Master your body weight with progressive strength, skill, and mobility training.
Routines in this Program
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
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
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 Flexibility
Ease into deeper flexibility with this beginner-friendly session targeting tight hamstrings and your mid-back. You'll finish feeling longer, looser, and more mobile from head to toe.
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!
Full Body Mobility
Open up your hips and shoulders with gentle, sustained stretches that build real range of motion. You'll finish feeling looser, taller, and more relaxed — perfect active recovery for your body.
Lower Body Strength
Build a rock-solid leg foundation with controlled, slow movements that teach your muscles to work with precision. Expect a satisfying burn in your quads and glutes as you develop real endurance and great form!
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.
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.
Lower Body Strength
Build a solid foundation in your legs with slow, controlled squats and lunges that train your muscles to work harder and longer. Expect a satisfying burn that leaves you feeling stronger and more confident on your feet!
Full Body Strength
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.
Skill Progression
Sharpen your body control and coordination with this focused skill session — slow, deliberate movements that challenge your balance and build real-world athleticism. Quality reps only today!
Muscle Building Volume
Get ready to feel the burn in a whole new way! By slowing down each movement, you'll build serious upper body strength and muscle — your arms, chest, and shoulders will thank you later.
Rest Day
Today is all about recharging your body with gentle movement and plenty of water. A light walk, easy stretches, and some deep breathing will help your muscles recover so you come back stronger tomorrow!
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.
Rest Day
Today is all about recharging your body with gentle movement and plenty of water. A light walk, easy stretches, and some deep breathing will help your muscles recover so you come back stronger tomorrow!
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.
Lower Body Power
Fire up your legs with a mix of explosive jumps and strength-building movements! You'll build power, stability, and endurance from the ground up — a perfect Day 9 challenge.
Follow this program in Fitloop
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