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Gym vs Home Exercise Guide: 55+ Workout Alternatives (PDF Download)

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  • Designed by NiftyLily
  • Digital download
  • Digital file type(s): 3 PDF

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At the gym VS at home movement adaptations.
55+ gym and machine movements that you can adapt and perform from the comfort of your home, with limited equipment.

Please note that this is not a gym program, it is a series of movements as references and inspiration, they are not meant to be performed all in a row.

The file focuses both on upper and lower body movements.
UPPER : Back, chest, biceps, triceps, abs, shoulders
LOWER : Quads, hamstrings, glutes, calves

Basic equipment recommended :
- Some weights : set of dumbbells or water bottle / bag of rice, full backpack etc
- Steady furniture and doors : chair, sofa, table
- Resistance band, towel, pillow, broomstick

Content :
PDF files
- Disclaimer
- At the gym VS at home (11 pages)
- Thank you for your purchase

Please kindly note that this guide is based on personal experience and online researches,
it was not created by a certified PT.


Only own personal use permitted.
Original design all rights reserved.
Silhouettes were drawn by hand and cannot be used again.

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NiftyLily
Lila
NiftyLily ·

Paris, France

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Martine Dec 27, 2025

GREAT ITEM AT A GREAT PRICE

Martine Dec 27, 2025

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Listed on Mar 27, 2026
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