Get the 28-Day Calisthenics Challenge
You are one step away from a simple 4-week bodyweight plan you can do at home: 12 illustrated moves, two levels, a day-by-day calendar and simple trackers. No equipment, just a chair, a wall and 15 to 30 minutes a day.

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28-Day Calisthenics Challenge for Women
28-Day Calisthenics Challenge
26-page printable PDF · US Letter + A4
  • 12 illustrated bodyweight moves, each with an easier and a harder option
  • Strength A, B and a circuit, a 10-minute core routine and two levels
  • A 28-day calendar, 4 weekly plans, a daily tracker, progression ladders and a 10-minute express workout
  • Day 1, Day 14 and Day 28 check-ins, a moves poster and a Weeks 5–8 plan
  • 28 daily coaching emails, one for each day
Real help, by email
A question about the plan or your file? Reply to any email or write to coach@coachluke.com and I will help.
15 to 30 minutes a day
Three strength days, two short core days, one walk-and-stretch day and one full rest day each week.
No equipment needed
A sturdy chair, a clear wall, a counter or bench and a mat or towel. That is it.
Plain and honest
Written by me, Coach Luke, NASM-certified personal trainer (CPT, CES, PES) with 20+ years of coaching. Clear steps, steady progress, no big promises. Read the safety page (page 3) before you start.
Download right away
Your private download link and welcome email arrive by email.
Yours to keep
Print fresh calendar, tracker and check-in pages whenever you want to repeat the challenge.
A question first?
Just write to coach@coachluke.com
© Coach Luke · coachluke.com