• Due to the overwhelming demand and positive feedback on this program (formerly: 21 Day New Year's Challenge) I have decided to rerelease this program so that you can join in on the fun as well.

It's Time to Get Primal!

✓ Burn Body Fat
✓ Improve Mobility
✓ Enhance Athletic Conditioning
✓ Move Like a Badass

3 Weeks of Movement

Here's what to expect from the program:

  • 3 Weeks of Bodyweight Workouts

  • 35-45 min Follow-Along sessions

  • Full-Length Recovery Workouts

  • Beginner & Advanced Modifications

  • 21 Day Workout Calendar

Program Overview

  • 1
    Introduction
    • Program Instructions
    • Tailor the Program to Your Difficulty Level
    • Joint Preparation
  • 2
    Additional Materials
    • Program Outline [PDF]
    • Navigating the Program
  • 3
    Workout A | Happy Hips [Full Body Strength & Mobility]
    • Movement Prep | 3 rounds | Minimal Rest
    • Primary Circuit | 3 Rounds | 30-60s Rest
    • Secondary Circuit | 3 Rounds | Minimal Rest
    • Finisher | 3 Rounds | Rest As Needed
    • Decompression | 1 Round
  • 4
    Workout B | Ninja Training [Full Body Strength & Mobility]
    • Movement Prep | 3 Rounds | Minimal Rest
    • Primary Circuit | 4 Rounds | Minimal Rest
    • Secondary Circuit | 3 Rounds | Minimal Rest
    • Finisher | 6 Rounds | 15s rest
    • Decompression | 1 Round
  • 5
    Workout C | Primal Heat [Full Body Conditioning]
    • Movement Prep | 3 Rounds | Minimal Rest
    • Primary Superset | 6 Sets | 30s Rest
    • Secondary Superset | 3 Sets | 30-60s Rest
    • Finisher Flow | 5 Min AMRAP | Rest as Needed
    • Decompression | 1 Round
  • 6
    Recovery Workout | Movin' & Groovin' [Full Body Mobility]
    • Movement Prep | 3 Rounds | Minimal Rest
    • Round 1 | 4 Sets | Rest as Needed
    • Round 2 | 4 Sets | Rest as Needed
    • Finisher Flow | 3 Rounds | Rest as Needed
    • Decompression | 1 Round
    • What's Next?

Student Reviews

  • Best at home workouts ever!!! 10 or of 10

    Berenice Tamez

    I have done everything and every type of workouts and I can’t stress this enough!!! These are the best at home (or not, you can do it at the gym or where eve...

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    I have done everything and every type of workouts and I can’t stress this enough!!! These are the best at home (or not, you can do it at the gym or where ever you want) work out routine!!! They have helped me to get a much more structure and balance workout without going to the extreme but so challenging at the same time!! I really love them and I’m looking forward for what she takes out next!! Will continue to follow them for a long time!! Thank you Francheska!!! Bere Tamez!

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  • Increases strength & mobility, can do anywhere!

    Jacob Dorsey

    I was looking on how to fix my squat and increase strength through bodyweight exercise, and this routine is perfect.

    I was looking on how to fix my squat and increase strength through bodyweight exercise, and this routine is perfect.

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  • Simply Awesome.

    Yugananthini Muniaya

    At first, I didn't believe I could. After going through the course, it feels lively and alive. Simple yet focuses on everything. The key is to move than stay...

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    At first, I didn't believe I could. After going through the course, it feels lively and alive. Simple yet focuses on everything. The key is to move than staying idle. Thank you for the awesome course.

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  • Francheska is boss!

    Romana Testasecca

    Francheska is so knowledgeable and it is grounding and empowering to be able to practice with such an expert online. I am halfway through her 4-week Bodyweig...

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    Francheska is so knowledgeable and it is grounding and empowering to be able to practice with such an expert online. I am halfway through her 4-week Bodyweight Program and I can already see notable change in the way I approach movement, I never realized how challenging and beneficial body-weight exercises could be. Her emphasis on mobility is so crucial to this type of training and very often forgotten in more "conventional" methods. On top of it all, she goes the extra mile and takes an active and genuine interest in your progress. She is cool, she is kind and she is an absolute beast. A true inspiration! I am so grateful to have found her and hope to train with her in person very soon.

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  • BodyWAIT a minute!

    Holly niles

    This delivers a magnificent mix of sweat and stretch. I love the lateral ape move and the finisher was a nice way to round it out. It's only the first day bu...

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    This delivers a magnificent mix of sweat and stretch. I love the lateral ape move and the finisher was a nice way to round it out. It's only the first day but I have been following you on IG and incorporating your flows and mobility moves into my workouts over the last five weeks and just love the way I feel when I move this way! thank you!

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  • Loved it,

    Joyce Rasquin

    Great combination of exercises with low and high intensity, streching, breathing. Great explanation as well.

    Great combination of exercises with low and high intensity, streching, breathing. Great explanation as well.

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  • The most fun AND challenging body weight workouts

    kayla poujade

    Francheska has done something marvelous. I had been looking for primal workouts for a while, and doing my best through short YouTube clips, and Instagram. Wh...

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    Francheska has done something marvelous. I had been looking for primal workouts for a while, and doing my best through short YouTube clips, and Instagram. When I saw her ad post during new years, I knew I had to try it and was blown away. I have been diagnosed with premature scoliosis at 27. While I was trying Primal fit, SI joints (hips) and shoulder blades opened up and I was comfortable again. I couldn't be more grateful from a strength and flexibility trainee. I am a team member for life. I'm looking forward to purchasing her Body Weight Course, in due time. Thank you so much!

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  • Feeling more primal!

    Julia Poliadis

    I signed up for this because I was inspired by the primal workouts and liked Francheska's style. This program got me to move in ways that I wouldn't normal m...

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    I signed up for this because I was inspired by the primal workouts and liked Francheska's style. This program got me to move in ways that I wouldn't normal move even though I am a dancer and workout on the regular. It was easy to follow but challenging and always worked up a sweat. Thank you for making this accessible online so I can work on my movement with you in the comfort of my own home. :-)

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  • Awesome, sweaty workout.

    Helen pullen

    I'm going to recommend this to my friends! Well worth the money 😅👌🏻👍🏻

    I'm going to recommend this to my friends! Well worth the money 😅👌🏻👍🏻

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  • LOVE it

    Amanda Verdin

    Finished the 3 weeks and I totally love it! From doing exclusively triathlon training for the last 3 years I didn’t realize how weak I was in a lot of areas....

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    Finished the 3 weeks and I totally love it! From doing exclusively triathlon training for the last 3 years I didn’t realize how weak I was in a lot of areas. Not only has my hip and shoulder mobility improved in 3 weeks but I have also noticed that my running has improved and for the first time in a long time I can do push-ups with good form. I feel stronger and more balanced overall. I just purchased the premium course and can not wait to see the gains over the next several weeks. Highly recommend!!

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  • WOW

    Cassondra Kellam

    I had been doing Insanity and T25 and was looking for a new workout that would increase my strength AND my mobility. This kicked my butt in the best way. Can...

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    I had been doing Insanity and T25 and was looking for a new workout that would increase my strength AND my mobility. This kicked my butt in the best way. Can't wait to do another workout tomorrow!

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  • My body loves it

    Isabella Kilian

    I love these workouts! They are strengthening in such a mobile way. Perfect intensity to keep motivated!

    I love these workouts! They are strengthening in such a mobile way. Perfect intensity to keep motivated!

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COMMIT TO YOURSELF

Join me, and learn how to make movement and bodyweight training a part of your lifestyle. Move better, and feel great!

Sign Me Up!

FAQ

  • What will the daily time commitment be ?

    What will the daily time commitment be ? We will train 4x a week, each workout is 35-45 minutes long. 

  • Do I need to warm-up before?

    I’ve got you covered! We will go through a warm-up circuit, primary, secondary, finisher, and cool-down set in every workout.

  • Is this for beginners, or advanced movers?

    This is for all fitness levels. I offer modifications/regressions to make the exercises scalable, and also provide different programming options specifically for beginners who just want to get started.