Build functional strength and improve your range of motion using only your body weight.
Routines in this Program
Full Body Conditioning
You'll move through your first full-body session hitting every major muscle group — leaving you energized and ready to build something great.
Lower Body Push
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 Push
Build a strong foundation from the ground up! This session focuses on perfecting your lunge and glute bridge technique to fire up your legs and glutes — take your time with each rep and feel every muscle working.
Mobility Flow
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.
Full Body Basics
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.
Upper Body Push & Pull
You'll build real upper body strength with controlled push-ups and rows — perfect for getting started and feeling confident in your movement.
Active Recovery
You'll move gently through your whole body, easing out any tightness from the week so far. Think of this as a reset — you'll feel looser and more relaxed by the end.
Follow this program in Fitloop
Get step-by-step workouts with video demos, rest timers, and automatic progression tracking. Free on iOS and Android.