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Strong at Home · free plan

Four weeks. Twenty minutes. No gym.

A free plan for your living room: four printable weeks, one kettlebell or none, and a short video for every move. It arrives as soon as you sign up, then one tip a week for a month.

4,300 people started it this yearLeave in one click

Free · 4 weeks
A flat-shapes illustration of a smiling young woman lifting a kettlebell

Week 1 Start

  • 3 rounds: 10 squats, 8 push-upsMon
  • Brisk walk, 20 minutesTue
  • 3 rounds: lunges, plank, bridgesWed
  • Stretch, 10 minutesThu
  • Your choice: walk, swim or danceSat

Every move has a 1-minute video. Knees on the floor are fine.

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