A DYNAMIC PLAN THAT BUILDS ADVANCED STRENGTH AND MOBILITY.
Level 4 bundles our Foundation Four course with great warm-up, active mobility, and injury prevention videos. This plan allows you to train at your own pace and is best for students who enjoy a structured workout routine and want to do develop advanced skills commonly found in gymnastics and calisthenics. See below for other advanced skills and mobility prep included in the package.
Complete Athletic Blueprint
We’ll supply a detailed plan of bodyweight strength and mobility workouts, perfect for short- and long-term goals.
We highly recommend students also enroll in the Stretch Courses alongside this plan. Recommendations on when to include these stretches are part of the calendar but not required.
What’s Included — Lifetime Access to the Following:
Lifetime Access to the Following:
15-30 Minutes | Strength | Active Mobility | Progressive Programming
This course is the most challenging of the Foundation Series and suitable for advanced athletes. Work on mastering the Gymnastic Strength Training®, which includes the Side Lever, Front Lever, Manna, Straddle Planche, Rope Climb, Hollow Back Press and Fundamental Leg Strength. Each of these elements is paired with a mobility exercise to keep you injury free while training. Mastery of this course will prepare you to take start advanced training with ring strength.
Full Body | 25-Minutes | Flexibility | Mobility | Moderate
Warming up before a workout is essential. Some of our videos have warm-ups built in, but if you’re serious about strength-training, this extended session will bolster your recover and prevent injury from overly tightened muscles.
This 25-minute warm-up will create heat in your body from head to toe, while focusing on active and engaging stretches to increase your flexibility while getting you fired up! Prepare your whole body to move well and address lower body, wrist, and shoulder mobility.
Stall Bar Intensive Stretch
Moderate | 9-Minutes | Full Body | Flexibility
Use stall bars to find relief through deep stretches in your upper and lower body. You’ll weight your straddle and pike stretches by hanging on the stall bars. You’ll also stretch your shoulders using the stall bars to go deeper. This 9-minute class is perfect for those days when you’re feeling frozen and locked up. Use it to loosen up before your workout or to shake out tension after!
Strength | Mobility | 4-Minutes | Prehab
In less than five minutes you can strengthen your wrists to prevent injury and properly prepare for wrist-intense workouts—like handstand or planche training. These often-overlooked but seriously vital joints should make an appearance in any warm-up, and this follow-along makes it simple.
Have less than five minutes to spare? You can still fit in this fiery core routine! Have a bit more time? Consider completing a few rounds for a real burner!
Using three hanging leg lift variations, you’ll fire up your core and hip flexors during this quick routine. Ideally, you’ll perform these on a set of stall bars, but they can also be performed on a single bar if no stall bars are available. This class can be a quick ab addition to any workout, or consider completing rounds of the routine (try three to start!) as a stand-alone workout..
“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
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 consists 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.
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.
“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.