Cue the 90's Transformation Montage Music
Ready to jump back into the basics? Maybe you're thinking, "AS IF! I already know how to workout!" but just like Cher from Clueless had to learn how to drive (eventually), we all need a solid foundation to feel confident in our movements.
Introduction Video
Introduction Video
Learn More
Back 2 Basics is great for:
Beginners who want a solid intro to fitness
Anyone needing a refresher after some time off
People with hypermobility looking for stability and control
Those recovering from injuries or postpartum and easing back into movement
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Because good form is everything! Whether you’re picking up weights, doing Pilates, or just trying to avoid feeling like a human pretzel, learning how to move properly makes all the difference.
Why Back 2 Basics?
This month-long fitness program is designed to help you:
Feel strong AF all month long
Build up your confidence so you stop second-guessing yourself
Master proper form so you can move safely and efficiently
Activate & engage the right muscles so you’re not just going through the motions
Program Overview
Introduction Video
Program Calendar
Suggested Equipment Guide
Simple Nutrition
Program Wallpaper Download
Module 1 – Start Here
Week 1 Introduction
Module 2 – Week 1
Day 1
Core Breathing
SIDE QUEST - Beginner Friendly Core
Day 2
Spinal Movement
SIDE QUEST - MystiCORE: Wanda's Hex
Day 3
Oblique Engagement
SIDE QUEST – MystiCORE: Loki's Trickster Twists
Day 4
Plank Basics
SIDE QUEST – Quick Core
Day 5
Side Plank Basics
SIDE QUEST – Hardcore: Punk Disney
Day 6
Ad Blast
SIDE QUEST - Quick Chest & Core
Day 7
Self Care Stretching
SIDE QUEST - MystiCORE: Cap's Super Solider Serum
Week 2 Introduction
Module 3 – Week 2
Day 8
Glute Activation
SIDE QUEST - Lazy Legs
Day 9
Inner & Outer Thigh Activation
SIDE QUEST - Standing Stretch
Day 10
Hamstring Activation
SIDE QUEST – Yoga: Hamstring Release
Day 11
Kick It
SIDE QUEST – Foam Rolling: Glutes
Day 12
Lunges & Squats
SIDE QUEST – Foam Rolling: Legs
Day 13
Glute Blast
SIDE QUEST – Eras: Red (Stretch)
Day 14
Self Care Stretching
SIDE QUEST - Booty Band Workout
Week 3 Introduction
Module 4 – Week 3
Day 15
Shoulder Movement
SIDE QUEST - Upper Body: Shoulder Mobility
Day 16
Push
SIDE QUEST - Foam Rolling: Chest & Neck
Day 17
Pull
SIDE QUEST – Foam Rolling: Back
Day 18
Triceps
SIDE QUEST – Upper Body: Flow
Day 19
Triceps
SIDE QUEST – Bonus: Flow 2
Day 20
Upper Body Blast
SIDE QUEST – Maasverse Stretch
Day 21
Self Care Stretching
SIDE QUEST - Quick Upper Body Burn
Week 4 Introduction
Module 5 – Week 4
Day 22
Abs & Booty
SIDE QUEST - Yoga: Strap In
Day 23
Abs & Arms
SIDE QUEST - Yoga: Unwind
Day 24
Booty
SIDE QUEST – Mental Health: Grateful
Day 25
Restore
SIDE QUEST – Choose a Foam Rolling Video
Day 26
H.I.P.
SIDE QUEST – Kiki's Delivery Stretches
Day 27
Ab Blast
SIDE QUEST – Luteal Phase 9
Day 28
Self Care Stretching
SIDE QUEST - Pop Bala: Disney 2
Our fitness equipment recommendations are based on what we love and use. Choose what works best for your specific needs! We’re always transparent about affiliate partnerships, which are clearly noted.
Equipment Guide
We'll help you maximize the most out of your fitness adventures with us by providing curated equipment lists. These lists feature reliable exercise items that we consider must-haves staples to have in your home gym. (We also use them all across the Microverse, so you'll get plenty of use out of them!)
Check Out the Guide
Back 2 Basics Program
Ready to hit play?
Because your fitness montage transformation is waiting! And not to brag but this program is all that and a bag of chips!
Jump into the basics!
Frequently asked questions
Back 2 Basics Programs
The Back 2 Basics program does not have a definitive start or end date. Our fitness programs are self study, which means you can start at any time!
Even if you're only at the pilot episode of your fitness journey, the Back 2 Basics program is the perfect one for you to begin with! It will help you gently through your first steps on your fitness journey setting you up for success.
Yes! The workouts are available for at-home or gym use.
Yes! You’ll just be moving within your range of motion. If you need further assistance, please reach out to the Squad Leaders in the online Discord community.
When does the program start?
What fitness level do I need to be for this program?
Can I do this workout from home?
What equipment do I need to participate?
What level membership subscription do I need?
I have Hypermobile Ehlers-Danlos Syndrome (HEDS) or Postural Orthostatic Tachycardia Syndrome (POTS), is it ok for me to participate?