4-Week Home Workout Plan
Know exactly what to do at home for your first month: three sessions a week of about 20–30 minutes, every move pictured.
- 4 weeks
- 3 sessions a week
- about 20–30 min
No-Equipment Exercise Cards
See each move clearly at your own pace and build a session from cards, without video.
- 28 cards
- no equipment
Instant digital download, nothing ships: one ZIP with separate US Letter and A4 PDFs.
Also in the 4-Week Home Start Kit with 4-Week Home Workout Plan, Home Workout Tracker and bonus files.
Look inside
Real pages from the files, shown smaller here.
What is inside
- 28 cards (N01–N28): 20 strength, core and cardio moves plus 8 warm-up and cool-down moves
- Each card: large Start and Finish pictures and the move name on the front; cue, easier and harder option and 12 session tick boxes on the back
- 4 cards per sheet, 92 × 125 mm each, with cut marks; backs line up for long-edge double-sided printing
- Start page: how to print, cut and use the cards
- Three ready-made card sessions of about 25 minutes with warm-up and cool-down
- How-to-print page
What exactly you get
- Pages
- 18 per edition, plus a 1-page how-to-print guide
- Paper sizes
- US Letter and A4 (separate PDFs)
- File
- One ZIP with 3 PDFs
- Delivery
- Instant digital download, nothing ships
What you need
A printer, paper (card stock if you like), scissors or a paper trimmer and a pen.
Good to know before you buy
- Cutting is by hand; double-sided printing depends on your printer (a single-sided route is included).
- Moves are shown as still pictures with written cues.
- No A5 file; card sheets must print at actual size (100%).
- Print-only: you write on the pages by hand; not a fillable PDF.
- No video, no coach and no app.
- General exercise guidance, not medical advice. Check with your doctor before starting and stop if anything hurts.
- Instant digital download, nothing ships.
Questions
How do I use the cards without a plan?
The deck has three ready-made card sessions of about 25 minutes with warm-up and cool-down. Or lay out your own cards and work through them.
Do I need a duplex printer?
No. The backs line up for long-edge double-sided printing, and a single-sided route is included.
Do they match the 4-week plan?
Yes. Each session page in the plan names the card number of every move.
Goes well with
Dumbbell Exercise Cards
See each dumbbell move clearly at your own pace and build a session from cards, without video.
- 20 cards
- dumbbells
Home Workout Tracker
Write down every home workout you do, ours or your own, and see where you are at a glance.
- 16 week pages
- print and write
No-Equipment Exercise Cards
Instant digital download, nothing ships: one ZIP with separate US Letter and A4 PDFs.