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Home Workout Plans | 12 Weeks, No Equipment Needed
Twelve weeks of home workouts needing no equipment, with illustrated movement cards, progress logs and a stretching routine.
50 pages, which works out at ₹4 a page. No sale price, no countdown - this is just what it costs.
- Drawn for this shop — not a stock pack resold by fifty other sites
- A4 and US Letter, laid out twice over — not one file scaled to fit
- The download link appears the second your payment clears
- Unlimited personal printing, at home or in one classroom
Digital files, so an order cannot be returned once the download has been sent. Read the refund policy and the licence terms before you buy.
Goes well with this
- Pages
- 50 pages
- Formats
- Paper sizes
- A4, US Letter
- Delivery
- Instant download
- Licence
- Personal + single classroom
What you get
- 36 workout session pages
- Illustrated movement reference cards
- 12 week progress log
- Stretching and cool down routine
- Rest day guidance page
- Measurement and progress tracker
- A low-ink greyscale copy of the A4 pages, to save printer ink
Why buyers like it
- No equipment needed at all
- Starts genuinely easy in week one
- An easier variation printed for every movement
- One page per session, propped up
- Stretching routine and rest day guidance
- Progress log to see change
About this printable
Home workout plans usually fail because they assume equipment, or a level of fitness that makes week one demoralising. This one starts genuinely easy and builds.
Twelve weeks are laid out three sessions a week, each session on one page you can prop up. Movements are described in plain words with a simple diagram, and every one has an easier variation printed alongside, so a bad week does not mean stopping.
There is a progress log, a stretching routine for afterwards, and a page on what a rest day is for. Fifty six pages, A4 and US Letter. General fitness guidance only, not medical advice - if you have an injury or condition, check with a doctor before starting.
Also listed under home workout plan printable, no equipment workout pdf and bodyweight workout printable.
Better value
Get this plus 6 more in the Self Care Mega Bundle and save 57%
The self care mega bundle collects 372 pages of wellness printables covering planning, journaling, fitness, meals and quiet time in one download.
372 pages · PDF, XLSX, ZIP · normally ₹1,053
See the bundle · ₹449Downloading and printing
How does the download work?
Pay and the files are yours straight away. A download link appears on the confirmation page and the same link is emailed to you, so nothing depends on you staying on the site. Links stay live for 72 hours and each file can be downloaded up to 5 times, so save it to your own device on the first go. Full walkthrough: how to download.
Printing tips for the best result
Print at 100% or "actual size" rather than "fit to page", otherwise the margins shift and the pages stop lining up. A4 and US Letter are both included, so pick whichever your printer is loaded with. Plain paper is fine for worksheets; use 160-300 gsm card for anything you plan to cut out, and laminate or slide pages into a wallet when they need to survive a dry-wipe pen.
What the licence allows
Your purchase covers personal use and use in a single classroom by one teacher. Print as many copies as you need for your own family or class. You may not resell the files, pass them to other staff or schools, upload them anywhere, or use them commercially. For a whole-school or department licence, get in touch. Full wording: licence terms.
Refunds on digital goods
Because the file is delivered instantly and cannot be handed back, downloads are not refundable once the link has been sent. If a file will not open, is missing pages, or is not what this page described, contact us and we will fix it or refund you. The refund policy has the detail.
Questions about Wellness & Self-Care
Are these a substitute for therapy or medical advice?
No. They are self-reflection and organisation tools. If you are struggling, please speak to a qualified professional.
What size are the affirmation cards?
Standard deck size, roughly 3.5x2.5 inches, printed nine to a page with cut guides.
Can I use the meal planner for a family?
Yes. The planner has a household version with portions and a grocery list grouped by supermarket aisle.
More like this
Other instant-download printables from Wellness & Self-Care, plus packs that pair well with it.
Self Care Planner and Journal Bundle | 314 Pages
Self Care Mega Bundle | 372 Pages of Wellness Printables
Wellness Planner Bundle | 238 Page Self Care Printable Set
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