4-Week No-Equipment Starter

Day by day

1. Day 1: Beginner Bodyweight30 min · Choose the easiest useful variation and build the habit.
2. Day 2: Desk Reset Mobility16 min · Choose the easiest useful variation and build the habit.
3. Day 3: Recovery dayChoose the easiest useful variation and build the habit.
4. Day 4: Conditioning Circuit28 min · Choose the easiest useful variation and build the habit.
5. Day 5: Core Control Foundation25 min · Choose the easiest useful variation and build the habit.
6. Day 6: Lower-Body Shape34 min · Choose the easiest useful variation and build the habit.
7. Day 7: Recovery dayChoose the easiest useful variation and build the habit.
8. Day 8: Beginner Bodyweight30 min · Repeat the schedule and add only a small amount of work.
9. Day 9: Desk Reset Mobility16 min · Repeat the schedule and add only a small amount of work.
10. Day 10: Recovery dayRepeat the schedule and add only a small amount of work.
11. Day 11: Conditioning Circuit28 min · Repeat the schedule and add only a small amount of work.
12. Day 12: Core Control Foundation25 min · Repeat the schedule and add only a small amount of work.
13. Day 13: Lower-Body Shape34 min · Repeat the schedule and add only a small amount of work.
14. Day 14: Recovery dayRepeat the schedule and add only a small amount of work.
15. Day 15: Beginner Bodyweight30 min · Use fuller ranges where control and comfort allow.
16. Day 16: Desk Reset Mobility16 min · Use fuller ranges where control and comfort allow.
17. Day 17: Recovery dayUse fuller ranges where control and comfort allow.
18. Day 18: Conditioning Circuit28 min · Use fuller ranges where control and comfort allow.
19. Day 19: Core Control Foundation25 min · Use fuller ranges where control and comfort allow.
20. Day 20: Lower-Body Shape34 min · Use fuller ranges where control and comfort allow.
21. Day 21: Recovery dayUse fuller ranges where control and comfort allow.
22. Day 22: Beginner Bodyweight30 min · Finish consistently and note which sessions you want to keep.
23. Day 23: Desk Reset Mobility16 min · Finish consistently and note which sessions you want to keep.
24. Day 24: Recovery dayFinish consistently and note which sessions you want to keep.
25. Day 25: Conditioning Circuit28 min · Finish consistently and note which sessions you want to keep.
26. Day 26: Core Control Foundation25 min · Finish consistently and note which sessions you want to keep.
27. Day 27: Lower-Body Shape34 min · Finish consistently and note which sessions you want to keep.
28. Day 28: Recovery dayFinish consistently and note which sessions you want to keep.