Master your bodyweight with this progressive strength and mobility focused routine.
Routines in this Program
Compound Strength Sets
You'll power through a fast-moving circuit of squats, push-ups, and more — building total-body strength and leaving you feeling accomplished. Three rounds, real results!
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.
Lower Body & Core
You'll fire up your legs and build real lower-body strength with squats, lunges, and hip work — all at a pace that keeps your form sharp and your legs feeling strong.
Rest Day
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.
Recovery Walk
You'll melt away any tension from the week with a gentle head-to-toe mobility flow. Move slowly, breathe deeply, and feel your body open up.
Full Body Strength
You'll move through your first full-body session hitting every major muscle group — leaving you energized and ready to build something great.
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.
Handstand Basics
You'll practice wall handstands and hollow body holds — building real body control and balance, one quality rep at a time. Keep it focused and enjoy the process!
Full Body Mobility
You'll gently open up your hips and shoulders, release any tension from the week, and finish feeling loose, relaxed, and refreshed.
Skill Progression
You'll sharpen your balance and body control with focused crow pose and handstand practice — calm, precise, and rewarding.
Follow this program in Fitloop
Get step-by-step workouts with video demos, rest timers, and automatic progression tracking. Free on iOS and Android.