{"product_id":"30-day-bodyweight-plan-free-beginner-home-workout-programme-pdf","title":"Free 30-Day Bodyweight Plan (PDF) | Vortex One","description":"\u003cp dir=\"ltr\"\u003eA 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.\u003cbr\u003e\u003cbr\u003eEvery 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.\u003c\/p\u003e\n\u003cp dir=\"ltr\"\u003e\u003cstrong\u003eWhat's inside\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul dir=\"ltr\"\u003e\n\u003cli\u003e\n\u003cstrong\u003eHow the plan works:\u003c\/strong\u003e the weekly pattern and what you need\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eBefore you start:\u003c\/strong\u003e who should check with a doctor first, and when to stop\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eStarting check:\u003c\/strong\u003e a simple snapshot on day 1, repeated on day 29 at the same levels\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eEffort and form:\u003c\/strong\u003e a 0 to 10 effort scale, the talk test for walks and form basics\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003e10 moves, 3 levels each:\u003c\/strong\u003e squat, push-up, glute bridge, split squat, step-up, floor Y-raise, dead bug, plank, side plank and bird dog, with form cues\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eWorkouts A and B:\u003c\/strong\u003e six-move circuits with a warm-up and cool-down\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eWeek by week:\u003c\/strong\u003e rounds, work and rest times, and planned minutes for every week\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA 30-day calendar\u003c\/strong\u003e to tick off, a 10-minute mobility routine and a progress tracker\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eAdjusting the plan:\u003c\/strong\u003e when to move up or down a level, and what to do if you miss days\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eAfter day 30\u003c\/strong\u003e, when to get help, and sources\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp dir=\"ltr\"\u003e\u003cstrong\u003eFormat\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul dir=\"ltr\"\u003e\n\u003cli\u003ePDF, 20 pages, A4 (prints on US Letter with \"fit to page\")\u003c\/li\u003e\n\u003cli\u003eDark pages for reading on screen; light worksheet pages that print cleanly\u003c\/li\u003e\n\u003cli\u003eIncludes a Start Here guide and a free personal-use licence\u003c\/li\u003e\n\u003cli\u003eInstant download. No physical item is shipped.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp dir=\"ltr\"\u003e\u003cstrong\u003eWho it's for\u003cbr\u003e\u003c\/strong\u003eHealthy adults who want a gentle, structured start with exercise at home.\u003c\/p\u003e\n\u003cp dir=\"ltr\"\u003e\u003cstrong\u003eImportant\u003cbr\u003e\u003c\/strong\u003eThis 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.\u003c\/p\u003e\n\u003cp dir=\"ltr\"\u003e\u003cstrong\u003eLicence\u003cbr\u003e\u003c\/strong\u003eFree 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).\u003c\/p\u003e","brand":"Vortex One","offers":[{"title":"Default Title","offer_id":50605049708609,"sku":null,"price":0.0,"currency_code":"AED","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0857\/7479\/4817\/files\/30-DayBodyweightPlan-Mockup1-Cover.png?v=1791025534","url":"https:\/\/www.vortexonedigital.com\/products\/30-day-bodyweight-plan-free-beginner-home-workout-programme-pdf","provider":"Vortex One","version":"1.0","type":"link"}