Women's Home Workout Bundle, Dumbbell, Calisthenics, Chair Yoga Challenges, Printable Fitness Planner PDF

Seller's description

Get stronger at home in 12 weeks with one clear plan. This bundle combines four of my printable programs with a Start Here guide that tells you exactly which one to open each week: dumbbell strength first, then bodyweight calisthenics, then a blend of both, with gentle chair yoga on your recovery days.

Made for women 25+ who want real structure without a gym. Every workout takes about 20 to 30 minutes.

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WHAT'S INCLUDED (5 PDFs, US Letter + A4)
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★ START HERE GUIDE (8 pages)
Your 12-week path, your week at a glance, how to use chair yoga for recovery, how the planner ties it together, a 12-week check-off tracker and quick answers for busy weeks.

★ 12-WEEK FITNESS PLANNER (42 pages, undated)
Goals, starting snapshot, protein target table, weekly plan + tracker spreads, check-ins at Weeks 4, 8 and 12, workout log, meal planner, habit tracker and certificate.

★ 28-DAY HOME STRENGTH CHALLENGE (25 pages)
12 illustrated dumbbell moves, 3 strength days a week, Level 1 and Level 2, weight log, 15-minute express workout and Weeks 5-8 plan.

★ 28-DAY CALISTHENICS CHALLENGE (25 pages)
12 illustrated bodyweight moves, no equipment, progression ladders, 10-minute express workout and Weeks 5-8 plan.

★ 28-DAY CHAIR YOGA CHALLENGE (23 pages)
12 illustrated seated poses, 4 short mini-flows for recovery days, pose poster and progress check-ins. No mat, no floor work.

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YOUR 12-WEEK PATH
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• Week 0: set your goals and starting snapshot in the Planner
• Weeks 1-4: Home Strength Challenge (dumbbells)
• Weeks 5-8: Calisthenics Challenge (bodyweight)
• Weeks 9-12: Blend and level up with the Planner workouts
• Every week: Chair Yoga on Days 4 and 7 for recovery

New, 60+ or coming back from a break? Start with the 28-day Chair Yoga Challenge first, then begin Week 1.

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SAVE 62%
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These four programs are $9.99 each in my shop ($39.96 total). The bundle gives you all four plus the Start Here guide for $14.99.

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WHAT YOU NEED
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• 2 pairs of dumbbells (light to medium, and heavier)
• A sturdy chair without wheels and a wall
• A sturdy bench, step or couch edge
• A mat, rug or carpet

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HOW IT WORKS
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1. Buy and download instantly (you'll get 3 files: the Start Here PDF, a US Letter zip and an A4 zip).
2. Unzip, then print at home or use the PDFs on a tablet.
3. Read the Start Here guide and begin Week 0.

This is a digital download. No physical item will be shipped.

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ABOUT COACH LUKE
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I'm a NASM-certified personal trainer (CPT, CES, PES) and NESTA nutrition coach with 20+ years in health and fitness. I write no-gimmick guides at coachluke.com.

Please note: this bundle is for general fitness education and is not medical advice. Check with your doctor before starting a new exercise program. For personal use only; please don't share or resell the files.

HOW THIS WAS MADE
• I'm Coach Luke, a NASM-certified trainer and nutrition coach with 20+ years of experience. I planned, wrote and checked everything in this file myself.
• Some illustrations, images and draft text were created with the help of AI tools, then reviewed and edited by me.