Build foundational skills and stay active with kettlebells, barbells, and consistent mobility work.
Routines in this Program
Rest Day
You'll ease tension from the past week with a gentle full-body flow — leaving you feeling looser, lighter, and ready for what's next.
Lower Body Focus
You'll fire up your legs with heavier squats and targeted hip work — leaving you stronger and more confident with every rep.
Pull-up Progression
Today is all about control and body awareness — you'll move slowly, hold positions, and build the kind of balance and stability that makes every other workout better. Expect to feel focused and steady by the end!
Pull-up Progression
Build the foundation of your pulling strength with today's skill practice! You'll develop a rock-solid grip and learn to control your shoulder blades — two essential skills that will power up every future pull-up rep.
Full Body Strength
Welcome to Day 1! Today you'll build a rock-solid foundation with the most important strength movements you'll use all program long. Expect to feel challenged but energized — light enough to nail your form, heavy enough to feel the work.
Active Recovery
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.
Upper Body Push & Pull
Get ready to build a stronger upper body from the ground up! This session combines pressing and pulling movements that will leave your chest, back, and arms feeling worked and energized — perfect for building that solid foundation.
Rest Day
You'll ease tension, loosen up your whole body, and finish feeling refreshed and relaxed — the perfect reset after your first week.
Deep Mobility Flow
You'll gently wake up every joint from head to toe, leaving you feeling loose, relaxed, and ready for whatever comes next.
Lower Body & Core
You'll build strong, powerful legs from the ground up — squats, hinges, and lunges that leave you feeling solid and capable.
Active Recovery
You'll ease tension from the past week with a gentle full-body flow — leaving you feeling looser, lighter, and ready for what's next.
Strength Foundations
You'll hit every muscle in your body with back-to-back movements and shorter breaks — expect a solid burn and a great pump by the end.
Handstand Basics
You'll sharpen your balance and body control with focused handstand and tuck holds — quality reps, clear progress, and a satisfying challenge every set.
Upper Body Strength
You'll build serious back strength and dial in your pull-up technique — leaving feeling powerful from fingertips to shoulders.
Follow this program in Fitloop
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