FROM Flow: Bodyweight Fundamentals – Level 1



Welcome to Level One of the Exercise for All Bodyweight Fundamentals Workout Program! Our main goal with this program is to create a strong and long-lasting foundation for your body with a meticulously-designed functional fitness routine that combines bodyweight/external weight movements, postures, and stretches.

Solely using bodyweight to initially condition your body is the only way to activate stabilizing muscles, and also stimulate weak and under-active muscle fibers.

Although this is a full body workout, we will be focusing more on your body’s foundation, which is a combination of your core, hips, and legs. These functional movements, stretches, and postures incorporate a wide range of muscle groups and challenge strength, endurance, and flexibility, making this a well-rounded, effective workout.

This program is applicable for all fitness levels. We provide modifications to certain movements and postures so it can be challenging for very fit people, but also applicable as an excellent introduction for beginners.


Program Length: 4 Weeks (Minimum)
Total Duration: 60 Minutes
Frequency: 7 Days per Week
Training Type: Calisthenics, Low Impact Cardio, Isometric Exercise, Static Stretching
Equipment: Yoga Mat (Optional)

Body Activation:
Full Body
++ Core and Lower Body

Program Benefits

  • Increase Muscle Strength and Endurance
  • Improve Joint Flexibility and Mobility
  • Enhance Balance and Stability
  • Burn Fat and Lose Weight
  • Reduce Chronic Joint Pain

Program Features

  • Exercise anytime and anywhere (no gym required)
  • Designed for all fitness levels
  • Specific instructions to prevent injuries and fatigue
  • Choose your own difficulty with modifications
  • Immediately available after purchase
  • Lifetime access!

Additional Notes

  • This is NOT a download. You can easily access it on our website.
  • If you have any questions, we are here to help! Contact or email us at