Build functional muscle and master bodyweight skills with this beginner-friendly progression.
Routines in this Program
Push & Pull Basics
A solid start to your 28-day journey! You'll build real upper body strength with controlled, deliberate reps — every set is about moving well and feeling the muscles work.
Active Recovery
Today is all about moving gently and letting your body recover. A relaxed walk around the block will get your blood flowing, ease any soreness, and set you up perfectly for your next session!
Lower Body Stability
Get ready to build a strong foundation from the ground up! Today's session focuses on mastering squat and lunge mechanics with slow, controlled reps — you'll feel your glutes and legs working deeply without overdoing it.
Rest Day
Today is all about moving gently and letting your body recover. A relaxed walk around the block will get your blood flowing, ease any soreness, and set you up perfectly for your next session!
Skill Introduction
Build rock-solid shoulder stability with gentle wall-supported holds and slow, mindful movements. You'll finish feeling grounded and more in control of your body — perfect for laying a strong foundation!
Follow this program in Fitloop
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