3-DAY FULL BODY, BODYWEIGHT

No subscription or reoccurring fees for the Don Saladino app. The app is FREE. Your purchased programs will be stored & accessed within your app account.

ABOUT THE PROGRAM

The 3-Day Full Body Bodyweight Program delivers everything you need to move better, get stronger, burn fat, and boost your energy. Across three unique sessions each week, you’ll lay an athletic foundation, build total-body endurance, and develop explosive power with core stability. Each workout blends mobility, strength, and cardio-based intervals so you finish every session feeling energized, capable, and ready for more. Includes 3 strategic progressions over 6 weeks to keep your body adapting and your results climbing.

🛠️ PROGRAM STRUCTURE
Day 1. Full Body Athletic Foundation – focuses on blending mobility work, lower-body strength, pushing power, and core control. This day prioritizes movement quality, joint preparation, and establishing strong, efficient full-body patterns.

Day 2. Full Body Volume & Flow - a dynamic mix of functional mobility, volume-based strength work, and athletic movement designed to improve overall efficiency, endurance, and coordination.

Day 3. Full Body Power & Core Stability - combinies explosive bodyweight drills with core and stability training to challenge your control, balance, and conditioning in a compact, high-output format.

Ready to train anytime, anywhere? Buy the 3-Day Full Body Bodyweight Program!

DAY 1 BREAKDOWN:

🔍 BODYWEIGHT STRENGTH - This workout is designed to build a strong foundation by focusing on mobility, stability, and overall body control. It prepares your body for more challenging exercises throughout the program, helping you develop a balanced strength base and improve functional movement patterns that will enhance your overall fitness.

 🧘 A BLOCK: Activation / Mobility
A1: Lunge to Reach – Opens hips and thoracic spine to prep for full-body movement
A2: Single Leg Glute Bridge – Activates glutes and stabilizers for better lower body control
A3: Hip 90/90 with Transitions – Improves hip mobility and internal/external rotation
A4: Cats & Dogs – Warms up the spine and promotes core awareness
🟢 Purpose: Activate key muscles, improve mobility, and prime the body for a safe and effective strength session.

🦵B BLOCK: Lower Body Strength
B1: Seesaw Lunge – Challenges balance, coordination, and leg strength through a dynamic pattern
B2: Lateral Lunge – Strengthens adductors and glutes while improving lateral movement
🟢 Purpose: Build foundational lower body strength and mobility with controlled, functional movements.

💪 C BLOCK: Upper Body Strength
C1: Push-Up – Builds upper body pushing strength and core integration
C2: Prone W Press – Activates postural muscles and improves shoulder health
🟢 Purpose: Develop pressing strength while reinforcing posture and shoulder function.

🥵 D BLOCK: Core Stability
D1: Side Plank Elbow to Knee – Enhances oblique and hip flexor strength with anti-rotation control
D2: Reverse Crunch – Targets lower abdominals while minimizing spinal strain
🟢 Purpose: Strengthen the core through controlled, functional movements that support full-body training.

🏁 E BLOCK: Conditioning Finisher
E1: High Knees Intervals – Elevates heart rate and finishes the session with explosive energy
🟢 Purpose: Boost cardiovascular output, improve athleticism, and leave you feeling energized.

Ready to train anytime, anywhere? Buy the 3-Day Full Body Bodyweight Program!