Some plans work better on paper. I keep one on the fridge, because a sheet I walk past ten times a day nags me more politely than any app. These are the most useful routines from the site, each on a single page.
To print: press “Print or save as PDF” under a workout. Only that workout prints. To download a PDF: choose “Save as PDF” as the printer in the window that opens. “Download as text” gives you a plain file you can paste into your notes app.
This is general information, not medical advice. Speak to your doctor before starting if you have a health condition, an injury, or have been inactive for a long time. See the medical disclaimer.
5-Minute Mini Workout
| Done | Exercise | How much |
|---|---|---|
| Marching on the spot | 60 seconds | |
| Bodyweight squat | 10 reps | |
| Wall push-up | 10 reps | |
| Glute bridge | 10 reps | |
| Forearm plank | 20 seconds | |
| Marching on the spot | 60 seconds |
For the days when a full session will not happen. Rest whenever you need to. Full guide: Indoor workouts for rainy days.
20-Minute Indoor Workout
| Done | Block | What to do | Time |
|---|---|---|---|
| Warm-up | Marching 60 sec, arm circles 40 sec, cat-cow 8 reps | 3 min | |
| Round 1 | Squat x10, wall push-up x10, glute bridge x12, fast marching 45 sec | 5 min | |
| Round 2 | Reverse lunge x8 each side, incline push-up x8, dead bug x8 each side, step touches 45 sec | 5 min | |
| Round 3 | Wall sit 20 sec, superman x8, forearm plank 20 sec, shadow boxing 45 sec | 4 min | |
| Cool-down | Slow walking on the spot, then hamstring, chest and calf stretches | 3 min |
The times are a guide, not a test. Quiet enough for a flat. Full guide: Indoor workouts for rainy days.
15-Minute Group Workout
| Done | Exercise | Per round | Level 1 | Level 3 |
|---|---|---|---|---|
| Squat | 12 reps | To a chair | Pause 2 seconds at the bottom | |
| Push-up | 10 reps | Against a wall | From the floor, slowly | |
| Glute bridge | 12 reps | Lift halfway | Hold the top 3 seconds | |
| Step touch | 45 seconds | Small steps | Add a small squat |
Two minutes of marching to warm up, then three rounds with a minute of rest between them, then one minute of stretching. Everyone does the same count at their own level. Full guide: Best group exercises at home.
30-Minute Group Workout
| Done | Block | What everyone does | Time |
|---|---|---|---|
| Warm-up | March and clap 60 sec, arm circles 40 sec, chair squats x8 | 4 min | |
| Round 1 | Squat x12, push-up x10, glute bridge x12, step touch 45 sec | 6 min | |
| Round 2 | Reverse lunge x8 each side, plank 25 sec, dead bug x8 each side, fast marching 45 sec | 6 min | |
| Partner block | High-five push-up x8, cushion pass sit-up x12, partner wall sit x2 | 7 min | |
| Team finisher | One team game | 4 min | |
| Cool-down | Slow marching, then hamstring, chest and calf stretches together | 3 min |
One person reads this out and keeps the timer. Rest 45 to 60 seconds between exercises. Full guide: Best group exercises at home.
12 Days of Christmas Workout: Beginner Version
| Number | Exercise | Notes |
|---|---|---|
| 1 | Squat to stand with a reach overhead | One slow, full rep |
| 2 | Incline push-ups | Hands on a sofa or kitchen counter |
| 3 | Glute bridges | Squeeze at the top |
| 4 | Reverse lunges | Two per leg |
| 5 | Bodyweight squats | Sit back, heels down |
| 6 | Standing knee raises | Three per leg |
| 7 | Wall push-ups or knee push-ups | Body in a straight line |
| 8 | Calf raises | Hold a wall for balance |
| 9 | Step jacks | Step out, no jump |
| 10 | Marching high knees | Five per leg |
| 11 | Standing side bends or trunk twists | Controlled |
| 12 | Seconds of plank | Knees down if needed |
Round 1 is exercise 1. Each new round adds the next exercise, then works back down to exercise 1. The number is also the rep count. Full guide: 12 days of Christmas workout.
Knee-Friendly Leg Workout
| Done | Exercise | Sets | Reps |
|---|---|---|---|
| Step-up | 3 | 10 to 12 per leg | |
| Lateral step-down, 3 seconds down | 3 | 8 to 10 per leg | |
| Split squat | 3 | 8 to 12 per leg | |
| Wall sit | 3 | 30 to 45 seconds | |
| Lateral band walk | 3 | 10 steps each way |
Rest 60 seconds between sets. Keep your knee in line with your second toe. Stop if you feel sharp pain. Full guide: VMO exercises.
4-Week Beginner Program at a Glance
| Week | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|---|
| 1 | Full-Body Start, 10 min | Easy walk, 15 min | 15-Minute Full-Body | Rest | Gentle mobility, 10 min | 15-Minute Full-Body | Rest |
| 2 | Morning Wake-Up, 12 min | Brisk walk, 20 min | Full-Body Strength, 15 min | Mobility flow, 10 min | Beginner Core, 12 min | Rest | Light activity, 20 min |
| 3 | Lower-Body Strength, 18 min | Brisk walk, 25 min | Upper-Body Strength, 18 min | Mobility flow, 12 min | Core Strength, 15 min | Rest | Active recovery, 20 min |
| 4 | Full-Body Builder, 20 min | Longer walk, 30 min | Build your own workout, 20 min | Mobility flow, 12 min | Lower-Body Strength, 20 min | Rest | Victory Session, 20 min |
Cross off each day as you finish it. The program page has every session and saves your progress. Full guide: 4-Week Beginner Program.
Get each week of the plan by email
One email at the start of each week with that week’s sessions. Four emails in total, then they stop. Free, and you can unsubscribe at any time.