A four week programme for people new to exercise or returning after a long break. Three short sessions a week, about 30 minutes each, using a chair, a low step and a pair of light dumbbells or two tins.

What is inside

• Four weeks of three sessions: lower body and core, upper body, and full body
• Five exercises per session with sets, reps, rest times and a coaching tip for each
• Gradual progression from week to week
• Warm-up and cool-down checklists
• Progress log and a 12 session tracker

Who it is for

Beginners who want a clear plan to follow at home, with no gym membership and no complicated kit.

How it works

Download the PDF straight after purchase. Print it and tick off each session, or use it on a tablet. 12 pages, A4. Nothing is posted.

Please note

This programme is general information, not medical advice. If you have an injury, a heart or blood pressure condition, are pregnant, or have not exercised for a long time, check with your GP before you begin. Stop immediately if you feel pain, dizziness or chest discomfort.

AI disclosure: the cover and lifestyle images on this page are AI-generated. This guide was written with AI assistance.