{"title":"At Home Workout Programs","description":"","products":[{"product_id":"bodyweight-foundations-program","title":"Bodyweight Foundations Program","description":"\u003cdiv class=\"relative basis-auto flex-col -mb-(--composer-overlap-px) pb-(--composer-overlap-px) [--composer-overlap-px:28px] grow flex\"\u003e\n\u003cdiv class=\"flex flex-col text-sm pb-25\"\u003e\n\u003csection class=\"text-token-text-primary w-full focus:outline-none [--shadow-height:45px] has-data-writing-block:pointer-events-none has-data-writing-block:-mt-(--shadow-height) has-data-writing-block:pt-(--shadow-height) [\u0026amp;:has([data-writing-block])\u0026gt;*]:pointer-events-auto scroll-mt-[calc(var(--header-height)+min(200px,max(70px,20svh)))]\" dir=\"auto\" data-turn-id=\"request-WEB:5db3ef60-103d-4e10-b075-dd3a64052682-21\" data-testid=\"conversation-turn-42\" data-scroll-anchor=\"true\" data-turn=\"assistant\"\u003e\n\u003cdiv class=\"text-base my-auto mx-auto pb-10 [--thread-content-margin:var(--thread-content-margin-xs,calc(var(--spacing)*4))] @w-sm\/main:[--thread-content-margin:var(--thread-content-margin-sm,calc(var(--spacing)*6))] @w-lg\/main:[--thread-content-margin:var(--thread-content-margin-lg,calc(var(--spacing)*16))] px-(--thread-content-margin)\"\u003e\n\u003cdiv class=\"[--thread-content-max-width:40rem] @w-lg\/main:[--thread-content-max-width:48rem] mx-auto max-w-(--thread-content-max-width) flex-1 group\/turn-messages focus-visible:outline-hidden relative flex w-full min-w-0 flex-col agent-turn\"\u003e\n\u003cdiv class=\"flex max-w-full flex-col gap-4 grow\"\u003e\n\u003cdiv data-message-author-role=\"assistant\" data-message-id=\"89aabdd9-cb8b-4297-8a2c-4f9d2fd557c8\" dir=\"auto\" data-message-model-slug=\"gpt-5-3\" class=\"min-h-8 text-message relative flex w-full flex-col items-end gap-2 text-start break-words whitespace-normal outline-none keyboard-focused:focus-ring [.text-message+\u0026amp;]:mt-1\" data-turn-start-message=\"true\" tabindex=\"0\"\u003e\n\u003cdiv class=\"flex w-full flex-col gap-1 empty:hidden\"\u003e\n\u003cdiv class=\"markdown prose dark:prose-invert w-full wrap-break-word dark markdown-new-styling\"\u003e\n\u003cp data-start=\"0\" data-end=\"335\"\u003eBodyweight Foundations is a structured 12-week training program designed to build strength, control, and confidence using nothing but your bodyweight. Built around fundamental movement patterns - squat, hinge, push, pull, and core - the program develops a well-rounded base that supports both performance and long-term progression.\u003c\/p\u003e\n\u003cp data-start=\"337\" data-end=\"881\"\u003eThe program follows a 4-day upper\/lower split, allowing you to train each movement pattern effectively while still prioritising recovery. It also uses an alternating A\/B weekly structure, meaning each week introduces slight variations in exercises, tempo, or intensity to keep your body adapting and progressing without plateauing. The first phase focuses on mastering technique, stability, and control, while the second phase progresses into more challenging variations, including unilateral movements and increased time under tension.\u003c\/p\u003e\n\u003cp data-start=\"883\" data-end=\"1256\" data-is-last-node=\"\" data-is-only-node=\"\"\u003eDesigned to be completed anywhere with minimal setup, Bodyweight Foundations removes the need for equipment while still delivering a clear, progressive system. Whether you’re starting your training journey or looking to refine your movement quality, this program provides a professional, evidence-based approach to help you get stronger, move better, and train with intent.\u003c\/p\u003e\n\u003c\/div\u003e\n\u003c\/div\u003e\n\u003c\/div\u003e\n\u003c\/div\u003e\n\u003cdiv class=\"mt-3 w-full empty:hidden\"\u003e\u003c\/div\u003e\n\u003c\/div\u003e\n\u003c\/div\u003e\n\u003c\/section\u003e\n\u003c\/div\u003e\n\u003c\/div\u003e","brand":"Syncd Australia","offers":[{"title":"Standard","offer_id":43945944285220,"sku":null,"price":49.99,"currency_code":"AUD","in_stock":true},{"title":"Premium","offer_id":43945944317988,"sku":null,"price":79.99,"currency_code":"AUD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0765\/9510\/1732\/files\/Bodyweight_Foundations_Program.jpg?v=1775299638"}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0765\/9510\/1732\/collections\/SYNCD_20260328-34.jpg?v=1775004786","url":"https:\/\/syncd.au\/collections\/at-home-workout-programs.oembed","provider":"Syncd Australia","version":"1.0","type":"link"}