Beginner · 4 days/week · 4 weeks

Builder

Tap any day to open the workout. Active Rest = mobility, walking, or light movement.

Week 1

4 sessions

Mon
KB-B1
Foundation Builder
1 KB
12 min
Tue
KB-B2
Push & Pull Intro
1 KB
12 min
Wed
Rest
Thu
BC-B1
First 50
Bodyweight
10 min
Fri
Rest
Sat
CO-B1
Swing & Drop
1 KB
12 min
Sun
Rest

Week 2

4 sessions

Mon
KB-B3
Carry & Squat
1 KB
12 min
Tue
KB-B4
Press Foundations
1 KB
12 min
Wed
Rest
Thu
BC-B2
Minute Maker
Bodyweight
10 min
Fri
Rest
Sat
CO-B2
Deadlift & Drop
1 KB
12 min
Sun
Rest

Week 3

4 sessions

Mon
KB-B5
Hinge & Core
1 KB
15 min
Tue
BC-B3
Ladder Up
Bodyweight
~10 min
Wed
Rest
Thu
KB-B6
Total Body Intro
1 KB
15 min
Fri
Rest
Sat
CO-B3
Squat Burpee Intro
1 KB
12 min
Sun
Rest

Week 4

4 sessions

Mon
KB-B7
Press & Hinge
1 KB
15 min
Tue
BC-B4
Every 90 Seconds
Bodyweight
15 min
Wed
Rest
Thu
KB-B8
Carry & Press
1 KB
15 min
Fri
Rest
Sat
CO-B4
Press & Drop
1 KB
15 min
Sun
Rest