Ultimate Bodyweight

Master pull ups, push ups, handstands, backbends and splits.

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  • Beginner
  • Intermediate
  • Advanced
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Ultimate Bodyweight

16 Weeks
Mindith Rahmat

The Ultimate Bodyweight Training Plan will build your essential athletic skills and challenge your strength, balance, and flexibility. No matter how much weight you can squat, pull off the ground, or get over your head - if you cannot pull yourself up to a bar there is a fundamental and functional strength concern that needs to be addressed. In addition to the impressive levels of strength that can be built through bodyweight training, it requires an understanding of where your body is in space and where it is in relation to itself - kinesthetic awareness and proprioception. These are crucial elements of any form of strength training.  


Bodyweight training is a great choice for gaining strength, building muscle, boosting cardiovascular fitness, and losing weight. This plan focuses on developing the foundational movements – squatting, pushing, and pulling – that will translate across athletic endeavors. Take the Ultimate Bodyweight Challenge and master pull ups, push ups, handstands, backbends and splits.


Click here toStart Your Training Today!

Click here toStart Your Training Today!

Frequently Asked Questions

I don’t have a gym membership. Can I do my workout programs at home?

Yes, these workouts require minimal or no equipment.

What equipment will I need?

Pull up bar-Timer -Box 20-24 inch -Non-slip yoga mat -Two yoga blocks/parallettes are optional.

What is the time commitment for the program in total, per week, and per day?

A typical training schedule involves training 3-6 times per week depending on your fitness level and goals. Beginners should start training 3 days per week and progress to more days over time. Intermediate and advanced athletes can train 4-6 days per week.

How many days a should I workout? Are these workouts enough?

These workouts are programmed three days per week with the option to add yoga and mobility on off days as well as brisk walking or running. Feel free to structure your workout days to accommodate your personal schedule, but remember to allow time for rest and recovery.

How should I progress in my workouts?

Focus on mastering the basics first: squat, push up, pull up, row, lunge, and your ability to sprint, jump, climb, and crawl. Once you are comfortable with these basics, you can then move on to the more advanced movements. Focus on performing clean movements with immaculate form. Avoid going to complete failure - try to leave a few reps left in your tank each set. Many people want immediate results in bodyweight workouts and train all out until failure, but overtime your central nervous system will be compromised, your results will be limited, and your body will take much longer to recover.

Mindith Rahmat

Mindith is a born mover. She has spent her life exploring various athletic disciplines, starting with ballet and modern dance from an early age. She went on to become a E-RYT 500 certified yoga therapist and teacher. Mindith is known for exploring new ways to mix disciplines such as kettlebells, bodyweight exercises, and yoga to create effective training programs that force people to adapt and constantly challenge themselves.

Meet the Coach