Get stronger at home in 20 to 30 minutes, three days a week
Four printable programs (Home Strength, Calisthenics, Chair Yoga and a 12-Week Fitness Planner) plus a Start Here guide that turns them into one clear 12-week plan. No gym, no guesswork.
Instant download · US Letter + A4 · 12 weeks of coaching emails included
What you get
Four complete programs and a guide that tells you exactly which one to open each week.
12 illustrated dumbbell moves, a 28-day calendar, a weekly workout log and check-ins. Level 1 and Level 2 options.
Bodyweight strength with progression ladders for push-ups, squats, planks and bridges. No equipment.
12 seated poses and short mini-flows for your recovery days, to loosen hips, back and shoulders.
Goals, a weekly spread for every week, protein target, workout pages and re-tests at Weeks 4, 8 and 12.
A look inside: the four programs that make up the bundle.
Your 12-week plan
One simple weekly rhythm: three strength days, walks and core in between, chair yoga to recover.
Home Strength with dumbbells, three short sessions a week, tracked in your Planner.
Calisthenics, starting at Level 1, with progression ladders to move up.
Planner Workouts A and B plus Calisthenics strength days, then your 12-week re-test.
Made for you if…
- You want to build strength at home without a gym
- You have 20 to 30 minutes, three days a week
- You are a beginner or getting back into it
- You like a clear plan more than random workouts
- You have two pairs of dumbbells, a chair and a mat (or can get them)
Coaching emails come with it
After you order, you get a Week 0 setup email, then one coaching email from me every week for 12 weeks, with that week’s focus, a form cue and when to re-test.
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. I build simple, no-gimmick plans for women who want to get stronger at home on a real-life schedule.
Women's Home Workout Bundle
$14.99- 4 complete printable programs
- Start Here guide and 12-week plan
- US Letter and A4 versions
- 12 weeks of coaching emails
Get the bundle →
Secure checkout. Your download link appears right after payment and is emailed to you.
Questions
I am a beginner. Can I do this?
Yes. Every move has a Level 1 option, and the Start Here guide includes a gentle-start option that begins with chair yoga.
What equipment do I need?
Two pairs of dumbbells (a lighter and a heavier pair), a sturdy chair and a mat. Calisthenics and chair yoga need no weights.
How much time does it take?
About 20 to 30 minutes on strength days, three days a week, plus optional walks and short core sessions.
Will this help me lose weight?
This bundle is about building strength, consistency and healthy habits. Results vary from person to person, and nutrition, sleep and daily movement all play a part.
Is this a physical product?
No. It is a digital download. Print the pages or use them on a tablet.
What if I have a problem with my files?
Email me at coach@coachluke.com and I will sort it out.
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