Free Start Anywhere Plan
🏠 The Start Anywhere Plan
A Free 4-Week Strength & Balance Guide
No Gym. No Equipment. No Experience Required.
Fitness should be accessible to everyone, regardless of age, ability, or budget. The Start Anywhere Plan is a simplified, 4-week movement program designed specifically for absolute beginners, the elderly, and those managing physical disabilities.
Why use this plan?
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Instant Access: No sign-ups or downloads. The full program is right here on this page.
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Two Ways to Move: Choose Level 1 (Seated) for total stability or Level 2 (Standing) for a gentle challenge.
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One-Click Demos: Every exercise is hyperlinked. Click the name of the movement to see exactly how to perform it safely on YouTube.
🛑 Step 1: Safety Agreement
Please read before you begin.
Physical exercise involves risk. By using this guide, you acknowledge you are exercising at your own risk. Consult your doctor before starting. Stop immediately if you feel sharp pain, dizziness, or lightheadedness. If using a chair, ensure it has no wheels and is placed firmly against a wall.
📋 Step 2: The Workout Routine
Perform these movements 3 days per week (e.g., Mon/Wed/Fri).
| MOVEMENT | LEVEL 1 (Seated) | LEVEL 2 (Standing) |
| 1. Warm-Up | Seated Neck & Shoulder Rolls | Standing Beginner Warm-Up |
| 2. Push | Wall Push-Ups | Countertop Push-Ups |
| 3. Lower Body | Chair Sit-to-Stands | Bodyweight Air Squats |
| 4. Upper Back | Seated Scapular Squeezes | Doorway Rows |
| 5. Core | Seated Knee Tucks | Standing Bird-Dog |
| 6. Balance | Seated Toe Taps | Single Leg Stand (Hold Chair) |
📈 Step 3: Your 4-Week Schedule
Follow this progression to get stronger safely.
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Week 1: 1 Set of 8–10 Repetitions per exercise.
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Week 2: 2 Sets of 10 Repetitions. (Rest 60 seconds between sets).
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Week 3: 2 Sets of 12 Repetitions. (Focus on slow, controlled breathing).
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Week 4: 3 Sets of 10 Repetitions. (Focus on consistency).
🤝 Want Personalized Coaching?
While this plan is free, I offer a Premium Hybrid Package for those who want more support. For a one-time fee, you get:
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A custom-tailored version of this plan for your specific goals.
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Weekly video form-checks (send me a video, I send back a critique).
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Direct messaging access for questions and motivation.