Master your body weight with progressive strength, skill, and mobility training.
Routines in this Program
Full Body Strength
Welcome to Day 1! Today you'll build a strong foundation with bodyweight squats and push-ups — two moves that will transform your strength over the next 28 days. Expect to feel challenged but in control as you focus on nailing your form.
Active Recovery
Today is all about moving gently and letting your body recover. A relaxed walk around the block will get your blood flowing, ease any soreness, and set you up perfectly for your next session!
Handstand Basics
Today is all about building the foundation of two powerful skills — the handstand and hollow body. You'll move slowly, hold steady, and focus on feeling every position. Quality reps now mean big gains later!
Hypertrophy 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 Mobility
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 Strength
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.
Lower Body Strength
Build a rock-solid foundation in your legs with slow, controlled squats and lunges that train your muscles to work harder for longer. Expect a satisfying burn as you dial in your form and develop real lower-body strength!
Rest Day
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.
Strength Focused Circuit
A balanced full-body session to build strength from head to toe! You'll power through key movement patterns with controlled reps — perfect for laying a solid foundation in Week 2.
Follow this program in Fitloop
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