Gain lean muscle and improve your flexibility using only your own body weight.
Routines in this Program
Mobility Foundation
You'll gently open up your hips and shoulders, release any tension from the week, and finish feeling loose, relaxed, and refreshed.
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.
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.
Upper Body Hypertrophy
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.
Lower Body Stability
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.
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.
Follow this program in Fitloop
Get step-by-step workouts with video demos, rest timers, and automatic progression tracking. Free on iOS and Android.