Master your bodyweight with rings, bars, and bands.
Routines in this Program
Push & Pull Basics
You'll move through a full-body circuit that builds strength from head to toe — perfect for locking in great form right from the start.
Skill Practice: Support Hold
You'll sharpen your balance and body control with focused handstand and support holds — quality reps, calm focus, real progress.
Lower Body Stability
You'll build strong, powerful legs from the ground up — squats, hinges, and lunges that leave you feeling solid and capable.
Lower Body Power
You'll challenge your legs and glutes with split squats, squats, and hip hinges — expect that satisfying burn that tells you you're getting stronger.
Integrated Push & Pull
You'll move through push, pull, and overhead work in a smooth circuit — building strength and control while keeping the session crisp and efficient.
Full Body Mobility
You'll move through a gentle head-to-toe flow that loosens tight hips and shoulders, leaving you feeling open and refreshed. Perfect active recovery to keep your body ready for what's next!
Rest Day
You'll melt away any lingering tension with a gentle head-to-toe flow — leaving you feeling looser, lighter, and totally refreshed.
Upper Body Strength
You'll build real pulling and pushing strength from the ground up — controlled, confident, and focused on great form from day one.
Rest Day
You'll ease tension, loosen up your joints, and leave feeling refreshed and relaxed — a gentle flow to help your body bounce back stronger.
Push & Pull Volume
You'll push your push-up reps higher and nail those pull-up bar holds — leaving with arms pumped and a real sense of progress.
Rest Day
You'll ease tension, loosen up your joints, and leave feeling refreshed and relaxed — a gentle flow to help your body bounce back stronger.
Rest Day
You'll move through gentle, flowing stretches to melt away tension and leave your body feeling loose and refreshed — no intensity, just feel-good movement.
Rest Day
You'll move through a gentle head-to-toe flow that eases tension, loosens stiff joints, and leaves you feeling refreshed and ready for the week ahead.
Skill Practice: Tuck Hold
You'll sharpen your tuck hold technique and build real bar control — slow, focused reps that pay off big over time.
Follow this program in Fitloop
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