Strong at Home: The Complete Home Workout Guide for Women
💪 STRONG AT HOME — The Complete Home Workout Guide for Women
No gym. No expensive equipment. No guesswork. Just a complete, follow-along home workout system built for real women's lives — busy moms, stay-at-home moms, work-from-home moms, pregnant moms, brand-new moms, and women of any age who want to get stronger in their own living room.
WHAT'S INSIDE
• 129 exercises, each with step-by-step instructions, the exact muscles it works, sets & reps, an easier version and a harder version
• Real photos for the movements (47 real photographs, credited) — plus 25 clickable YouTube "Watch it live" video links so you can watch each movement done properly
• A full self-evaluation section: health screening questions, simple fitness self-tests, a diastasis recti self-check, and a clear Do It / Modify It / Avoid It table — so you always know what's right for YOUR body
• Complete 30–45 minute workout sessions for every area — arms & upper body, legs & glutes, core & pelvic floor, cardio & breathing, and full body — each with a warm-up, the main workout, and a cool-down stretch phase
• Dedicated pregnancy chapter (trimester-by-trimester, with a clear avoid list) and a postpartum chapter (a phased, gentle return — including after a C-section)
• Goal plans that fit your life: Lose Weight, Tone Up, Stay Fit, and Quick Burst sessions for the days you only have 10 minutes
• Printable worksheets: self-evaluation sheet, weekly planner, workout log, and a 4-week progress tracker
• Warm-up, mobility & stretching library, breathing exercises for heart and lung health, glossary, and bonus resources
Train at home, on your schedule, at your level — and progress safely week by week.
Total: 121 pages. Instant download, read on any device.
By Jeffery Carter Malcolm — Bachelor's in Physical Education, Sports Science & Spanish, with years of fitness and teaching experience.
⚠️ This guide is educational and is not medical advice. If you are pregnant, recently gave birth, or have any health condition, check with your healthcare provider before starting.