Master your body weight with progressive strength, skill, and mobility training.
Routines in this Program
Lower Body Strength
You'll feel your legs working hard today — deep squats, single-leg strength, and a solid burn that builds real lower-body power. Push through each rep with control and you'll finish feeling strong.
Full Body Mobility
You'll melt away tension from the week with a gentle head-to-toe flow — leaving you feeling loose, refreshed, and ready for the final push.
Rest Day
Give your body the care it deserves with this gentle recovery session — you'll move through soft stretches and easy flows that leave you feeling refreshed, loose, and ready for what's ahead!
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.
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.
Handstand Basics
Build rock-solid shoulder foundations with slow, controlled wall holds — perfect for developing the stability and body awareness that underpins every upper-body movement. Take your time, feel every position, and focus on quality over quantity.
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.
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.
Skill Progression
Build the foundation for your future handstand with focused pike holds and shoulder stability work. Move slowly, hold strong, and feel every rep — quality is everything today!
Lower Body Strength
Build a strong foundation in your legs with controlled, slow-tempo squats and lunges that train your muscles to work longer and harder. Expect a satisfying burn as you move with intention and great form!
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.
Skill Integration
A focused, mindful session where you slow everything down and really own each movement. You'll build body control, balance, and coordination — quality reps only today!
Advanced Skill Drills
Today is all about control and focus — you'll practice tuck balance holds to build serious shoulder stability and core strength. Move slowly, breathe through each hold, and prioritize quality over quantity.
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!
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!
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.
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.
Strength Intensity
Your week 3 peak session is here — expect controlled, powerful movements that challenge your whole body from head to toe. Stay focused, move with intention, and feel the difference that 15 days of training has built!
Upper Body Volume
A clean, focused upper body session designed to lock in great movement patterns and build real strength from the ground up. You'll feel controlled, confident, and accomplished by the end!
Hypertrophy Push & Pull
This session is all about pushing your upper body to its limit — expect your muscles to burn and your strength to grow. You'll hit chest, shoulders, back, and arms with challenging bodyweight moves designed to maximize every rep.
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
You'll gently move through every major joint, release tension from the week, and finish feeling loose and refreshed — no sweat required.
Rest Day
You'll gently move through every major joint, release tension from the week, and finish feeling loose and refreshed — no sweat required.
Follow this program in Fitloop
Get step-by-step workouts with video demos, rest timers, and automatic progression tracking. Free on iOS and Android.