser and more relaxed by the end.

### Joint Circles & Dynamic Flow

- 1 × 30s Neck Movement (Three-Plane)
- 1 × 30s Shoulder Roll
- 1 × 30s Arm Circle
- 1 × 30s Hip Circle
- 1 × 30s Ankle Circle
- 1 × 40s Cat-Cow
- 1 × 30s Torso Twist
- 1 × 8 World's Greatest Stretch

### Static Holds

- 1 × 40s Kneeling Hip Flexor Stretch
- 1 × 40s Hamstring Stretch (Supine)
- 1 × 40s Child's Pose Lat Stretch
- 1 × 40s Shoulder Stretch (Cross-Body)
- 1 × 40s Reclined Twist
- 1 × 60s Savasana


## Push and Pull

You'll push your upper body strength to a new level — pairing pressing and pulling for a balanced, powerful session that leaves you feeling strong from shoulders to core.

### Warm-up

- 1 × 10 Arm Circle
- 1 × 10 Shoulder Roll
- 1 × 10 Scapular Push-Up
- 1 × 10 Scapular Shrug
- 1 × 30s Wrist Flexibility Stretch

### Main Workout

- **Superset · 4 rounds**
  - Pushup Progression
  - Row Progression
- **Superset · 4 rounds**
  - Pullup Progression
  - Dip Progression
- **Superset · 3 rounds**
  - 8 Pike Push-Up
  - 10 Prone Y Raise
- 1 × Anti-Extension Progression _(progression — pick your level)_

### Cool Down

- 1 × 30s Shoulder Stretch (Cross-Body)
- 1 × 30s Child's Pose Lat Stretch
- 1 × 30s Triceps Stretch - Overhead
- 1 × 30s Chest Expansion Stretch (Elbows Back)
- 1 × 40s Child's Pose


## Full Body Mobility

You'll melt away tension in your hips and shoulders with a gentle flowing sequence — leaving you feeling looser, lighter, and refreshed.

### Dynamic Warm-Up

- 1 × 10 Hip Circle
- 1 × 10 Arm Circle
- 1 × 10 Cat-Cow

### Dynamic Flow

- 1 × 8 World's Greatest Stretch
- 1 × 10 Ankle Circle
- 1 × 10 Shoulder Roll

### Static Holds

- 1 × 40s Half Pigeon
- 1 × 40s Butterfly Stretch
- 1 × 35s Shoulder Stretch (Cross-Body)
- 1 × 40s Child's Pose


## Core Foundation

You'll build serious core endurance with longer holds and controlled movements — leaving you feeling solid and stable from the inside out.

### Warm-Up

- 1 × 45s Cat-Cow
- 1 × 30s Hip Circle
- 1 × 6 Inchworm
- 1 × 30s Bodyline Stability Drill

### Activation

- 3 × 10 Bird Dog
- 3 × 10 Dead Bug

### Main

- 1 × Anti-Extension Progression _(progression — pick your level)_
- 1 × Anti-Rotation Progression _(progression — pick your level)_
- 3 × 12 Plank (Shoulder Tap)

### Holds

- 2 × 45s Side Plank
- 1 × 45s Hollow Body Hold

### Cool Down

- 1 × 45s Child's Pose
- 1 × 40s Lying Crossover Stretch
- 1 × 40s Pike Stretch


## Full Body Challenge

You'll push your whole body to its peak — every muscle group gets challenged in one powerful session. Three rounds of full-body work will leave you feeling strong, accomplished, and ready for anything.

### Warm-Up

- 1 × 8 Squat (Dynamic Mobility)
- 1 × 10 Arm Circle
- 1 × 8 Cat-Cow
- 1 × 6 Inchworm

### Main Workout

- **Superset · 3 rounds**
  - Pushup Progression
  - Row Progression
  - Squat Progression
- **Superset · 3 rounds**
  - Hinge Progression
  - Anti-Extension Progression
  - 12 Bicycle Crunch

### Cool Down

- 1 × 40s Child's Pose
- 1 × 30s Hip Flexor Stretch
- 1 × 30s Hamstring Stretch (Supine)
- 1 × 40s Reclined Twist
- 1 × 60s Savasana


## Rest Day

You'll gently move through every major joint, release tension from the week, and finish feeling loose and refreshed — no sweat required.

### Joint Circles & Dynamic Flow

- 1 × 30s Neck Movement (Three-Plane)
- 1 × 30s Shoulder Roll
- 1 × 30s Arm Circle
- 1 × 30s Hip Circle
- 1 × 30s Ankle Circle
- 1 × 40s Cat-Cow
- 1 × 40s World's Greatest Stretch

### Static Holds

- 1 × 45s Kneeling Hip Flexor Stretch
- 1 × 45s Half Pigeon
- 1 × 45s Hamstring Stretch (Supine)
- 1 × 45s Child's Pose Lat Stretch
- 1 × 40s Shoulder Stretch (Cross-Body)
- 1 × 45s Reclined Twist
- 1 × 60s Savasana


## Full Body Basics

You'll move through your first full-body session hitting every major muscle group — leaving you energized and ready to build something great.

### Warm-Up

- 1 × 10 Arm Circle
- 1 × 10 Hip Circle
- 1 × 8 Squat (Dynamic Mobility)
- 1 × 8 Cat-Cow

### Main Workout

- **Superset · 2 rounds**
  - Pushup Progression
  - Row Progression
- **Superset · 2 rounds**
  - Simple Squat Progression
  - Anti-Extension Progression

### Cool-Down

- 1 × 30s Child's Pose
- 1 × 30s Cobra Stretch
- 1 × 30s Hamstring Stretch (Supine)
- 1 × 60s Savasana


## Active Recovery

You'll melt away any tension from the week with a gentle head-to-toe mobility flow. Move slowly, breathe deeply, and feel your body open up.

### Joint Circles

- 1 × 30s Neck Movement (Three-Plane)
- 1 × 30s Shoulder Roll
- 1 × 30s Hip Circle
- 1 × 30s Ankle Circle

### Dynamic Flow

- 1 × 10 Cat-Cow
- 1 × 10 Torso Twist
- 1 × 8 World's Greatest Stretch
- 1 × 8 Inchworm

### Static Holds

- 1 × 40s Kneeling Hip Flexor Stretch
- 1 × 40s Half Pigeon
- 1 × 40s Hamstring Stretch (Supine)
- 1 × 40s Child's Pose Lat Stretch
- 1 × 40s Reclined Twist
- 1 × 60s Savasana


## Upper Body Strength

You'll fire up your chest, shoulders, and back with a balanced push-and-pull session — feel strong and capable by the final round!

### Warm-up

- 1 × 10 Arm Circle
- 1 × 10 Shoulder Roll
- 1 × 10 Scapular Push-Up
- 1 × 30s Wrist Flexibility Stretch

### Main Workout

- 1 × Pushup Progression _(progression — pick your level)_
- 1 × Row Progression _(progression — pick your level)_
- 3 × 8 Pike Push-Up
- 1 × Pullup Progression _(progression — pick your level)_
- **Superset · 3 rounds**
  - 10 Reverse Snow Angel
  - 10 Triceps Extension (Standing) - Resistance Band

### Cool Down

- 1 × 30s Shoulder Stretch (Cross-Body)
- 1 × 30s Triceps Stretch - Overhead
- 1 × 30s Child's Pose Lat Stretch
- 1 × 30s Chest Expansion Stretch (Elbows Back)
- 1 × 40s Child's Pose


## Leg Stability

You'll fire up your legs and glutes with squats, bridges, and lunges — leaving you feeling strong and grounded from the ground up.

### Warm-up

- 1 × 10 Hip Circle
- 1 × 10 Ankle Circle
- 1 × 8 Squat (Dynamic Mobility)
- 1 × 8 Squat (Sky Reach)

### Main Workout

- 1 × Squat Progression _(progression — pick your level)_
- 3 × 8 Reverse Lunge
- 1 × Hinge Progression _(progression — pick your level)_
- 3 × 10 Glute Bridge (Single-Leg)
- 3 × 30s Wall Sit

### Cool Down

- 1 × 30s Kneeling Hip Flexor Stretch
- 1 × 30s Hamstring Stretch (Supine)
- 1 × 30s Quad Stretch
- 1 × 30s Butterfly Stretch


## Full Body Mobility

You'll feel your hamstrings lengthen and your upper back open up — a calming, feel-good flow that leaves you looser and more mobile.

### Joint Circles

- 1 × 30s Ankle Circle
- 1 × 30s Hip Circle
- 1 × 30s Shoulder Roll

### Dynamic Flow

- 1 × 10 Cat-Cow
- 1 × 10 Torso Twist
- 1 × 8 Inchworm
- 1 × 8 World's Greatest Stretch

### Static Holds

- 1 × 40s Hamstring Stretch (Supine)
- 1 × 40s Reclined Twist
- 1 × 40s Wide-Legged Forward Fold
- 1 × 45s Child's Pose