Fit and More Pro

Program

Home Workout Program: 6 Weeks, No Gym Needed

Four days a week using your body weight, a chair and a backpack.

$15

  • PDF, instant download
  • 15 pages

Coming soon

This program isn't on sale yet. Get the free guide and we'll email you when it launches.

Send me the free guide

You do not need a gym to get stronger and leaner. This 6-week plan uses your own body weight, a chair, a table and a backpack, and gets slightly harder every two weeks so you keep progressing.

Each session takes about 35–45 minutes. Every week is laid out with exercises, sets, reps and tempo, plus easier and harder options.

What you get

  • 6 weeks, 4 sessions a week
  • No gym or special equipment needed
  • Three phases: Foundation, Strength, Challenge
  • How to make each exercise easier or harder
  • Fat-loss tips and a printable progress tracker

What's inside

  1. What you need
  2. The schedule and how hard to train
  3. Warm-up routine
  4. Weeks 1–6, day by day
  5. Make it harder or easier
  6. Fat loss without a gym
  7. Progress tracker

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