A beginner, low-impact plan with no-equipment and minimal-equipment tracks. Learn the movements, add a little each week, then keep the version you can actually repeat.
Learn the movements, add a little over four weeks, then keep the version you can repeat. That's the whole method - two tracks, sixteen movement cards, and a fallback for your busiest day.
Every session in the planner is written both ways - pick one track, or mix them session by session.
Chair, wall, floor space and a sturdy support. Use wall push-ups, chair squats, bridges, bird dogs and supported lunges.
Add a light resistance band and a pair of dumbbells you can control comfortably. Use rows, hinges and presses where noted.
You could keep going for several more repetitions and can speak normally.
You are working, but the movement stays controlled and your form does not unravel.
Same three or four sessions. What changes is rounds, reps, and how many days you show up - never the whole plan at once.
Two short strength sessions, two easy-movement days, and a five-minute reset midweek.
Same two sessions, slightly more volume, plus an optional skill day for step-ups or hip hinges.
A third strength day joins the rotation, at a moderate, controlled effort throughout.
Choose four movements per session and settle on the schedule you'll actually repeat next month.
Every card gives you a plain cue, an easier and a harder variation, and space to write your own notes.
The full library also covers Supported Reverse Lunge, Standing Row with Band, Dumbbell Romanian Deadlift, Overhead Press, Calf Raise, Dead Bug Heel Tap, Step-Up, Band Pull-Apart and five warm-up and mobility moves.
Every session opens and closes the same way, so your body always knows what's coming.
Three session templates cover Strength A, B and C in both tracks - plus a Minimum Day for when the full session isn't happening.
A lightweight HTML log, included with the planner, for logging rounds, reps and effort without carrying paper to the gym.
Sized for US and Canada home printers.
Same layout, sized for A4 paper everywhere else.
No - it's built for that starting point. Week 1 is two short sessions using a chair and a wall, with an easier variation on every movement card.
Pick back up on the next scheduled session, or use the Minimum Day fallback to keep the habit going. There's no catch-up required and no streak to protect.
No. Track A uses a chair, a wall and floor space. Track B adds one light resistance band and a pair of comfortable dumbbells - nothing else.
Yes. Entries are stored locally in your own browser and never leave your device unless you choose to export a CSV yourself.
No. It's general education, not individualized exercise prescription. If you have a chronic condition, injury, or are pregnant or unsure what's appropriate, check with a qualified professional first.
Four weeks, sixteen movement cards, one fallback for your busiest day.
Get the planner - $27