{"product_id":"beginner-workout-programme-4-weeks-at-home-no-gym-needed","title":"Beginner Workout Programme: 4 Weeks at Home, No Gym Needed","description":"\u003cp\u003eA 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.\u003c\/p\u003e\u003ch3\u003eWhat is inside\u003c\/h3\u003e\u003cul\u003e\n\u003cli\u003eFour weeks of three sessions: lower body and core, upper body, and full body\u003c\/li\u003e\n\u003cli\u003eFive exercises per session with sets, reps, rest times and a coaching tip for each\u003c\/li\u003e\n\u003cli\u003eGradual progression from week to week\u003c\/li\u003e\n\u003cli\u003eWarm-up and cool-down checklists\u003c\/li\u003e\n\u003cli\u003eProgress log and a 12 session tracker\u003c\/li\u003e\n\u003c\/ul\u003e\u003ch3\u003eWho it is for\u003c\/h3\u003e\u003cp\u003eBeginners who want a clear plan to follow at home, with no gym membership and no complicated kit.\u003c\/p\u003e\u003ch3\u003eHow it works\u003c\/h3\u003e\u003cp\u003eDownload the PDF straight after purchase. Print it and tick off each session, or use it on a tablet. 12 pages, A4. Nothing is posted.\u003c\/p\u003e\u003ch3\u003ePlease note\u003c\/h3\u003e\u003cp\u003eThis 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.\u003c\/p\u003e\u003cp\u003e\u003cem\u003eAI disclosure: the cover and lifestyle images on this page are AI-generated. This guide was written with AI assistance.\u003c\/em\u003e\u003c\/p\u003e","brand":"RunecastCopper","offers":[{"title":"Default Title","offer_id":67620260642994,"sku":null,"price":5.0,"currency_code":"GBP","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0253\/3942\/8946\/files\/1-cover_d95914e0-c464-4bcd-80c0-88bc205ae466.jpg?v=1791006686","url":"https:\/\/runecastcopper.com\/products\/beginner-workout-programme-4-weeks-at-home-no-gym-needed","provider":"RunecastCopper","version":"1.0","type":"link"}