Get stronger at home with just your body weight
A simple 4-week bodyweight plan that tells you exactly what to do each day. 12 illustrated moves, two levels, a day-by-day calendar and simple trackers. No equipment, just a chair, a wall and 15 to 30 minutes a day.
Instant download · US Letter + A4 · coaching emails included
What you get
A 26-page printable plan with every day laid out for you.
From Squat and Glute Bridge to Incline Push-Up, Forearm Plank and Bird Dog, each with simple form steps, a coach tip and an easier and a harder option.
Strength A, Strength B and a Strength C circuit, plus a 10-minute core routine. Level 1 if you are new or coming back, Level 2 if you already train a little. You can mix levels move by move.
A 28-day calendar and four weekly plans with sets and reps for both levels. Each week adds a little: a third set, slower reps, then one more round.
Check-ins on Days 1, 14 and 28, a daily tracker, progression ladders, a 10-minute express workout, a simple protein guide, a moves poster, a Weeks 5–8 plan and a certificate.
A look inside: two of the illustrated move cards and the Week 1 plan.
How the 28 days work
Three strength days, two short core days, one walk-and-stretch day and one full rest day each week.
Learn the moves and find your level, 2 sets of each. Do your four-test check-in on Day 1: squats, push-ups, a plank and a wall sit.
Three sets and a few more reps in Week 2. In Week 3, slow down to a 3-second lowering and try one harder option. Halfway check-in on Day 14.
Your strongest week, with three rounds of the circuit. On Day 28, repeat your check-in and compare it with Day 1.
Made for you if…
- You want to feel stronger for stairs, groceries, getting up off the floor and standing taller
- You don’t have weights and don’t want to buy any
- You are new to strength training, or coming back after a break
- You would rather train at home than at a gym
- You have 15 to 30 minutes a day and want a plan you can keep
Coaching emails come with it
After you order, you get one short email from me for each of your 28 days: that day’s workout focus, one form tip and a little encouragement, plus check-in reminders on Days 14 and 28 and a wrap-up with what to do next.
Hi, I’m Coach Luke
I’m a NASM-certified personal trainer (CPT, CES, PES) and NESTA nutrition coach with 20+ years in health and fitness, a former collegiate track athlete and a longtime martial artist. Bodyweight training is what I give clients when life gets busy, because it works anywhere. I build simple, no-gimmick plans for real people with real schedules.
28-Day Calisthenics Challenge
$9.99- 26-page printable plan
- 12 illustrated bodyweight moves, 2 levels
- US Letter and A4 versions
- 28 days of coaching emails
Get the challenge →
Secure checkout. Your download link appears right after payment and is emailed to you.
Questions
Do I need any equipment?
No. You need a sturdy chair without wheels, a clear wall, a kitchen counter or sturdy bench for incline push-ups and a mat or towel for floor moves. Page 3 lists everything.
I can’t do a push-up yet. Is that OK?
Yes. The plan uses incline push-ups with your hands on a counter or bench, and the push-up ladder on page 19 starts at the wall. You move down one rung at a time when it feels easy.
How long does each workout take?
About 15 to 30 minutes. Core days take about 10 minutes, and there is a 10-minute express workout for busy days.
Will this help me lose weight?
It is a strength plan, not a diet. Building and keeping muscle matters when you are trying to lose fat. For weight loss, pair it with protein at every meal (page 21 helps) and daily walks.
Is this a physical product?
No. It is a digital download. You can print the pages or use them on a tablet.
What if I have a problem with my file?
Email me at coach@coachluke.com and I will sort it out.
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