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Congratulations on being committed and completing Level One of the Exercise for All: Bodyweight Fundamentals Workout Program!!!

Before you go about your day, here are a few more notes:

Cramping, quivers, joint pain and sore muscles

If you often condition your body using gym machines or external weight AND rarely perform bodyweight exercises, then you may experience quivering muscles and/or cramping in weak muscle fibers. Don’t be alarmed; it’s normal. So when you come across any of these two, simply follow our modifications to lessen the sensation in order to carry on. Each day you perform this workout program, you will see a noticeable decrease in quivering and/or cramping. The same concept applies for joint pain.

If you experience intense muscle soreness the day after performing this workout, then still try to repeat it with modifications or significantly less repetitions.

Frequency and consistency are key factors

A workout doesn’t need to be intense every day. Some days you can choose to do nothing but modified movements or minimal repetitions. Frequency and consistency are key factors to you achieving your fitness goals and gaining desired results. It doesn’t matter how much you do, as long as you do something (even only a little bit) on a daily basis.

Maximize accountability to stay on track

We believe that a fitness journey can be more successful and fulfilling with a cadence of accountability. So we highly encourage you to work out with a buddy, to have some sort of support group to cheer you on, or to share your progress on social media with #FROMFitness.

You can also connect with F.R.O.M. Fitness on YouTubeFacebookInstagram, or Twitter. No matter where you choose to follow or subscribe, we’re always grateful to hear from you. Your comments and feedback play a huge role in helping us transform lives through fitness.

When you have completed this workout, make sure to hydrate yourself with lots of water, and eat a healthy meal to replenish your energy.

See you again tomorrow!

What did you think of this workout?



Important:

Please make sure to read our Program Guide below before beginning the workout.

  • Program Guide
  • Workout Components
Program Guide

Be committed, not interested

There’s a big difference between being interested and committed. Most people who are just interested in fitness do it when it’s convenient, and almost never achieve the results that they want. This is a mindset issue that causes people to prematurely give up on their fitness journey. Those who are really committed to fitness are willing to do whatever it takes no matter how long the process. This program works! We say that without any hesitation or doubt. The only thing standing between you and your desired results is your decision to either be committed and do the workout program OR stay interested, do it when it’s convenient, and eventually give up.

Exercise anytime and anywhere! No equipment necessary

We know that you have an incredibly busy life, and making time to exercise is easier said than done. That is why we have designed this program for your full schedule and needs, so you can perform the exercises anytime and anywhere with only your body. An exercise mat is optional but not necessary.

Achieve the “state of flow”

The ultimate fitness goal that we want you strive to achieve is the state of flow. This state is where peak performance intersects with peak experience to create a situation of intense focus. It is when your workout regiment possesses the right amount of difficulty. Meaning not so easy that it doesn’t challenge you enough, but also not so hard that you stress your mind or compromise your body and risk getting injured.

No breaks in between exercises

The movements, postures, and stretches included in this program have been carefully selected and specifically organized to be performed in order without taking breaks in between. You have the option to control the intensity of a workout by increasing or decreasing the amount of repetitions (movements) or the duration (postures and stretches). It’s absolutely okay if you don’t feel comfortable enough and need to take breaks, as long as you keep yourself within the state of flow.

We highly encourage you to utilize the modifications

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 or people with existing pain and injuries.

If a certain exercise does not feel right, causes you pain, or if you’re not sure about your form, please switch to one of two modifications provided so you can feel more comfortable. You have the option to stop, slow down, or increase the intensity of the workout as long as you remain within the state of flow.

Quality over quantity

It is of high importance that you focus on performing the exercise or repetition as perfect as possible with the correct form and movement, instead of being distracted by the number of repetitions that you need to perform. Since this workout program has specific instructions that you need to follow perfectly, it’s critical that you perform at least a few perfect repetitions rather than a lot of improper repetitions in order to gain results that you want.

Before you begin

We advise that you talk to your doctor and get medical clearance before attempting this workout program. It was designed for the general public, and it isn’t catered for any specific individual. You may also want to take “before” pictures and record  information such as body weight, body measurements, and body fat percentage so you can keep track of your body’s transformation. Just being aware of your progress from where you started can be a huge motivating factor on your fitness journey.

Cramping, quivers, joint pain and sore muscles

If you often condition your body using gym machines or external weight AND rarely perform bodyweight exercises, then you may experience quivering muscles and/or cramping in weak muscle fibers. Don’t be alarmed; it’s normal. So when you come across any of these two, simply follow our modifications to lessen the sensation in order to carry on. Each day you perform this workout program, you will see a noticeable decrease in quivering and/or cramping. The same concept applies for joint pain.

If you experience intense muscle soreness the day after performing this workout, then still try to repeat it with modifications or significantly less repetitions.

Frequency and consistency are key factors

A workout doesn’t need to be intense every day. Some days you can choose to do nothing but modified movements or minimal repetitions. Frequency and consistency are key factors to you achieving your fitness goals and gaining desired results. It doesn’t matter how much you do, as long as you do something (even only a little bit) on a daily basis.

Maximize accountability to stay on track

We believe that a fitness journey can be more successful and fulfilling with a cadence of accountability. So we highly encourage you to work out with a buddy, to have some sort of support group to cheer you on, or to share your progress on social media with #FROMFitness.

You can also connect with F.R.O.M. Fitness on YouTube, Facebook, Instagram, or Twitter. No matter where you choose to follow or subscribe, we’re always grateful to hear from you. Your comments and feedback play a huge role in helping us transform lives through fitness.

Workout Components

This workout routine is meticulously designed with a combination of specific yet modifiable movements, postures, and stretches. These functional exercises incorporate a wide range of muscle groups to challenge your strength, endurance, and flexibility. Your body will experience a well-rounded and efficient workout!

Movements:

Inferior Lifts = 30 to 100 repetitions

Superior Lifts = 30 to 100 repetitions

Postures:

Lateral Bridge (Plank) Right = 1 minute

Lateral Bridge (Plank) Left = 1 minute

Posterior Boat = 1 minute

Anterior Bridge (Plank) = 1 minute

Anterior Boat = 1 minute

Inferior Lift (Hold) = 1 minute

Superior Lift (Hold) = 1 minute

Stretching

Seated Forward Bend = 3 minutes

Head to Heels = 3 minutes

Single Leg Forward Bend (Right) = 1 minute

Single Leg Forward Bend (Left) = 1 minute

Plow Pose (Advanced / Optional) = 2 minutes

Movements

Lateral Leg Raises = 3 minutes

Lateral Bends = 3 minutes

Trunk Twists = 3 minutes

F.R.O.M. Squats (Feet Wide) = 10 to 33 repetitions

F.R.O.M. Squats (Feet Shoulder Width) = 10 to 34 repetitions

F.R.O.M. Squats (Feet Together) = 10 to 33 repetitions

Anterior and Posterior Flies = 20 to 50 repetitions

Lateral Arm Rotations = 20 to 50 repetitions

Postures

Anterior Leg Bend (Left) = 1 minute

Posterior Leg Bend (Left) = 1 minute

Anterior Leg Bend (Right) = 1 minute

Posterior Leg Bend (Right) = 1 minute

F.R.O.M. Squat (Feet Wide) = 1 minute

F.R.O.M. Squat (Feet Shoulder Width) = 1 minute

F.R.O.M. Squat (Feet Together) = 1 minute

Partial Squat Hold (Feet Together) = 1 minute

Stretching

Standing Forward Bend (Feet Together) = 1 minute

Standing Forward Bend (Feet Shoulder Width) = 1 minute

Standing Forward Bend (Feet Wide) = 1 minute

Standing Forward Bend (Feet Wider) = 1 minute

This workout routine is meticulously designed with a combination of specific yet modifiable movements, postures, and stretches. These functional exercises incorporate a wide range of muscle groups to challenge your strength, endurance, and flexibility. Your body will experience a well-rounded and efficient workout!

Movements:

Inferior Lifts = 30 to 100 repetitions

Superior Lifts = 30 to 100 repetitions

Postures:

Lateral Bridge (Plank) Right = 1 minute

Lateral Bridge (Plank) Left = 1 minute

Posterior Boat = 1 minute

Anterior Bridge (Plank) = 1 minute

Anterior Boat = 1 minute

Inferior Lift (Hold) = 1 minute

Superior Lift (Hold) = 1 minute

Stretching

Seated Forward Bend = 3 minutes

Head to Heels = 3 minutes

Single Leg Forward Bend (Right) = 1 minute

Single Leg Forward Bend (Left) = 1 minute

Plow Pose (Advanced / Optional) = 2 minutes

Movements

Lateral Leg Raises = 3 minutes

Lateral Bends = 3 minutes

Trunk Twists = 3 minutes

F.R.O.M. Squats (Feet Wide) = 10 to 33 repetitions

F.R.O.M. Squats (Feet Shoulder Width) = 10 to 34 repetitions

F.R.O.M. Squats (Feet Together) = 10 to 33 repetitions

Anterior and Posterior Flies = 20 to 50 repetitions

Lateral Arm Rotations = 20 to 50 repetitions

Postures

Anterior Leg Bend (Left) = 1 minute

Posterior Leg Bend (Left) = 1 minute

Anterior Leg Bend (Right) = 1 minute

Posterior Leg Bend (Right) = 1 minute

F.R.O.M. Squat (Feet Wide) = 1 minute

F.R.O.M. Squat (Feet Shoulder Width) = 1 minute

F.R.O.M. Squat (Feet Together) = 1 minute

Partial Squat Hold (Feet Together) = 1 minute

Stretching

Standing Forward Bend (Feet Together) = 1 minute

Standing Forward Bend (Feet Shoulder Width) = 1 minute

Standing Forward Bend (Feet Wide) = 1 minute

Standing Forward Bend (Feet Wider) = 1 minute

Standing Forward Bend (Feet Widest) = 1 minute

Standing Forward Bend Widest with Toes Up (Advanced / Optional) = 1 minute

Posterior Back Bend = 1 minute

Standing Quad Stretch (Left) = 1 minute

Standing Quad Stretch (Right) = 1 minute

Movement

F.R.O.M. Push Ups (Advanced / Optional) = 10 to 25 repetitions




Program Length: 4 Weeks (minimum)
Average 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

Welcome to Level One of the Exercise for All Bodyweight Fundamentals Workout Program! First of all, I’d like to thank you for your commitment to your body’s health and functional fitness.

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 movements, postures, and stretches.

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
  • Learn About Functional Fitness and Your Body

Important:

Please make sure to read our Program Guide below before attempting the workout.

  • Program Guide
  • Workout Routine
Program Guide

Be committed, not interested

There’s a big difference between being interested and committed. Most people who are just interested in fitness do it when it’s convenient, and almost never achieve the results that they want. This is a mindset issue that causes people to prematurely give up on their fitness journey. Those who are really committed to fitness are willing to do whatever it takes no matter how long the process. This program works! We say that without any hesitation or doubt. The only thing standing between you and your desired results is your decision to either be committed and do the workout program OR stay interested, do it when it’s convenient, and eventually give up.

Exercise anytime and anywhere! No equipment necessary

We know that you have an incredibly busy life, and making time to exercise is easier said than done. That is why we have designed this program for your full schedule and needs, so you can perform the exercises anytime and anywhere with only your body. An exercise mat is optional but not necessary.

Achieve the “state of flow”

The ultimate fitness goal that we want you strive to achieve is the state of flow. This state is where peak performance intersects with peak experience to create a situation of intense focus. It is when your workout regiment possesses the right amount of difficulty. Meaning not so easy that it doesn’t challenge you enough, but also not so hard that you stress your mind or compromise your body and risk getting injured.

No breaks in between exercises

The movements, postures, and stretches included in this program have been carefully selected and specifically organized to be performed in order without taking breaks in between. You have the option to control the intensity of a workout by increasing or decreasing the amount of repetitions (movements) or the duration (postures and stretches). It’s absolutely okay if you don’t feel comfortable enough and need to take breaks, as long as you keep yourself within the state of flow.

We highly encourage you to utilize the modifications

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 or people with existing pain and injuries.

If a certain exercise does not feel right, causes you pain, or if you’re not sure about your form, please switch to one of two modifications provided so you can feel more comfortable. You have the option to stop, slow down, or increase the intensity of the workout as long as you remain within the state of flow.

Quality over quantity

It is of high importance that you focus on performing the exercise or repetition as perfect as possible with the correct form and movement, instead of being distracted by the number of repetitions that you need to perform. Since this workout program has specific instructions that you need to follow perfectly, it’s critical that you perform at least a few perfect repetitions rather than a lot of improper repetitions in order to gain results that you want.

Before you begin

We advise that you talk to your doctor and get medical clearance before attempting this workout program. It was designed for the general public, and it isn’t catered for any specific individual. You may also want to take “before” pictures and record  information such as body weight, body measurements, and body fat percentage so you can keep track of your body’s transformation. Just being aware of your progress from where you started can be a huge motivating factor on your fitness journey.

Cramping, quivers, joint pain and sore muscles

If you often condition your body using gym machines or external weight AND rarely perform bodyweight exercises, then you may experience quivering muscles and/or cramping in weak muscle fibers. Don’t be alarmed; it’s normal. So when you come across any of these two, simply follow our modifications to lessen the sensation in order to carry on. Each day you perform this workout program, you will see a noticeable decrease in quivering and/or cramping. The same concept applies for joint pain.

If you experience intense muscle soreness the day after performing this workout, then still try to repeat it with modifications or significantly less repetitions.

Frequency and consistency are key factors

A workout doesn’t need to be intense every day. Some days you can choose to do nothing but modified movements or minimal repetitions. Frequency and consistency are key factors to you achieving your fitness goals and gaining desired results. It doesn’t matter how much you do, as long as you do something (even only a little bit) on a daily basis.

Maximize accountability to stay on track

We believe that a fitness journey can be more successful and fulfilling with a cadence of accountability. So we highly encourage you to work out with a buddy, to have some sort of support group to cheer you on, or to share your progress on social media with #FROMFitness.

You can also connect with F.R.O.M. Fitness on YouTube, Facebook, Instagram, or Twitter. No matter where you choose to follow or subscribe, we’re always grateful to hear from you. Your comments and feedback play a huge role in helping us transform lives through fitness.

Workout Routine

This workout routine is meticulously designed with a combination of specific yet modifiable movements, postures, and stretches. These functional exercises incorporate a wide range of muscle groups to challenge your strength, endurance, and flexibility. Your body will experience a well-rounded and efficient workout!

Movements:

Inferior Lifts = 30 to 100 repetitions

Superior Lifts = 30 to 100 repetitions

Postures:

Lateral Bridge (Plank) Right = 1 minute

Lateral Bridge (Plank) Left = 1 minute

Posterior Boat = 1 minute

Anterior Bridge (Plank) = 1 minute

Anterior Boat = 1 minute

Inferior Lift (Hold) = 1 minute

Superior Lift (Hold) = 1 minute

Stretching

Seated Forward Bend = 3 minutes

Head to Heels = 3 minutes

Single Leg Forward Bend (Right) = 1 minute

Single Leg Forward Bend (Left) = 1 minute

Plow Pose (Advanced / Optional) = 2 minutes

Movements

Lateral Leg Raises = 3 minutes

Lateral Bends = 3 minutes

Trunk Twists = 3 minutes

F.R.O.M. Squats (Feet Wide) = 10 to 33 repetitions

F.R.O.M. Squats (Feet Shoulder Width) = 10 to 34 repetitions

F.R.O.M. Squats (Feet Together) = 10 to 33 repetitions

Anterior and Posterior Flies = 20 to 50 repetitions

Lateral Arm Rotations = 20 to 50 repetitions

Postures

Anterior Leg Bend (Left) = 1 minute

Posterior Leg Bend (Left) = 1 minute

Anterior Leg Bend (Right) = 1 minute

Posterior Leg Bend (Right) = 1 minute

F.R.O.M. Squat (Feet Wide) = 1 minute

F.R.O.M. Squat (Feet Shoulder Width) = 1 minute

F.R.O.M. Squat (Feet Together) = 1 minute

Partial Squat Hold (Feet Together) = 1 minute

Stretching

Standing Forward Bend (Feet Together) = 1 minute

Standing Forward Bend (Feet Shoulder Width) = 1 minute

Standing Forward Bend (Feet Wide) = 1 minute

Standing Forward Bend (Feet Wider) = 1 minute

Movements:

Inferior Lifts = 30 to 100 repetitions

Superior Lifts = 30 to 100 repetitions

Postures:

Lateral Bridge (Plank) Right = 1 minute

Lateral Bridge (Plank) Left = 1 minute

Posterior Boat = 1 minute

Anterior Bridge (Plank) = 1 minute

Anterior Boat = 1 minute

Inferior Lift (Hold) = 1 minute

Superior Lift (Hold) = 1 minute

Stretching

Seated Forward Bend = 3 minutes

Head to Heels = 3 minutes

Single Leg Forward Bend (Right) = 1 minute

Single Leg Forward Bend (Left) = 1 minute

Plow Pose (Advanced / Optional) = 2 minutes

Movements

Lateral Leg Raises = 3 minutes

Lateral Bends = 3 minutes

Trunk Twists = 3 minutes

F.R.O.M. Squats (Feet Wide) = 10 to 33 repetitions

F.R.O.M. Squats (Feet Shoulder Width) = 10 to 34 repetitions

F.R.O.M. Squats (Feet Together) = 10 to 33 repetitions

Anterior and Posterior Flies = 20 to 50 repetitions

Lateral Arm Rotations = 20 to 50 repetitions

Postures

Anterior Leg Bend (Left) = 1 minute

Posterior Leg Bend (Left) = 1 minute

Anterior Leg Bend (Right) = 1 minute

Posterior Leg Bend (Right) = 1 minute

F.R.O.M. Squat (Feet Wide) = 1 minute

F.R.O.M. Squat (Feet Shoulder Width) = 1 minute

F.R.O.M. Squat (Feet Together) = 1 minute

Partial Squat Hold (Feet Together) = 1 minute

Stretching

Standing Forward Bend (Feet Together) = 1 minute

Standing Forward Bend (Feet Shoulder Width) = 1 minute

Standing Forward Bend (Feet Wide) = 1 minute

Standing Forward Bend (Feet Wider) = 1 minute

Standing Forward Bend (Feet Widest) = 1 minute

Standing Forward Bend Widest with Toes Up (Advanced / Optional) = 1 minute

Posterior Back Bend = 1 minute

Standing Quad Stretch (Left) = 1 minute

Standing Quad Stretch (Right) = 1 minute

Movement

F.R.O.M. Push Ups (Advanced / Optional) = 10 to 25 repetitions


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