Build functional strength and improve your range of motion using only your body weight.
Routines in this Program
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.
Lower Body Push
Get ready to build strong, powerful legs from the ground up! This session uses slow, controlled movements to help your muscles grow and teaches you the perfect squat and lunge form you'll carry through the entire program.
Active Recovery
Today is all about helping your body bounce back! A gentle walk and some easy movement will ease any soreness and leave you feeling refreshed and ready for your next session.
Full Body Basics
Welcome to Day 1! Today you'll build the movement foundations that everything else in your plan is built on. Expect a steady, controlled session that leaves you feeling accomplished — not destroyed.
Active Recovery
Today is all about helping your body bounce back! A gentle walk and some easy movement will ease any soreness and leave you feeling refreshed and ready for your next session.
Mobility Flow
A calming, feel-good session that gently opens up your hips and shoulders. You'll hold each stretch long enough to actually feel the release — no equipment needed, just a little floor space and your breath.
Lower Body Push
Build strong legs and glutes with controlled lunges and bridges — perfect for mastering the fundamentals. Take your time with each rep and focus on feeling the right muscles work!
Upper Body Push & Pull
Build a solid upper body foundation with this beginner-friendly session! You'll work through pushing and pulling movements that strengthen your chest, back, and shoulders while dialing in your form — setting you up for bigger gains in the weeks ahead.
Full Body Conditioning
You'll move through your first full-body session hitting every major muscle group — leaving you energized and ready to build something great.
Strength Foundations
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!
Follow this program in Fitloop
Get step-by-step workouts with video demos, rest timers, and automatic progression tracking. Free on iOS and Android.