About the book
Get stronger and fitter at home with nothing but your bodyweight, a wall and a sturdy chair. This clear, practical guide gives you a complete eight-week plan that fits into three sessions of 25 to 45 minutes a week.
Start with a simple five-minute self-check that places you in one of three levels: Start, Build or Strong. Learn a six-minute warm-up and a five-minute cool-down you will soon know by heart. Then master 25 exercises, from squats, lunges and glute bridges to push-ups, chair dips, planks, dead bugs and burpees. Every exercise has step-by-step instructions, form cues, an easier and a harder version, and the most common mistake to avoid.
The plan is laid out week by week in clear tables, with exactly how many rounds and how long to work and rest at your level. You also get a copyable tracking sheet with a worked example, a practical chapter on building the habit, a troubleshooting guide for sore muscles, knees and backs, and options for what to do after week 8.
Quiet, no-jump options are included for every cardio move. Includes a sensible safety section.
What you get:
• A five-minute self-check to choose your starting level
• 25 bodyweight exercises with form cues and easier and harder versions
• An 8-week progressive plan in three levels, laid out week by week
• A quick warm-up and cool-down routine
• A tracking sheet with a worked example
• Habit strategies, troubleshooting and common mistakes
• Quiet no-jump options for small spaces
Contents
- 01Welcome: Strong, Fit and Ready in Eight Weeks
- 02Safety First: Effort, Pain and Space
- 03How the Plan Works and Choosing Your Level
- 04Warm-Up and Cool-Down
- 05Lower-Body Exercises (1-8)
- 06Upper-Body Exercises (9-15)
- 07Core and Cardio Exercises (16-25)
- 08The 8-Week Plan
- 09Your Tracking Sheet
- 10Habits That Make It Stick
- 11Common Mistakes and How to Fix Them
- 12After Week 8: What Comes Next
Read a sample
You do not need a gym, a set of dumbbells or an hour a day to get noticeably stronger and fitter. You need a patch of floor about the size of a yoga mat, a sturdy chair, a wall, and around 25 to 40 minutes three times a week. This book gives you everything else: 25 clearly explained bodyweight exercises, a warm-up and cool-down, and an eight-week plan that grows with you. The plan comes in three levels, so it works whether you have not exercised in years or you already move regularly and want structure. Every exercise has an easier and a harder version, which means you can adjust any workout on any day without abandoning the plan. What you will get A simple self-check to choose your starting level A 6-minute warm-up and a 5-minute cool-down you can memorise 25 exercises with step-by-step instructions, form cues, easier and harder versions, and the most common mistake for each An eight-week progressive plan with three workouts per week, for Level 1, 2 and 3 A tracking sheet you can copy, plus guidance on habits, recovery and common mistakes What to realistically expect Eight weeks of consistent training is enough for most beginners to feel a clear difference: everyday tasks such as climbing stairs, carrying shopping or getting up from the floor become easier, you will be able to do more repetitions of most exercises than in week one, and many people notice better energy and sleep.
About the author
Brojek Press
Brojek Press publishes practical, carefully written guides and books for everyday life — clear, honest and made to be used.
