Build functional muscle and master bodyweight skills with this balanced, progressive routine.
Routines in this Program
Rest and Recovery
You'll ease tension and keep your body feeling fresh with a gentle head-to-toe mobility flow — no sweat required, just good vibes.
Lower Body Strength
You'll build serious lower body strength from the ground up — squats, hinges, and single-leg work to lay a rock-solid foundation.
Handstand Basics
You'll dial in your handstand technique with focused hold practice — building real shoulder strength and body control, one quality rep at a time.
Upper Body Push & Pull
You'll work your chest, back, and arms with focused pushing and pulling movements — building real strength from day one with great form.
Follow this program in Fitloop
Get step-by-step workouts with video demos, rest timers, and automatic progression tracking. Free on iOS and Android.