PDFFreeAI Prompt Packs for Business
10 Free Prompts: Build It With AI — Free Prompt Pack for Websites, Apps and Digital Products (PDF)
Free
ebook
Free 30-Day Bodyweight Plan (PDF) | Vortex One
Free
Ready to downloadOn screen and by email, seconds after you pay
Secure checkout. Instant download after payment.
- Instant download
- Secure checkout
- Broken file? Fixed or refunded
Spec sheet
- Format
- ebook
- Delivery
- Instant download, plus a copy by email
- Updates
- Free, emailed when released
- Licence
- Personal and business use
About this product
A simple, beginner-friendly way to build an exercise habit at home. The 30-Day Bodyweight Plan gives you three short full-body workouts and two walks each week, using only your bodyweight, a chair, a wall and a step.
Every move comes in three levels, so you can start where you're comfortable and move up only when it feels right. The workouts grow gradually, from about 21 minutes in week 1 to about 28 minutes from week 2, including warm-up and cool-down.
What's inside
- How the plan works: the weekly pattern and what you need
- Before you start: who should check with a doctor first, and when to stop
- Starting check: a simple snapshot on day 1, repeated on day 29 at the same levels
- Effort and form: a 0 to 10 effort scale, the talk test for walks and form basics
- 10 moves, 3 levels each: squat, push-up, glute bridge, split squat, step-up, floor Y-raise, dead bug, plank, side plank and bird dog, with form cues
- Workouts A and B: six-move circuits with a warm-up and cool-down
- Week by week: rounds, work and rest times, and planned minutes for every week
- A 30-day calendar to tick off, a 10-minute mobility routine and a progress tracker
- Adjusting the plan: when to move up or down a level, and what to do if you miss days
- After day 30, when to get help, and sources
Format
- PDF, 20 pages, A4 (prints on US Letter with "fit to page")
- Dark pages for reading on screen; light worksheet pages that print cleanly
- Includes a Start Here guide and a free personal-use licence
- Instant download. No physical item is shipped.
Who it's for
Healthy adults who want a gentle, structured start with exercise at home.
Important
This plan provides general exercise information and is not medical advice. If you have a medical condition or an injury, are pregnant, take medication or haven't exercised for a while, check with a doctor before starting. Results vary from person to person.
Licence
Free for personal use. Please don't sell, upload or share the files; share the link to this page instead. See the included licence (VX-HLTH-05).
License
Use it in your own business and for client work. Don't resell, share or redistribute the files.
Delivery and refunds
Files are delivered instantly after payment and emailed as a backup. If a file is broken or doesn't match its description, contact us within 3 days.
Questions
How do I get my files?
Right after payment, your download link appears on the confirmation page and arrives by email.
Can I use it for client work?
Yes. Use it in your own business and for client work. You can't resell, share or give away the files.
Do I get updates?
Yes. Updates are free, and we email you when a new version is ready.
What if a file doesn't work?
Email us and we'll fix it or send a working copy. If we can't, you get a full refund.
