Build functional strength and size using only your body weight.
Routines in this Program
Lower Body Foundation
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 Foundation
Build strong, stable legs from the ground up! Today you'll master the fundamentals of squats and lunges, training your legs to move with control and confidence.
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.
Full Body Circuit
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.
Upper Body 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.
Core and Mobility
A gentle, feel-good session to help your body recover and move better. You'll ease tension in your back and hips, leaving you refreshed and ready for the week ahead.
Follow this program in Fitloop
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