A complete 4-week plan. No gym. No equipment. No excuses.
Thirty focused minutes beats ninety distracted ones, and almost nobody actually trains
for ninety. Four sessions a week, thirty minutes each, in the space beside your bed.
Every exercise scales to three levels, so it works if you can't do a push-up yet and it
still works when you can do thirty.
What's inside (30 pages)
- Four complete sessions — push, legs, pull and full body
- 16 workouts across 4 weeks, with real progression built in
- A level system for every movement, from building to advanced
- Form standards for the five patterns that cover everything
- Warm-up and cooldown, both inside the 30 minutes
- 16-exercise library using nothing but a chair, a table and a towel
- Printable wall chart
- A 15-minute version for the weeks life gets in the way
- Full progress tracker
Who it's for
Anyone training at home, travelling, or starting over. Complete beginners through to
people who train regularly and need a plan that doesn't need a gym.
