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 · 13 printable pages
4-Week Tabata Starter Plan for Women
Short 4-minute Tabata blocks, three sessions a week, from your first block to a full 16-minute session. 16 moves with no-jump swaps.
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What’s inside
Tabata is one of the simplest ways to fit real conditioning into a busy week: 8 rounds of 20 seconds of work and 10 seconds of rest, four minutes per block.
This plan starts with two blocks and an honest effort level, adds a block in week 2, harder versions in week 3, and finishes with your first full 16 minutes. Every move has an easier, no-jump version.
- Short workouts you can repeatHow the plan works
- Tabata 101Where it came from, and the honest version for beginners
- Warm up, cool down, stay safeA 3-minute warm-up before every session
- The move library, part 1Squats, lunges and more, each with easier and harder options
- The move library, part 2More moves for weeks 2 to 4
- Week 1: learn the rhythmTwo blocks, effort 6 to 7
- Weeks 2 and 3: add a block, then harder versionsThree blocks, effort 7 to 8
- Week 4: your first full 16 minutesFour blocks, three sessions
- Your 4-week trackerBlocks, round 1 reps and effort
A look at the pages
Who it’s for
- You want short workouts that still feel like real training
- You are a beginner or coming back after a break
- You need no-jump options for your knees or your neighbors
- You have about 20 minutes, three times a week
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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