TWO DYNAMIC PLANS BASED AROUND BUILDING INTERMEDIATE STRENGTH AND MOBILITY USING THE FOUNDATION TWO AND THREE COURSES.
Foundation Two and Three allow you to train at your own pace and takes most students at least six months to complete. The warm-up, flexibility, and prehab components will guard against injury in the process. This plan is best for students who enjoy a structured workout routine and want to challenge themselves.
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:
Foundation Two and Three
15-30 Minutes | Strength | Active Mobility | Progressive Programming
These courses are perfect for anyone looking to follow structured training to build strength. Use them 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 on either upper-body, lower- body, or core. During the workout, you’ll see three to four strength elements, each with an accompanying mobility drill. You’ll complete specific sets and reps of each exercise with the mobility as your rest period, before moving on to the next set of movements.
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.
Intro to Stall Bar
Moderate | 5-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 5-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 | 7-Minutes | Prehab
Keep your shoulders healthy and strong with this prehab routine used weekly by Coach Sommer’s athletes. All it requires is a couple light dumbbells and a set of rings. You’ll move your shoulders through their whole range of motion and under light load. Use this course weekly as insurance against common shoulder injuries. Complete this 7-minute follow-along during a mobility-focused day, or after your warm-up to prime your shoulders for upper-body strength training.
Keep your hips healthy and strong while protecting against common injuries, aches, and pains. This short follow along moves your hips through their whole range of motion and creates strength through the whole range. All this is done through simple, standing leg raise variations that can be done anywhere. Use this class to prime your hips for squatting or other lower-body exercises, or as part of a longer mobility session.
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
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.