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.
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.
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.
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
Build a rock-solid foundation in your legs with slow, controlled squats and lunges that train your muscles to work harder and longer. You'll feel the burn in all the right places — and leave knowing your form is dialed in!
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.
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!
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!
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.
Follow this program in Fitloop
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