Premium Package

Progresses you from the basics to intermediate and advanced levels.

  • Improve Mobility with HD Instructional Videos

  • Build a Strong, Flexible, and Primal Body

  • 4 Week Bodyweight Training Program

  • 8 Week Kettlebell Training E-book

Course curriculum

  • 1
    Instructions
    • Instructions
    • Navigating the Site
  • 2
    Module 1: About Your Coach
    • About Francheska
  • 3
    Module 2: Intro to Bodyweight Training; Why You Should Do Bodyweight Training
    • Module 2.1: Why You Should Do Bodyweight Training
    • Module 2.2: What to Expect from this Course
    • Module 2.3: Precautions
    • Module 2.4: Footwear
  • 4
    Module 3: Preparation for Bodyweight Training
    • Module 3.1: Breathing
    • Module 3.2: Joint Mobilization
  • 5
    Module 4: Mobility
    • Module 4.1: Breakdown of the Major Joints - Mobility vs. Stability
    • Module 4.2: Standing Joint-by-Joint Mobility
    • Module 4.3: Joint Mobility Flows
    • Module 4.4: Ground Based Mobility
  • 6
    Module 5: Foundation to Flow
    • Module 5.1: Mastering the Fundamentals
    • Module 5.2: Active Stretches
    • Module 5.3: Primal Kicking
  • 7
    Module 6: Turning Up the Heat
    • Module 6.1: Animal Locomotion
    • Module 6.2: Scorpion Progressions
    • Module 6.3: Power
  • 8
    Module 7: Durability and Decompression (Cool-Down)
    • Module 7.1: Technique Tips
    • Module 7.2: My Favorite Durability and Decompression Exercises
    • Module 7.3: Decompression and Durability Flows
  • 9
    Module 8: Putting It All Together
    • Module 8.1: Beginner Animal Flow Combinations
    • Module 8.2: Intermediate Animal Flow Combinations
    • Module 8.3: Advanced Animal Flow/Bodyweight Combinations
    • Module 8.4: Bonus Movement Challenge
  • 10
    Module 9: 4-Week Bodyweight Program
    • Instructions
    • Program Outline
    • Joint-By-Joint Mobility
    • Workout A- Bodyweight Fundamentals
    • Workout B- Beast Mode
    • Workout C- Fierce & Fluid
  • 11
    Module 10: Test What You’ve Learned
    • Module 10: Test What You’ve Learned & Review the Course
  • 12
    BONUS: 8 Week Kettlebell E-Book
    • Program Instructions
    • Workout A
    • Workout B
    • Workout C
    • Workout D
    • Workout E
    • Workout F
    • Take a Quick Survey
  • 13
    Congratulations on Completing the Course!
    • Here's What to Do Next!

Movement for EveryBODY

  • Movement Mastery

    Increase movement sophistication with in-depth step-by-step instructional videos

  • Strength & Mobility

    Gain full-body strength and flexibility. Improve your strength and control in all ranges of motion

  • 100+ Videos

    Get access to over 100 HD videos that you can stream anywhere, anytime.

Pricing options

Pay in full and save 20% with our Launch Special pricing.

Want the Basics?

  • $99.00

    $99.00Bodyweight Fundamentals Course (Basic Package)

    Learn the basics with joint mobility videos, and beginner-friendly bodyweight exercises.
    Buy Basic

Student Reviews

  • Great course!

    Rick Gurwitch

    Francheska’s bodyweight fundamentals course is the exact workout I have been looking for. It is very challenging but also very fun. I especially like it be...

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    Francheska’s bodyweight fundamentals course is the exact workout I have been looking for. It is very challenging but also very fun. I especially like it because I can do it without aggravating my injured lower back. The course is presented in a perfect way so that you can learn the basics of all the exercises before you move on to the full program. I will definitely be sticking with this course. Great job Francheska!!

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  • Surprise yourself!!

    Daniella Abdin

    This program is helping me to gauge where I’m at in terms of mobility, flexibility, and strength; then taking it one step beyond and working to improve all t...

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    This program is helping me to gauge where I’m at in terms of mobility, flexibility, and strength; then taking it one step beyond and working to improve all three. From a learners standpoint, I appreciate the work Francheska put into designing the content to have visual and verbal cues so I feel confident in developing my form even though it’s all digital.

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  • Bodyweight Fundamentals Course is Challenging and Fun!

    Nadine Urwin

    What a unique workout that is building strength, cardio and core while you are having fun and moving your body in novel ways! Francheska is a great instruc...

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    What a unique workout that is building strength, cardio and core while you are having fun and moving your body in novel ways! Francheska is a great instructor and she breaks down every move so you can follow along and learn the technique so that you can put these moves together to create a flow. Everyone always asks about these intriguing moves when I do them in the gym. I am really enjoying the variety and challenge of these moves and highly recommend it for all levels!

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  • Do it!

    trina visser

    It has been amazing getting to know my body and movement. I love how user friendly the fundamental course is. I feel other fitness programs I have used have ...

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    It has been amazing getting to know my body and movement. I love how user friendly the fundamental course is. I feel other fitness programs I have used have over whelmed me. This course picks up right where I left and let’s me really concentrate on each module before moving on. Building a great foundation. Thank you Francheska

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  • Best health investment ever!

    Steven Vuong

    Since I’ve been doing the course, my hips have loosened up so much which has improved my overall performance in my other activities such as running and boxin...

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    Since I’ve been doing the course, my hips have loosened up so much which has improved my overall performance in my other activities such as running and boxing. I can feel I have much better muscle endurance and feeling a lot more leaner, lighter and in control of my body. I really recommend everyone to sign up! You won’t regret🙏🏽😍👊🏽

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  • Loved this course so much! Perfect for improving mobility...

    Shaun Hostutler

    I’ve seen Francheska flow before and always thought to myself “I could never do that!” This course was the perfect introduction I needed to learn “I CAN DO T...

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    I’ve seen Francheska flow before and always thought to myself “I could never do that!” This course was the perfect introduction I needed to learn “I CAN DO THAT!” Being retired military, my workouts often focus on heavy weightlifting and cardio conditioning. The stronger I get, the stiffer my muscles would be. And as a busy mom of two - I can’t really take a full rest day to recover. This course was the perfect remedy to shift my performance as a lifter and up my game as it relates to mobility and durability. As a woman I want strength but I also want to be graceful, flexible, and limber. This course delivered on all three AND helped me to gain strength in the gym by giving my muscles the mobility medicine they needed. Whether you’re an athlete or just starting out, Francheska’s approach to movement, mobility, and durability is one of a kind and the perfect remedy for stiff joints and tight muscles. Worth every penny!

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  • Absolutely Amazing and FUN Course

    Vanessa Gonzalez Barias

    One of the best workouts I have ever joined! Helped me with my instability in my wrist, fear of body fragility and gain overall strength and flexibility. For...

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    One of the best workouts I have ever joined! Helped me with my instability in my wrist, fear of body fragility and gain overall strength and flexibility. Forever thankful to have come across this fun, challenging and motivating course! I definitely recommend to get on board with it! 10/10

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  • Challenging Workouts Made Fun

    Maurice Pierre

    I have never really been a fan of going to the gym, and these exercises implementing bodyweight are perfect to do at home. I love the flexibility and structu...

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    I have never really been a fan of going to the gym, and these exercises implementing bodyweight are perfect to do at home. I love the flexibility and structural strength that the exercises provide, which allow you to be ready for anything life might throw at you, while reducing the risk of injury. Francheska is an amazing teacher, and you can tell that she understands the physiology of movement and staying injury free. There are other programs out there, but this is the one that I have felt the most comfortable with. I highly recommend it for those looking for a fun program for beginners, a new type of workout plan, or an addition to your regular gym routine. Thank you for creating this program!!!

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  • Best Online Fitness Course

    Jeck Pon-an

    I become stronger, more mobile and stable since I started incorporating your program into my trainings. Animal flow is now my new favorite routine! Total exp...

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    I become stronger, more mobile and stable since I started incorporating your program into my trainings. Animal flow is now my new favorite routine! Total experience is just f*ckin' incredible!

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  • excellent, brilliant and Life-changing

    R. Gill.

    I had disconnected somehow from my Body, and been pushing myself to get stronger with Kettlebells /pullups. Overtrainded I hurt myself several Times. Now I a...

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    I had disconnected somehow from my Body, and been pushing myself to get stronger with Kettlebells /pullups. Overtrainded I hurt myself several Times. Now I am back to the Roots and re-learning, thanks to this awesome Program: To go slow, to listen to my Body again.The Tightness is leaving my Tendons &Muscles , feeling more grounded. This Program is every Dollar worth. Last and for Sure not least: I really love Francesca as a Trainer & Human Being. She has Style & Grace and motivates & inspires me daily on Instagram, Thank you for Being you, and helping People like me !

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  • Just what I need

    heather rodman

    I love working out especially lifting heavy. I put off buying this program because I knew how hard it would be. This is where I need the most work and it’s c...

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    I love working out especially lifting heavy. I put off buying this program because I knew how hard it would be. This is where I need the most work and it’s challenging me every day. This is exactly what it’s titled,”fundamentals”. It should be started with children and I will be doing it with my children so they don’t have to go back and unlearn bad habits. Thank you so much Francheska! You’re an angel.

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  • BFT (Bodyweight Fundamentals Trainning🙊)

    Maureen Lemmer

    BFT is for my a new way of training. The combination of BW(mobility) and Strength gives my body all the ingredients that it needs te function properly

    BFT is for my a new way of training. The combination of BW(mobility) and Strength gives my body all the ingredients that it needs te function properly

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FAQ

  • Are there modifications provided for the exercises?

    Yes, I will guide you through step-by-step progressions for all of the movements. Before moving onto the next movement section, it is recommended that you are able to successfully complete all of the movements in a section.

  • What’s the difference between the Bodyweight Fundamentals Course and the FREE 4 -Week Bodyweight Program?

    The Bodyweight Fundamentals Course is a more in-depth dive into bodyweight training that you can follow at your own pace. We will cover breathing techniques, mobility drills for each joint, full body mobility drills, and ANIMAL FLOW basics.

  • Who is this course for?For every body! This course was designed for all ages and fitness levels. There is something for anyone who wants to become stronger, more mobile, and an all around better mover.

    Address common questions ahead of time to save yourself an email.