Checklist · 3 pages
Chair Tai Chi 15-Minute Routine Card
The full 15-minute seated tai chi routine on one printable card, plus easier and harder versions, a 5-minute desk version, safety notes and a 4-week tracker.
Free challenge · 15 printable pages
4-Week Beginner Strength Plan for Women
Two dumbbell workouts, two days a week, a little more over time. A simple first month of lifting for women 25+.
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What’s inside
Most beginner programs are buried under too many exercises. This one is not. You get two short full-body dumbbell workouts, A and B, and you repeat them for four weeks while adding a little each week.
Everything comes straight from my coachluke.com strength guides: the exercises, the sets and reps, the rest times and the way you progress. No secret moves. Just the basics, done consistently.
- Why liftWhat is actually true about metabolism, muscle and bone
- How the plan worksTwo days a week, five movement patterns, 30 to 40 minutes
- Workout AGoblet squat, one-arm row, floor press, suitcase carry
- Workout BRomanian deadlift, overhead press, reverse lunge, dead bug
- The eight compound movesThe whole vocabulary, with one key cue each
- Week by weekSame workouts, a little more each week
- 7 beginner mistakesAnd how to fix each one
- Staying with itThe plan is not the hard part. Showing up is.
- Your 4-week trackerWeights, sets and reps on one page
A look at the pages
Who it’s for
- You are new to lifting, or coming back after a long break
- You have a pair of dumbbells and about 35 minutes, twice a week
- You want a plan you can finish, not a forever program
- You want to protect muscle and bone as you get older
From Coach Luke
NASM CPT, CES, PES · NESTA Nutrition CoachI built this from the same guides I publish on coachluke.com, after 20+ years of coaching. No crash plans, no miracle claims. Just the basics laid out so you can print them and use them.
Get the free challengeEducation only, not medical advice. Check with your doctor before changing your diet, training or supplements.
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