Build whole-body foundations · Beginner
Your bodyweight foundation
Six weeks of steady strength, core control and mobility. The final stage adds more rounds while keeping every session free of jumping.
6 weeks4 sessions / weekNo equipment
MAKE ROOM FOR REAL LIFE
Your flexible schedule.
Choose one to six weekdays. Sessions follow the plan’s order; using fewer days extends its calendar. Days without a session are free for recovery. Progress never expires.
Repeat a week:
Follow the calendar at your own pace. Rest days are part of the plan. Completed workouts are
checked off automatically when you finish a session from this calendar.
Week 1
Find your footing.DAY 1The daily reset11 minDAY 2Hips in motion8 min
DAY 3Rest & recoverRest & recharge
DAY 4Core foundations9 minDAY 5Rest & recoverRest & recharge
DAY 6Quiet strength9 minDAY 7Rest & recoverRest & recharge
Week 2
Keep showing up for yourself.DAY 8The daily reset11 minDAY 9Hips in motion8 min
DAY 10Rest & recoverRest & recharge
DAY 11Core foundations9 minDAY 12Rest & recoverRest & recharge
DAY 13Quiet strength9 minDAY 14Rest & recoverRest & recharge
Week 3
Keep showing up for yourself.DAY 15Back to basics12 minDAY 16Lower body unwind8 min
DAY 17Rest & recoverRest & recharge
DAY 18A little core time8 minDAY 19Rest & recoverRest & recharge
DAY 20Legs at home13 minDAY 21Rest & recoverRest & recharge
Week 4
Keep showing up for yourself.DAY 22Back to basics12 minDAY 23Lower body unwind8 min
DAY 24Rest & recoverRest & recharge
DAY 25A little core time8 minDAY 26Rest & recoverRest & recharge
DAY 27Legs at home13 minDAY 28Rest & recoverRest & recharge
Week 5
Keep showing up for yourself.DAY 29Slow and steady19 minDAY 30Room to move12 min
DAY 31Rest & recoverRest & recharge
DAY 32Steady in the middle11 minDAY 33Rest & recoverRest & recharge
DAY 34Bridge and control11 minDAY 35Rest & recoverRest & recharge
Week 6
Look how far you have come.DAY 36Slow and steady19 minDAY 37Room to move12 min
DAY 38Rest & recoverRest & recharge
DAY 39Steady in the middle11 minDAY 40Rest & recoverRest & recharge
DAY 41Bridge and control11 minDAY 42Rest & recoverRest & recharge