Versatile Athlete
General FitnessNo equipment? No problem! Our 8-Week Bodyweight Program is designed to build strength, endurance, mobility, and overall athleticism—anytime, anywhere. Whether you're an active adult or an athlete, this program progresses with you, focusing on functional movements, core stability, and injury prevention.
Features1 sessions per week
Must use App app to view and log training
Program Training
A1
Air Squat
3 x 15
A2
Hip Bridge March
3 x 15
A3
Elevated Calf Raise
3 x 20
B1
ECC Push-up
3 x 8
B2
T's and Bent T's
3 x 20
B3
Half Superman Hold
3 x 0:30
C1
Bicycle Sit-Ups
3 x 12
C2
Plank
3 x 0:45
A1
Shinbox
3 x 10
A2
Cat Cow
3 x 10
A3
Prone Scorpion
3 x 10
A4
Pigeon Stretch
3 x 5 @ 0:10
A5
Kneeling Hip Flexor Stretch
3 x 5 @ 0:10
A6
Sumo Squat to Stand
3 x 8
A1
Reverse Lunges
3 x 12
A2
SL Hip Bridge
3 x 15
A3
Single Leg Balance & Reach
3 x 10
A4
Ankle Hops
3 x 20
B1
Rotating Pike Tap to SA Reach
3 x 10
B2
Swimmer Hovers
3 x 8
B3
Thread the Needle
3 x 8
B4
Leg Raises
3 x 15
A1
Plank
4 x 1:00
A2
Hollow Hold
4 x 0:30
A3
Side Plank
4 x 0:45
A4
Glute activation bridge
4 x 1:30
A5
Dead Bug
4 x 1:00
A1
Step-Ups
3 x 10
A2
High Knees In Place
3 x 30
B1
Cossack Squat
3 x 10
B2
Skaters
3 x 30
C1
Bulgarian Split Squat
3 x 10
C2
Split Squat Jump
3 x 30
FINISHER // ROUNDS FOR TIME
D
As fast as possible, complete 10 rounds of: 10 Push-ups 10 Air Squats 10 V-ups
