Unlock your potential with bodyweight progressions and mobility work using a pull-up bar.
Routines in this Program
Upper Body Push & Pull
A gentle but effective upper body session to kick off your 28-day journey! You'll build real strength with controlled push-ups and rows, leaving you energized and confident.
Rest & Recharge
Today is all about helping your body bounce back and feel refreshed! Enjoy a gentle walk and some calming breathing exercises — you'll finish feeling looser, more relaxed, and ready for your next session.
Lower Body Power
Get ready to build strong, powerful legs from the ground up! This session focuses on squats and lunges to tone your lower body while teaching you the movement patterns that will carry you through the whole program.
Handstand Basics
Build real shoulder strength and body control with this focused skill session — you'll work through wall walks and handstand holds at your own pace, leaving feeling stronger and more confident overhead!
Full Body Strength
A balanced full-body session that hits every major muscle group — you'll push, pull, and squat your way to a stronger foundation. Expect a steady, controlled pace that leaves you feeling accomplished without burning out.
Rest & Recharge
Today is all about helping your body bounce back and feel refreshed! Enjoy a gentle walk and some calming breathing exercises — you'll finish feeling looser, more relaxed, and ready for your next session.
Full Body Mobility
Wind down your first week with this gentle stretch session — you'll ease out tight hips, loosen stiff hamstrings, and open up your shoulders, leaving you feeling relaxed and ready for week two.
Follow this program in Fitloop
Get step-by-step workouts with video demos, rest timers, and automatic progression tracking. Free on iOS and Android.