Programs → Beginner Bodyweight Strength
No Equipment

Zero to strong.
In 8 weeks.

Build real, functional strength using the same movement patterns elite gymnasts are built on — no gym, no equipment, just your bodyweight and a commitment to show up.

Duration
8 Weeks
Level
Beginner
Per Week
3 Days
Equipment
None
$19
One-time. Lifetime access.
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What's included
Full 8-week program (all weeks unlocked)
Step-by-step exercise guides with form cues
Progress tracking sheets
Email support from Liam
Lifetime access — train it again anytime
What You'll Achieve

After 8 weeks,
here's where you'll be.

This isn't about looking a certain way. It's about what your body can actually do.

💪

Real pushing strength

From incline push ups to archer push ups, one-arm progressions, and pike push ups — your upper body will be unrecognizable by week 8.

🎯

Bulletproof core control

The hollow body, arch hold, and L-sit are the foundation of gymnastics. You'll own them — and feel the difference in everything else you do.

🦵

Single-leg strength

Pistol squats, Nordic curls, Bulgarian split squats. The kind of leg strength most gym-goers never develop — built with zero equipment.

🧠

Body awareness

Gymnastics teaches you to feel every position. You'll move better, stand taller, and understand your body in a way most people never do.

How It Works

Built different.
Because it is.

This isn't random exercises thrown together. It's structured the way gymnasts train — with purpose behind every movement.

01

Progressive overload, gymnastic style

Each week builds on the last. Not by adding weight — by advancing the movement. Incline push ups become full push ups become archer push ups. The progression is the program.

02

Three focused training days

Push & Core. Squat & Hinge. Pull & Shoulders. Each day has a clear purpose, nothing is wasted, and 45–60 minutes is all you need.

03

Form first, always

Every exercise has step-by-step instructions and the exact form cues used in elite gymnastics coaching. You'll know exactly what to do and why.

Inside the Program

Week 1 is on us.
The rest is yours.

Tap any exercise to see exactly how to do it — steps, cues, and what to avoid. Purchase to unlock all 8 weeks.

WEEK 1 & 2

Foundation

Building the base Free Preview

Day 1 — Push & Core

Incline Push Up
3 × 10
+
1
Place hands on an elevated surface (chair, step, wall). Wider than shoulder-width.
2
Lower your chest toward the surface with elbows at roughly 45°.
3
Push back to start with full arm extension. Keep your body in a straight line the whole time.
Keep your body completely straight — head to heels, like a plank
Squeeze your chest at the top of every rep for 1 second
Don't flare your elbows out to 90° — they should point back at about 45°
Hollow Body Hold
3 × 20 sec
+
1
Lie on your back. Press your lower back firmly into the floor — this must stay down the whole time.
2
Raise your shoulders slightly off the floor. Lift your legs (start with knees bent if needed).
3
Hold the position. Breathe steadily — imagine pulling your belly button to your spine.
Lower back must stay flat — if it arches, bend your knees more
Keep breathing — holding your breath makes it collapse faster
Don't just lift your legs and hope for the best — the lower back contact is the whole exercise
Plank
3 × 30 sec
+
1
Forearms on floor, elbows directly under shoulders. Toes tucked.
2
Lift into a straight line from head to heels. Squeeze your glutes and brace your core.
3
Hold for the full time. Think "push the floor away" with your forearms.
Squeeze glutes, quads, and core at the same time — all three
Breathe steadily — a shaky breathing plank beats a held-breath plank
Don't let your hips sag down OR shoot up — keep the line perfectly straight
Pike Push Up
3 × 8
+
1
Start in downward dog — hips high, hands and feet on floor, forming an inverted V.
2
Bend your elbows and lower your head toward the floor between your hands.
3
Press back up to start. Hips stay high throughout the whole movement.
The higher your hips, the more shoulder load — don't let them drop
Elbows track over your wrists as you lower — don't flare them out
This is not a push up — don't lower your chest. Your head goes toward the floor.
Leg Raises
3 × 10
+
1
Lie flat on your back. Place hands under your lower back for support.
2
Raise both legs together to 90° with slow control.
3
Lower slowly — stop 2 inches off the floor, then raise again. Don't touch down.
Slow the lowering down — that's where the core work actually happens
Keep your neck relaxed — don't crane your head up
Don't use momentum — if you're swinging, slow down and do fewer reps with control

Day 2 — Squat & Hinge

Bodyweight Squat
4 × 15
+
1
Feet shoulder-width apart, toes turned slightly out. Arms forward for balance.
2
Sit back and down — like sitting into a chair. Keep your chest up.
3
Drive through your heels to stand. Squeeze glutes at the top.
Knees track over your toes — don't let them cave inward
Go as deep as your mobility allows — full depth over time is the goal
Don't let your heels rise off the floor — push through your whole foot
Glute Bridge
3 × 15
+
1
Lie on your back, feet flat near your hips, arms by your sides.
2
Drive hips up by squeezing your glutes. Form a straight line from knees to shoulders.
3
Squeeze hard at the top for 1 second. Lower slowly with control.
The squeeze at the top is the point — don't rush through it
Drive through your heels, not your toes
Don't hyperextend your lower back at the top — tuck your pelvis slightly
Reverse Lunge
3 × 10 each
+
1
Stand tall. Step one foot directly behind you.
2
Lower your back knee toward the floor. Keep your torso upright.
3
Push through your front heel to return to standing. Repeat on same leg for the set.
Front knee stays stacked over your ankle — don't let it drift forward
Torso stays straight — don't lean forward into your thigh
Don't let your front knee collapse inward — that's your glutes not firing
Good Morning
3 × 12
+
1
Stand with hands behind your head and a slight bend in your knees.
2
Hinge at your hips — push them backward while keeping your back flat.
3
Return to standing by driving your hips forward. Feel the hamstrings stretch on the way down.
This is a hip hinge — not a squat. Hips go back, not down.
Keep your back flat — no rounding at the bottom
Don't round your spine — if your back rounds, you've gone too far. Reduce the range.
Calf Raise
3 × 20
+
1
Stand with feet hip-width apart. Hold a wall for balance if needed.
2
Rise up onto the balls of your feet as high as possible.
3
Lower slowly to full stretch. Pause briefly at top and bottom.
Slow is better than fast — 1 second up, 2 seconds down
Use a step edge for more range once this feels easy
Don't bounce — if you're bouncing you're not building strength, just momentum

Day 3 — Pull & Shoulders

Superman Hold
3 × 20 sec
+
1
Lie face down with arms extended overhead and legs straight.
2
Lift your arms, chest, and legs off the floor simultaneously.
3
Squeeze everything and hold. Breathe steadily.
Lift from your chest — don't just crane your neck up
Squeeze your glutes — they hold the leg lift
Don't only lift your arms — the legs must come up equally for this to count
Arch Body Hold
3 × 20 sec
+
1
Lie face down. Arms can be overhead (harder) or by your sides (easier).
2
Lift your arms, chest, and legs — forming a banana shape.
3
Hold the position and breathe. Squeeze glutes and upper back throughout.
This is the exact counterpart to hollow body — train both equally
The arch in gymnastics is a controlled position — not just a sag
Don't collapse between sets — reset fully before each hold
Prone Y-T-W
3 × 8 each
+
1
Lie face down. Form a Y shape — arms overhead in a V. Lift and squeeze. Lower.
2
Form a T — arms straight out to sides. Lift and squeeze. Lower.
3
Form a W — elbows bent, like a flex. Lift and squeeze. Lower. 8 reps each letter.
No weight needed — your arms are enough for this muscle group
Focus on squeezing the shoulder blades together on every single rep
Don't rush — these are small muscles doing important work. Slow and deliberate.
Table Row
3 × 10
+
1
Lie under a sturdy table. Grip the edge with an overhand grip.
2
Keep your body straight — like a reverse plank. Pull your chest up to the table.
3
Lower with full control. Repeat.
Squeeze your shoulder blades hard at the top of every rep
Don't let your hips sag — keep the body rigid throughout
Don't pull with just your arms — drive your elbows back and down
Shoulder Tap Plank
3 × 10 each
+
1
Get into a high plank — arms straight, hands under shoulders.
2
Brace hard, then lift one hand and tap the opposite shoulder.
3
Replace the hand and repeat on the other side. Alternate for 10 per side.
Brace your core before every single tap — don't wait until you're already rotating
Slow is better — the goal is zero hip rotation, not fast reps
Don't let your hips rotate side-to-side — if they are, widen your feet or slow down
WEEK 3 & 4

Build

Adding volume & difficulty 🔒 Locked

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WEEK 5 & 6

Strength

Progressive overload 🔒 Locked

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WEEK 7 & 8

Peak

Test your new strength 🔒 Locked

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Your Coach
Liam coaching

Why trust a 18-year-old gymnast?

Because I started exactly where you are. I know what it's like to have zero strength, zero flexibility, and zero idea what you're doing.

I've been training gymnastics since I was 7 years old, coached kids and adults of all levels at my local club, and competed at the national level in Canada. I've seen what works and what doesn't — at every level.

This program is built the way my coaches built me. Progressive, intentional, and designed to actually work.

2nd Place — Canadian National Championships
Elite Canada Champion (Junior)
Coached athletes from age 6 to 50+
11+ years of competitive gymnastics

Ready to start?

Get the full 8-week program. No equipment, no excuses, just results.

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