28-Day Bodyweight Blueprint for Beginners

FULLY ONLINE, APP-BASED, COACH-SUPPORTed.

You’ve already made enough decisions today. Starting a workout shouldn’t feel like another one. Between long work hours and constant mental load, even figuring out where to start feels exhausting.

We remove the thinking. You just start moving.p.

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PERSONAL TRAINING | Fully Online, App-Based coaching

28-Day Bodyweight Blueprint for Beginners Overview

This is a simple, guided 28-day starting point to build your fitness foundation. You’ll follow two equipment-free bodyweight workouts each week, alongside small daily habits like hydration and movement — all guided inside the app. It’s designed to be “living room–friendly”, not a hardcore program, and not a weight loss push.

WHO

This blueprint is for beginners and busy professionals who know they should start… but don’t know how. Maybe you’ve been putting it off, you’ve tried before, but couldn’t stay consistent. Or maybe everything just feels too overwhelming. This is your starting point. Think of it as a Level 0 — something that removes the noise and gives you a clear way in.

why it works

The program removes the thinking; you just show up. By focusing on consistency over intensity, the goal is to help you build confidence, establish a solid movement foundation, and reclaim your daily energy levels. You receive active, chat-based support from our coach, Gina Chan, who adjusts your program based on a simple initial benchmark test.

WHat to expect

Adjusted Bodyweight Workouts

Starting off with a simple benchmark test to measure your current fitness level, your coach will adjust the exercise reps so you are working safely at a comfortable pace. You will get exactly two simple, equipment-free bodyweight sessions per week designed specifically for beginners.

App-Based Guidance & Daily Habits

Get a clear, 28-day digital map delivered right to your phone using our app. Alongside your workouts, you will focus on high-impact daily habit wins, like hydration and step tracking. This helps you build a solid movement foundation and gradually reclaim your daily energy, rather than focusing on extreme weight loss.

Active Chat Support & Accountability

Even though the program is fully online, there is no guessing and no random workouts. Our Founder and Head Trainer, Gina Chan, provides active online guidance and is available via chat to answer your questions. Your coach gets notified the moment you complete a task, offering continuous motivation and allowing you to check in and stay on track toward your goal.

Meet Your coach

Guided Support Every Step of the Way

Every workout is delivered through the app, but behind it, a real coach is making sure you’re on track.

Gina Chan, FITFAMCO’s Founder and Head Trainer, will be guiding you throughout the program — monitoring your progress, making adjustments as needed, and being available via chat during working hours on weekdays whenever you need support or clarity.

A plan gives you direction. Proper guidance is what drives results.

Read Bio

Take a Look Inside the App

Wondering what your daily roadmap actually looks like? Here is a sneak peek at the simple daily tasks and real human chat support waiting for you inside.

Ready to start your foundation?

Enquire Now!

What This Program Includes
(and What It Doesn’t)

We don't believe in overpromising. We are clear about exactly what you get so you can focus entirely on showing up.

+ Fully online, app-based coaching.

+ Weekly equipment-free bodyweight workout program (2 sessions per week), including benchmark tests.

+ Reps, sets, and alternative exercises are customised according to your fitness level.

+ Active, human chat support from Coach Gina (Monday-Friday).

+ High-impact daily habit wins (e.g., hydration, steps, etc.)

What’s Included:

what’s not included:

- No 1-on-1 video calls (this program is app-based chat only).

- No complex food journals or nutrition coaching.

- No heavy weights or gym required.

testimonials

  • I’ve been using the app for a few weeks now, and it’s been really helpful, especially since I’m still quite new to working out. My PT, Gina, has been very supportive from the start. She checks in regularly and is always quick to respond whenever I have questions. I can also reach out anytime I have difficulty with certain movements, and she’ll suggest alternatives or adjustments that work better for me. At the beginning, I did a few simple assessments so the workouts could be planned based on my fitness level. I like that it still pushes me, but not to the point where it feels overwhelming or makes me want to give up. The workouts are also kept under an hour, which honestly helps a lot. With a 9–6 schedule, it’s something I can actually fit into my day without feeling too tired after. There are also a few small habits I’ve been asked to work on, which makes the whole process feel more manageable and not too drastic. Even in just a few weeks, I can already feel a difference. I feel a bit stronger and more motivated to keep going. Overall, I’m glad I started, it’s been a really positive experience so far.

    Nesia Maya

  • Honestly, this was exactly what I needed. Work has been crazy lately and I just didn't have the mental capacity to plan out gym sessions after being in the office all day. Being able to just open the app and do the routine in my living room was a game changer. Gina is super sweet and encouraging in the chat too. First time in years I actually finished a 4-week program without giving up.

    Mark T.

  • I haven't exercised consistently in like 2 years and going to a crowded gym gave me so much anxiety. I love that this is 100% at home. I was a bit worried about the workout but Gina actually tweaked the reps for me so I wouldn't die lol. I'm feeling way less sluggish during the workday now. Highly recommend if you’re trying to start from zero again :)

    Jasline

GET STARTED AT OUR LAUNCH PRICE

sgd 350/month

sgd 199/month

It’s just less than SGD 50/week!

Start Your 28-Day Plan

still thinking about it?

Tap the arrow to see our process.

  • Step 1: The Welcome Email & App Setup.

  • Step 2: finding your starting point.

  • Step 3: We Adjust Your Routine.

  • Step 4: Track & Move.

  • Step 5: measure Your Progress.

sign up now

Once your payment has been received, we’ll send you an email within 1–2 business days. If you don’t see it in your inbox, please check your junk or spam folder.

  • Technically, this is not a weight loss program. But if you do lose weight from it, that’s a bonus!

    We do not focus on "shredding" or extreme intensity. This program is an energy kickstarter designed to help you reclaim your energy, build a solid movement foundation, and improve your consistency at a comfortable pace.

  • While you can complete your habits and workouts in the app at any time of day, our trainer is online Monday to Friday between SGT 10 am - 5 pm. You can drop your questions in the chat anytime, and you can expect a response within 24–48 hours.

  • Not at all. While the program uses a structured foundation so you aren't guessing, the trainer is still taking care of you. You will complete a benchmark test at the start, and we will adjust the exercise reps according to your specific level so you are moving safely.

  • Zero equipment and zero gym required. Every session focuses on simple, equipment-free bodyweight exercises. It is designed to be completely safe and "living room friendly".

  • For these 28 days, we focus on exercise and building simple, sustainable habits. To keep things manageable and avoid overwhelm, detailed nutrition coaching or meal plans aren’t included in this phase.

    However, if you’re looking to take your results further, we do offer personalized nutrition coaching to support your goals here.

  • This program does not include 1-on-1 video calls by default, as it is built around flexible, affordable app-based coaching.

    However, if you’d like more personalised, real-time support, you can add on a private session with your trainer anytime.

  • Your coach will do their best to support and answer questions related to the program throughout your journey.

    To keep coaching focused and effective, topics outside the program scope (such as detailed training plans or nutrition guidance) are not covered. If you’d like more personalised support, you can top up for additional fitness or nutrition consultations.

  • Then you are in the exact right place. This system is a "Level 0" entry point designed specifically for beginners and those returning to exercise after a long break.

  • After completing the program, you’ll have a few options depending on your goals. You can continue applying what you’ve learned and build consistency on your own, using the habits and workouts as your foundation.

    If you’d like to keep the momentum going, you’re also welcome to extend and continue training with guided support.

    For those looking to go more in-depth with personalised guidance, you can explore our personal training packages for a more tailored approach to your fitness and nutrition goals.

Frequently asked questions