Movement first
At-Home Workouts
No gym, no excuses. Six core movements, a corner of a room, and a tracker that remembers where you left off.
What a workout does to your brain
Brain chemistry: the positive changes a workout sets in motion — the reason movement comes first here.
The six movements
Push-ups
Chest, shoulders, triceps. Slow on the way down.
Bodyweight squats
Full depth, heels planted, chest tall.
Walking lunges
Balance and single-leg strength.
Plank (seconds)
Ribs down, glutes on, breathe.
Glute bridges
Posterior chain and hip health.
Rows (band or bag)
Pull work to balance all that pressing.
Weekly tracker
Four training days, four sets each — the same layout as the PepStep spreadsheet. Log reps (or minutes for the walk) and the averages update as you go. Entries save automatically.
Saved on this device. Sign in to keep your history on your account and pick it up on any device.
Download the spreadsheetDay 1
| Exercise | Set 1 | Set 2 | Set 3 | Set 4 |
|---|---|---|---|---|
| Bodyweight Squats | ||||
| Push-Ups | ||||
| Lunges | ||||
| Jumping Jacks | ||||
| Neighborhood Walk Time(min) |
Day 2
| Exercise | Set 1 | Set 2 | Set 3 | Set 4 |
|---|---|---|---|---|
| Bodyweight Squats | ||||
| Push-Ups | ||||
| Lunges | ||||
| Jumping Jacks | ||||
| Neighborhood Walk Time(min) |
Day 3
| Exercise | Set 1 | Set 2 | Set 3 | Set 4 |
|---|---|---|---|---|
| Bodyweight Squats | ||||
| Push-Ups | ||||
| Lunges | ||||
| Jumping Jacks | ||||
| Neighborhood Walk Time(min) |
Day 4
| Exercise | Set 1 | Set 2 | Set 3 | Set 4 |
|---|---|---|---|---|
| Bodyweight Squats | ||||
| Push-Ups | ||||
| Lunges | ||||
| Jumping Jacks | ||||
| Neighborhood Walk Time(min) |
Week 1 summary
| Exercise | Avg |
|---|---|
| Bodyweight Squats | — |
| Push-Ups | — |
| Lunges | — |
| Jumping Jacks | — |
| Neighborhood Walk Time | — |
This is an educational tool, not medical or training advice. Check with a qualified professional before starting any new programme.