SpecialThe Transformation Arc
A 40-minute beginner full-body session built as the starting point of a training journey. Push-ups, chin-ups, bodyweight squats and jumping jacks cover the basic patterns, V-ups add core work, and a two-kilometre run finishes. Almost no equipment beyond a bar.
The Transformation Arc at a glance
- Level
- Beginner
- Duration
- 40 minutes
- Exercises
- 6
- Estimated burn
- ~400 kcal
- Equipment
- Bodyweight, plus a bar or bench for a few movements
- Muscles worked
- Chest, Back, Quads, Core
- Category
- Special
- Made for
- Everyone
- Price
- Free
6 exercises in The Transformation Arc
- 4 × 12
- 4 × 6
- 3Bodyweight Squat4 × 20
- 4Jumping Jack3 × 40
- 5V Up3 × 15
- 6Running1 × 2 km
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run The Transformation Arc
Scale everything without guilt: knee push-ups, band-assisted chin-ups and a walk-run for the two kilometres all keep the session intact. Rest 60 to 90 seconds. Run it three times a week for a month and the same session will feel completely different.
The Transformation Arc — questions
How long does The Transformation Arc take?
About 40 minutes from the first set to the last. The session contains 6 exercises and burns roughly 400 kcal for an average trainee.
What equipment do you need for The Transformation Arc?
Bodyweight, plus a bar or bench for a few movements. The session is built around Push Up, Chin Up, Bodyweight Squat and more, and every exercise comes with a demo video in the GymiaFit app.
Is The Transformation Arc suitable for beginners?
Yes. The Transformation Arc is graded beginner: the movements are simple and the volume is deliberately low, so it works as a first session. Follow the scaling notes in "How to run it" and add sets only once the current version feels controlled.
Which muscles does The Transformation Arc work?
Chest, Back, Quads, Core. 6 exercises, starting with Push Up, Chin Up, Bodyweight Squat.
Is The Transformation Arc free?
Yes. The Transformation Arc is free to import into GymiaFit on Android and iOS — every set, rep and rest timer is loaded for you, with no account tricks and no paywall.
Train it, don't screenshot it.
One tap puts every set, rep and rest timer of The Transformation Arc into the GymiaFit app — free, no account tricks, no paywall.
Import workout freeOpens in the app · Android & iOS
Similar free workouts
Browse all 260 free plans in the GymiaFit workout library, or read training guides on the blog.