Ultimate Bodyweight


  • Bodyweight Assessment
  • Baseline Assessment
  • 18 Weeks of Workouts
  • 3 Phases Beginner, Intermediate and Advanced
  • 30-Minute Yoga Sequences
  • 15-Minute Yoga Finishers
  • Mobility Sequences
  • Warm Up Sequences
  • Video and Photo Movement Library


The Ultimate Bodyweight Training Plan will build your essential athletic skills and challenge your strength, balance, and flexibility. No matter how much weight you can squat, pull off the ground, or get over your head - if you cannot pull yourself up to a bar there is a fundamental and functional strength concern that needs to be addressed. In addition to the impressive levels of strength that can be built through bodyweight training, it requires an understanding of where your body is in space and where it is in relation to itself - kinesthetic awareness and proprioception. These are crucial elements of any form of strength training.  


Bodyweight training is a great choice for gaining strength, building muscle, boosting cardiovascular fitness, and losing weight. This plan focuses on developing the foundational movements – squatting, pushing, and pulling – that will translate across athletic endeavors. Take the Ultimate Bodyweight Challenge and master pull ups, push ups, handstands, backbends and splits.


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Complete this assessment to determine if you start at the Build Up Phase or Phase 1.
Choose from these 10 warm up sequences before starting any of our bodyweight workouts.
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.
These mobility sequences will help your body stay loose so you can get the most out of your bodyweight training.
End your workout with a few minutes of dedicated flexibility and mindfulness practice.
A variety of yoga sequences to add to your bodyweight training routine.
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.
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.
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.