Just Body

• Program Duration: 8 weeks, with workouts changing weekly 
• Workout Duration: 30 minutes, 5 sessions per week 
• Training Frequency: 
  
  • 1 x Full Body Focus
  • 1 x Core & Cardio Focus
  • 1 x Lower Body Focus
  • 1 x Upper Body Focus
  • 1 x Mobility & Core focus
• Adaptability: This program uses ONLY bodyweight exercises. You can add weight at any time if you have access to‍
• Focus: Foundational movements through bodyweight control and strength.

• Monday: Full Bodyweight 
• Tuesday: Core and Cardio
• Wednesday: Lower Bodyweight
• Thursday: Rest Day
• Friday: Upper Bodyweight
• Saturday: Mobility and Core‍
• Sunday: Rest Day

1. Warm Up

Each session starts with a specific warm-up targeting the focus area:

These warm-ups include dynamic movements and mobility drills to increase circulation, warm the muscles, and prep the joints.

2. Superset Starter

Most sessions begin with a 2-round superset, which acts as a primer for the main workout:

The supersets are structured to elevate the heart rate, activate key muscles, and enhance endurance before entering the more intense main section.

3. Main Workout

Each session includes a 3-round main circuit, combining 4–6 exercises:

These circuits emphasize time-efficient, compound movements that challenge strength, coordination, and stamina using just your bodyweight.

4. Cool Down

Every session ends with a targeted cool-down to relax and stretch the worked muscle groups:

Cool-downs emphasize static stretching, controlled breathing, and improved recovery.

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This program is versatile and scalable - ideal for training at home or while traveling, and suitable for all fitness levels.