4-Week Home Workout Starter
Three sessions a week, 30 to 45 minutes each. You will need a 6mm mat and a basic resistance band set (light, medium, heavy). The full PDF includes warm-ups, exercise demonstrations and a print-friendly weekly journal.
Weekly structure
| Day | Focus | Duration |
|---|---|---|
| Mon | Full-body push/pull | 35 min |
| Wed | Lower body + core | 40 min |
| Fri | Cardio + mobility | 30 min |
Week 1 sample (Monday)
- Warm-up: 5 min cat-cow, deep squat hold, arm circles.
- Band squat: 3 x 12 (light band looped above knees).
- Band push-press: 3 x 10 (each side).
- Band row: 3 x 12 (anchored at door).
- Glute bridge: 3 x 15.
- Dead bug: 3 x 10 each side.
- Cool-down: 5 min slow stretch.
Get the full 18-page PDF
Includes weeks 1-4, exercise photos, weekly journal and progression rules.
Add PDF to cart $9