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bodyweight
Energizing Pregnancy Yoga
Follow along this mobility and flexibility yoga routine.
Total Beginner Workout
Follow this beginner program if you are new to working out.
Workouts by Trimester
1st Trimester, 2nd Trimester, and 3rd Trimester workouts.
Mobility
Follow along this mobility and flexibility yoga routine.
Couch To Fit: Phase 2 - Weeks 1-6
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Couch To Fit: Phase 1 - Weeks 1-6
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About The Program
Everything you need to know to start your training plan including FAQs, training schedule, and equipment needed.
Movement Library
Use this movement library to find all of the exercises in this workout program.
Diastasis Recti Recovery Workouts
This is a beginners workout specifically programmed for women who need a safe, gentle, and effective way to rebuild core strength and stability.
Postpartum Dumbbell Strength Workout
Ease yourself into these workouts after the birth of your baby and with the approval of your OBGYN.
Movement Library
movement
Welcome to The Program
Everything you need to know to start your training plan including FAQs, training schedule, and equipment needed.
Modifications Movement Library
Video demonstrations of how to perform some of the movements in this program.
Movement Library
Use this movement library to find all of the exercises in this workout program.
Phase 1 - Weeks 1-6
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Phase 2 - Weeks 1-6
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Bodyweight Workouts Weeks 5-8
Movement Photo Library
This library includes photos of proper positioning for some of the movements in this program.
Yoga Movement Photo Library
This library includes photos of proper positioning for some of the yoga movements in this program.
Welcome to the Ultimate Bodyweight Training Plan
Start here if you are ready to challenge yourself with bodyweight training.
Getting Started: Bodyweight Baseline Assessment
Complete this assessment to determine if you start at the Build Up Phase or Phase 1.
Warm Up Sequences
Choose from these 10 warm up sequences before starting any of our bodyweight workouts.
Phase 1 Build Up
Start here if you are new to bodyweight training. This modified phase is designed to give you ample technique practice while developing strength and coordination before moving on to Phase 1.
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Mobility Sequences
These mobility sequences will help your body stay loose so you can get the most out of your bodyweight training.
15-Minute Yoga Finishers
End your workout with a few minutes of dedicated flexibility and mindfulness practice.
30-Minute Yoga Sequences
A variety of yoga sequences to add to your bodyweight training routine.
Phase 1
The focus of Phase 1 is on mastering your basic movements – squat, push up, pull up, row, lunge, and your abilities to sprint, jump, climb, and crawl.
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Phase 2
Phase 2 integrates more advanced movements and increased volume. Avoid going to complete failure and try to leave a few reps in your tank each set.
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Phase 3
Maintain focus as you go into the final weeks of the program. Continue to fine-tune your movements and your hard work will pay off.
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Testimonials
Success stories of people who have completed the Ultimate Bodyweight Program.
Weeks 1-4: Bodyweight Workout - Getting Your First Pullup
This cycle will focus on core stability, overall body weight strength, building a strong foundation for strict pull ups.
Weeks 5-8: Bodyweight Workout - Getting Your First Pullup
Beginners Pregnancy Bodyweight Workout
This is the modified program for those newer to working out.
1st Trimester Pregnancy Bodyweight Workout
2nd Trimester Pregnancy Bodyweight Workout
Weeks 9-12: Bodyweight Workout - Getting Your First Pullup
Diastasis Recti Recovery
Please obtain approval of your OBGYN if you have DR and before you begin any workouts in the postpartum period.
Postpartum Bodyweight Workout
Make sure that you don't start until after 6+ weeks from birth and with your OBGYN's approval.
3rd Trimester Pregnancy Bodyweight Workout