Course curriculum

  • 1
    Instructions for this course
    • Instructions for this Program
    • Program Outline
  • 2
    Workout A - Mobility Basics
    • Movement Prep: 3 rounds | Minimal Rest
    • Primary Circuit: 4 rounds | Minimal Rest
    • Secondary Circuit: 4 rounds | Minimal Rest
    • Finisher: 6 rounds | 20 Seconds Rest
    • Decompression: 1 Round
  • 3
    Workout B - Mobility & Conditioning
    • Movement Prep | 1 Round
    • Primary Circuit: 4 rounds | 30-60 Seconds Rest
    • Secondary Circuit: 4 rounds | 30-60 Seconds Rest
    • Finisher: 6 rounds | Minimal Rest
    • Decompression Flow: 1 Round
  • 4
    Workout C - Recovery Based Mobility
    • Movement Prep: 3 Rounds | Minimal Rest
    • Primary Circuit: 4 Rounds | Minimal Rest
    • Secondary Circuit: 3 rounds | Minimal Rest
    • Finisher: 6 Rounds | 40 Seconds On | 20 Seconds Off
    • Decompression: 1 Round
  • 5
    Before You Go...
    • Thank You For Your Support!

Course Reviews

  • Humbling.

    christian brown

    Seems simple enough, but it humbles you, one rep and workout at a time. Loved it.

    Seems simple enough, but it humbles you, one rep and workout at a time. Loved it.

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  • Definitely More Effective Than It Looked!

    Steve Mason

    I feel like alotta times men try to downplay some of the workouts led by women. I tried this and it was super effective. Good hip opener and good to get your...

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    I feel like alotta times men try to downplay some of the workouts led by women. I tried this and it was super effective. Good hip opener and good to get your body moving

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  • Yeah!

    Anne Jonsson

    I'm so glad I found this incredible woman on Instagram. She is such an inspiration. A week ago I began this Bodyweight Program and I love it. So much fun! Ha...

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    I'm so glad I found this incredible woman on Instagram. She is such an inspiration. A week ago I began this Bodyweight Program and I love it. So much fun! Hard work and mobility training. I'm so thankful also that the course is free so that all of us can join. Thank you so much for sharing!

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  • LOVE!

    Sian Gunkel

    Thank you so much Francheska! It's been three weeks since I started incorporating your program into my training and I can literally feel how much stronger I'...

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    Thank you so much Francheska! It's been three weeks since I started incorporating your program into my training and I can literally feel how much stronger I've gotten. I've even been able to up my reps for weight training because I can feel how much stronger and more stable my body is - for the first time ever! I feel more tapped into my training and exercises as I do them because with this program I've had to ensure I was feeling it in the areas you described and focusing on this has definitely changed something in me. Can't wait for your full program workout!! I'm definitely in! Thank you!!

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  • Exactly what I needed

    brit collett

    I’ve only completed the first day but I am already convinced this is exactly the change I need in my workout routine. My family has been through a traumatic ...

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    I’ve only completed the first day but I am already convinced this is exactly the change I need in my workout routine. My family has been through a traumatic event recently as my husband went into cardiac arrest at age 35. He pulled through without any brain damage and now we are getting used to our new “normal”. Normally, my workouts are intense and more fast paced. There are elements of this in Francheska’s program but I so appreciate her attention to quality reps and focus on form. It forced me to slow down, de-stress and really perfect the movement. It’s exactly what I need at this time in my life. I’m excited to continue working through the program. Thank you!

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  • Mobility Course

    Nettie Benson

    Yoga style moves that build strength and get your heart rate up.

    Yoga style moves that build strength and get your heart rate up.

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  • Francheska Fit

    Joseph Brana

    Enjoying the process of learning this program, piece by piece. It is making me feel good; loose, but connected.

    Enjoying the process of learning this program, piece by piece. It is making me feel good; loose, but connected.

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  • Great Workout and Introduction to Movement

    Kelly Coban

    I just finished all the workouts provided and I very pleased with what I learned. The videos and workout explanations are very clear and the exercise sets ar...

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    I just finished all the workouts provided and I very pleased with what I learned. The videos and workout explanations are very clear and the exercise sets are very challenging. It was enjoyable and humbling to move in new ways as it showed me there is always room for improvement in fitness ability. I hope Francheska will create more courses and workouts to share her vast knowledge with the world!

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  • Fun and motivating workout

    Nadine Urwin

    Francheska gives great cues and has an innovative way to keep you fit and mobile!

    Francheska gives great cues and has an innovative way to keep you fit and mobile!

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  • A great combo of strength and flexibility <3

    Jadah Chatterton Richmond

    I have been looking for workouts that are low impact on my joints and spine, but are also athletic enough to challenge me. This did the trick! I loved day ...

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    I have been looking for workouts that are low impact on my joints and spine, but are also athletic enough to challenge me. This did the trick! I loved day one and while I definitely have some work to do on my flexibility so that I can engage more in some of these moves., it still got my heart racing and a nice burn in my shoulders/legs. Love!

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  • Awsome Moves!

    Florian Reheis

    This 4-week Bodyweight Program will get your muscles stronger, your body more flexible, and take your conditioning to another level. Great job!

    This 4-week Bodyweight Program will get your muscles stronger, your body more flexible, and take your conditioning to another level. Great job!

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