Free during launch — no card, no waitlist
Foundations
Start from zero, build to the standard circuit with real structure.
The video-guided version of the free beginner path — a 4-week, day-by-day progression from your first push-up to running the full standard circuit with clean form.
What you get
- —4 weeks of scheduled sessions, 3-4 days/week
- —A video demo + form cue for every movement
- —Weekly volume increases, built to avoid injury
- —Direct hand-off into the standard circuit or 30-Day Transformation
Prefer the simpler, write-up-only version instead? See the free beginner path.
How the program is structured
Week 1 — Learn the Movements
Low volume, full range of motion, form over everything.
Push-Ups
Hands under shoulders, body in one straight line, chest to floor.
Bodyweight Squats
Feet shoulder-width, sit hips back and down, drive through heels.
Plank Hold
Forearms down, straight line from head to heels, brace the core.
Jumping Jacks
Full arm and leg extension, land soft, steady rhythm.
Week 2 — Add Pull & Volume
Introduce pulling work and add a round.
Prone Row
Face down, arms out wide, lift your chest an inch off the floor and pull your elbows back toward your ribs, squeezing the shoulder blades together.
Alternating Lunges
Step forward, back knee grazes floor, drive back up through front heel.
Sit-Ups
Feet anchored, curl chest to knees, control the descent.
Week 3 — Progress the Push-Up & Pull-Up
Move toward harder variations as reps get easier.
Hand-Release Push-Ups
Lower all the way down, lift both hands off the floor briefly, then press back up — the Army Fitness Test standard, removes any bounce out of the bottom.
Tricep Dips
Hands on a bench behind you, lower until elbows hit ~90°, press up.
High Knees
Drive knees to hip height, quick feet, pump the arms.
Week 4 — Standard-Circuit Ready
Full pace, full rounds — ready to graduate to the standard program.
Burpees
Squat, hands down, kick back to plank, push-up, jump feet in, jump up.
Mountain Climbers
Hands under shoulders, drive knees to chest quickly, keep hips low.
Flutter Kicks
Lower back pressed down, small fast alternating leg kicks.
13 movements, 4 phases — videos are in production. Everything above works today with the written cue and the free tools linked throughout this site.
Want a heads-up on new videos for this program?
You already have full access above — no signup needed. Leave your email if you'd like a note as we add more movement videos here.
See the other programs
Foundations, the 30-Day Transformation, Navy SEAL PST Prep, and Army AFT Prep.