The Bodyweight Strong program will build your strength, movement skills, and physique through a blend of bodyweight and resistance band training. Goals: •Build functional total body strength •Improve your calisthenics movement skills like handstands and pistol squats •Sculpt an athletic physique by adding lean muscle and boosting your metabolism.

The Bodyweight Strong program features a 4-day weekly split - twice a week upper body, twice a week lower body. Train upper body and lower body on consecutive days then take a rest day for mobility and low intensity cardio.

For maximum results... •Take your time and don’t rush through the exercises. Focus on time under tension •Focus on creating a strong mind-muscle connection. •Modify movements so that you can focus on perfecting the form. •Modify the sets & reps, if necessary, to save time. •Train smart and listen to your body. Adapt the sets and reps to challenge your body but avoid working to fatigue / form break down.

Bodyweight Strong is built around bodyweight and resistance band training. Recommended equipment: • 2-3 resistance bands - I like 1/2” & 1” bands • Sturdy chairs - for dips, push ups, step ups • A hanging bar • Jump rope (optional) • Yoga blocks (optional) • Foam roller (optional)

Bodyweight Strong is an intermediate to advanced training program and best suited for individuals with at least 2-3 years of strength training experience. Beginners: scale the sets / reps and modify the movements as necessary to match your current level.