No-Equipment Exercise Cards
See each move clearly at your own pace and build a session from cards, without video.
- 28 cards
- no equipment
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
Instant digital download, nothing ships: one ZIP with separate US Letter and A4 PDFs.
Try the free 3-day starter first
Also in the 4-Week Home Start Kit with Home Workout Tracker, No-Equipment Exercise Cards and bonus files.
Look inside
Real pages from the files, shown smaller here.
What is inside
- Start page: how the plan works, rest rule, time estimate, what to do if you miss a day or a move hurts
- Your month: all 12 sessions on one page with tick boxes
- 12 session pages (4 weeks × 3 sessions), one page each: warm-up, 5 or 6 moves with Start and Finish pictures, cool-down
- Every move with its card number, dose, one cue, an easier and a harder option
- Each session page names its tracker slot (Week and Session)
- A finish page: what to do after week 4
- How-to-print page
What exactly you get
- Pages
- 16 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, a pen and space for a mat. Dumbbells are optional.
Good to know before you buy
- Bodyweight plan; dumbbells only as an optional harder option.
- Moves are shown as still pictures with written cues.
- No separate A5 file; the A4 file prints two pages per sheet at A5 size.
- 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.
Try it free
Questions
Is this enough if I have never followed a plan?
It starts at Week 1, Session 1 and says what to do on each page: the rounds, the reps or seconds, and the rest. Every move has an easier and a harder way. The start page says what to do if you miss a day or a move hurts.
Do I need dumbbells?
No. It is a bodyweight plan; dumbbells only appear as an optional harder option.
I did the free 3-day starter. Do I start again?
No. The start page sends you straight to Day 4 (Week 2, Session 1). Days 1 to 3 are still in the plan if you want them.
How do I get it?
Instant digital download, nothing ships: one ZIP with separate US Letter and A4 PDFs, plus a one-page how-to-print guide.
Goes well with
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
12-Week Home Strength Program
Keep going at home after your first month with dumbbell sessions that step up week by week, in three 4-week blocks.
- 12 weeks
- 36 sessions
- dumbbells
4-Week Home Workout Plan
Instant digital download, nothing ships: one ZIP with separate US Letter and A4 PDFs.