Getting back on track (bodyweight)

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Looking for a rep and sets-based workout plan without the coaching?

Welcome to our goal-driven tailored workout plan series!

Level: Getting back on track

Goal: Getting started or getting back on track - while getting stronger (bodyweight only)

Your ROI:
- Carefully and thoughtfully curated sequences of workouts tailored to get you back on track while getting stronger.

- Ability to train from anywhere, all you need is a pair of dumbbells! 

- Progressively more challenging exercise sequences as the plan progresses.

- Ability to decide the weight load and training days. This plan can be as effective with low weights as heavier weights, this is about tailoring the plan to your unique needs. 

- This plan is also a ritual that reminds you to make yourself a priority.

Plan details:

*Some of these exercises on this plan can be taxing for the back and knees, this plan is not recommended if you have pre-existing joint and mobility issues or conditions.

Total plan length:

5 weeks (start anytime)

The total number of training days:


The total number of rest days:


The ratio of cardio to weights:

There is 1 full day of steady-state cardio, 1 day of reps and sets, and 2 days of combined cardio + reps and sets. 

Muscle groups worked:

Total body

The total length of workouts:

The workouts vary between 30 minutes and 60 minutes depending on the day (cardio or weights, time will vary per person), including warmup and cool down.

Adding or reducing reps can help you add or remove time from each workout according to your schedule and needs.

What is included:

A 5-week workout plan (with written instructions at the end of the document and video demonstration links) is included.

Watching the video demonstrations is recommended before starting.

Who is this plan designed for:

Those who want to get back on track (using bodyweight only) while toning up.

This is a plan with reps and sets, not circuits and drills. There are no planks, no jumping jacks, and no burpees in this plan.

Some exercises on the plan include: 

Reverse crunches, glute bridges, isometric squats, frog squats, lunges, and triceps push-ups. 

*Some of these exercises on this plan can be taxing for the back and knees, this plan is not recommended if you have pre-existing joint and mobility issues or conditions.

Keep me updated on how it is going and feel free to reach out if you have any questions about the plan! 

What to do when the 5 weeks are up?

Take a few days to rest and tweak the existing plan to add challenge by trying variations or increasing your weight load, look into our 5-week getting back on track (dumbbells only) plan, our 5-week intermediate plan (if ready), 1 on 1 coaching is not offered at this time.

Digital products:

As this is a digital download, there are only taxes, but no shipping.

Client service promise:

We will get back to you within 24-72 hours when you e-mail:

All sales final policy explained: 

Technical issues and exchanges only:

If the digital download link is broken / if there’s a technical issue: we can exchange the product for a functional file by sending you a new file via email (of the same digital product originally purchased, exchanges cannot be made between plans of different levels or ebooks, it must be the same plan originally purchased). 

Because digital product files are accessed in full by the client upon receipt, they are considered non-refundable and may not be returned/refunded, so they are a final sale.

Unauthorized distribution:

Downloading or distributing copyrighted material, including through peer-to-peer file sharing, without the permission of the copyright owner is against the law. Illegal downloading or distribution of copyrighted materials will be prosecuted to the fullest extent of the law.

Plan disclaimer:

By participating in this program, you have read the following disclaimer and agree: This program and its content is not intended to diagnose or treat any diseases. Always consult with your primary care physician or licensed healthcare provider for all diagnoses and treatment of any diseases or conditions, for medications or medical advice as well as before changing your health care regimen.

By participating in this plan or program, you release Self-Love and Fitness of all liabilities from taking the advice given.

By participating in this plan or program, you attest that you are not a minor (under the age of 18). 

If you experience dizziness, nausea, chest pain, or any other abnormal symptoms, stop the workout and call 911 or a physician immediately.