Fit at Home — Complete Equipment-Free Workout System

Fit at Home is a complete, equipment-free strength and conditioning system for training at home. Every exercise is described step by step in plain words (setup, movement, breathing, common mistakes) and sits on a five-rung ladder from easiest to hardest, so there is always a version that fits you today and a clear next step. You need only your bodyweight and things you already own: a sturdy chair, a doorway, a towel and a backpack.

It is for beginners and returning exercisers who want to get stronger and fitter in three sessions a week of 30 to 45 minutes. It starts with safety screening and simple fitness tests, measures effort instead of guessing, and makes no promises about weight loss.

What’s inside

• Fit at Home Guide (PDF, 64 pages): safety and readiness; how bodyweight training works; starting tests; warm-up, cool-down and mobility; squats and lunges; hinges and bridges; pushing; pulling with household items; core and carries; low-impact conditioning; circuits, EMOM and AMRAP formats; progression; recovery; the 8-week plan explained.
• Fit at Home Program (PDF, 21 pages): test day and ladder key, 12 printable workout cards across four two-week phases with space to log every set, a ladder progress tracker, an 8-week habit tracker, weekly check-ins and a Week 8 review.

Instant download. PDF files, yours to keep.

Questions? Email info@coursemints.com.