A 30-day no-equipment workout plan you can do on a living-room floor. Daily sessions of about 20 to 35 minutes: a short warm-up, the main work, and a cool-down.

Inside:

• A full 30-day calendar with rest-day mobility
• Progressions for beginners (knee push-ups, box squats, shortened planks)
• Form notes for squats, hinges, push-ups, rows, and core work
• A week-4 strength check so you can see what changed

This is a training plan, not medical advice. If you have an injury, are pregnant, or have a health condition, talk to a clinician before you start. Stop any move that causes sharp pain.

Digital access only. No shipping.