STRENGTH, MOBILITY, AND A PERFECT FOUNDATION FOR ALL ATHLETES
Foundation Courses are perfect for anyone looking to build strength and follow structured training. Use it three to five times weekly as your main workout either in a gym or at home with minimal equipment. Each 15-30 minute workout will focus upper-body, lower-body, or core.
Why Bodyweight Workouts?
It’s fun and very effective at building strength and mobility. Mobility allows you to use the strength you’ve built, keeps your joints healthy, and prepares you for the harder muscle-building exercises ahead.
Can you get all of the benefits you would with traditional weight training?
Absolutely. Our bodyweight programs go far beyond pushups, pull-ups and crunches and provide hundreds of exercises from beginner to advanced to give you variety and step by step progression.
What’s Included — Lifetime Access to the Following:
Foundation One through Four
15-30 Minutes | Strength | Active Mobility | Progressive Programming
CORE: A powerful core curriculum is built into the Foundation Series. It’s so effective that washboard abs are just a side note. A strong and stable core transfers to better movement throughout the body so far beyond traditional crunches you’ll never consider going back!
You’ll focus on building core strength, endurance, and compression—key components for a strong, stable midsection. Movements like hollow body holds feed into Front Lever specific training, while tuck-ups and hanging leg lifts build the necessary compression for press handstands. Even if building to advanced GST movements isn’t your goal, you’ll find the progressions in Foundation Core build unmatchable strength that carries over to all fitness pursuits and activities of daily living.
UPPER BODY: The best of both worlds: push, pull, and planche your way to unrivaled levels of strength while mobilizing and preventing injury. 150 progressions will take you as far you want to go, whether that’s tight and toned or massive and muscular.
Develop your arms, chest, shoulders, and back through progressions designed to build strength and protect your joints. Pushing, pulling and dipping are a few activities you can expect. As you advance through the progressive programming, you’ll build to skills like Planche, Rope Climb, and Hollow Back Press while finding out just how potent bodyweight exercises can be for building upper body muscle.
LOWER BODY: 17 potent leg strengthening exercises intertwined with hip, knee, and ankle mobility, take you from introductory squatting, all the way to single-leg pistol squats and advanced weighted leg strength. We don’t recommend performing any weighted leg work until you’ve reached the advanced level of this progression plan.
Culminating in the skill of a single-leg squat, and advancing into weighted leg work, the lower body progressions will build functional strength in your legs. You’ll also support your knees with mobilities designed to safeguard this joint against injury, and open up hips tight from years of sitting.
Here’s What the Professionals Have to Say
“The mobility is put together so well. It confirms to me that most people have mobility that is pathological. In my work as a Physio I treat many people with rotator cuff injuries. They have mobility that comes nowhere near what is in this program. If only they did these mobility exercises before they got injured! This whole program is so well thought out. This is worth way more than it costs. I truly believe this is the best program I have seen that is also beneficial in terms of musculoskeletal health.”
- Mark Collins, Physiotherapist
See Your Progress Over Time
See Your Progress
Workout History & Support
Training is a journey and improvement comes in small steps. We make it easy for you to see progress over time so that any workout you do can be logged and tracked. Where will you be in a month? In a year?
Your success is our main priority. Our support team is comprised of advanced coaches who have been through the sticking points you may have, and they can offer advice on what to do next.
Not sure where to start? Just ask, we’re an email away.
Complete Athletic Blueprint
You don’t need a degree in physiotherapy to make this work. We’ll supply a detailed plan of bodyweight strength and mobility workouts, perfect for short- and long-term goals. You just show up and give your personal best.
All our programs form a complete athletic blueprint. You can start as an absolute beginner built like a concrete zombie and over time develop into a strong and flexible athlete. We’ll be with you every step.
“I have not found another program that structures some of the incredibly demanding elements of bodyweight strength in all it’s forms of flexibility, balance, mobility, muscle strength including the connective tissue (ligaments and tendon) where the real ability to create power resides.”
Frequently Asked Questions
Is bodyweight training effective for building muscle?
There are two different types of muscle that you can put on. Bodyweight training is most effective at building muscle density. Think incredibly strong but lean like a gymnast. Muscle size is more common in bodybuilding but can also be done with special programming of bodyweight training.
Is bodyweight training enough?
Bodyweight training is so effective that weight training is not required at all. Some students choose to supplement their weight training with bodyweight work while others do not weight train at all. It comes down to your goals and having a good program like GymFit to progress you properly.
Why are bodyweight exercise as effective as weight training?
The short answer is that the body doesn’t care whether your resistance comes from a weight or creating load through bodyweight progressions. Bodyweight workouts focus on maximal muscle contraction which makes the muscle more efficient and thus stronger.
Can you build muscle without a gym?
Absolutely. Many students workout at home with minimal equipment or at playgrounds or parks. Some skills and exercises do require equipment to learn, but for most everything the best piece of equipment is your own body!
Can you maintain muscle with bodyweight exercises?
Yes, though it depends on whether your mobility is in line with your strength. If you are too tight while being very strong, you are very likely to get injured. In this scenario, we put muscle gains on maintenance while building the proper mobility. The benefit of good mobility is that you’ll be able to use the muscle in larger ranges of motion and so will be even stronger long term.