fbpx

PREP PROGRAM

The Prep Program uses easy workouts from Bodyweight Rehab and Bodyweight Training 2.0 to provide a smart starting point and gradual progression for total newbies or those returning from a long layoff.

Get Started

Start with this training schedule if you want the easiest possible starting point. This 8-week Prep Program will prepare you for success. If you are just getting started with working out or coming back from an injury, this is your program.

WEEK 1
Monday
REHAB SIDE LYING
Tuesday
WORKOUT 1 – SIDE LYING WITH SINGLE KNEELING
Wednesday
STACK 1- SIDE LYING WITH SINGLE KNEELING
Thursday
STACK 2- SIDE LYING WITH SINGLE KNEELING
Friday
STACK 3- SIDE LYING WITH SINGLE KNEELING
Saturday
REST DAY
Sunday
REST DAY
WEEK 2
Monday

REHAB BACK LYING

Tuesday
WORKOUT 2 – BACK LYING WITH LUNGING
Wednesday
STACK 1- BACK LYING WITH LUNGING
Thursday
STACK 2- BACK LYING WITH LUNGING
Friday
STACK 3- BACK LYING WITH LUNGING
Saturday
REST DAY
Sunday
REST DAY
WEEK 3
Monday
REHAB FRONT LYING
Tuesday
WORKOUT 3 – FRONT LYING WITH STEP UPS
Wednesday
STACK 1- FRONT LYING WITH STEP UPS
Thursday
STACK 2- FRONT LYING WITH STEP UPS
Friday
STACK 3- FRONT LYING WITH STEP UPS
Saturday
REST DAY
Sunday
REST DAY
WEEK 4
Monday
STEP UP WITH SPIDERMAN
Tuesday
REHAB SIDE LYING
Wednesday
STORK STANCE WITH KICKOUT
Thursday
REHAB BACK LYING
Friday
HIP HINGE WITH INCH WORM
Saturday
REST DAY
Sunday
REST DAY
WEEK 5
Monday
GATE SWING WITH HIGH KICKS
Tuesday
REHAB FRONT LYING
Wednesday
STEP UP WITH SPIDERMAN
Thursday
REHAB SIDE LYING
Friday
CROSS STEP WITH SIDE KICKS
Saturday
REST DAY
Sunday
REST DAY
WEEK 6
Monday
HIP HINGE WITH INCH WORM
Tuesday
REHAB BACK LYING
Wednesday
STRADDLE STEP WITH TABLE TOPS
Thursday
REHAB FRONT LYING
Friday
STEP UP WITH SPIDERMAN
Saturday
REST DAY
Sunday
REST DAY
WEEK 7
Monday
YAYOG NOVICE TIMED SETS
Tuesday
STACK 1- SIDE LYING WITH SINGLE KNEELING
Wednesday
STACK 2- SIDE LYING WITH SINGLE KNEELING
Thursday
STACK 3- SIDE LYING WITH SINGLE KNEELING
Friday
YAYOG NOVICE LADDERS
Saturday
REST DAY
Sunday
REST DAY
WEEK 8
Monday
WORKOUT 2 – BACK LYING WITH LUNGING
Tuesday
STACK 1- BACK LYING WITH LUNGING
Wednesday
YAYOG NOVICE CIRCUIT TRAINING
Thursday
STACK 2- BACK LYING WITH LUNGING
Friday
STACK 3- BACK LYING WITH LUNGING
Saturday
REST DAY
Sunday
REST DAY

SHARE YOUR PROGRESS WITH US

×
×

Cart

Bodyweight Insider

Sign up for our newsletter and get the first two chapters of You Are Your Own Gym, recipes, Mark’s interview, and more for free!