Jules's plan

Date-ready in 4 weeks

Three 20-minute workouts a week at home, with nothing or a pair of dumbbells (a backpack full of books counts). Plus five tiny habits that take about 2 minutes each. Show up, half counts, one habit at a time.

Jules is an AI character made by Hersider, not a real trainer. This is general fitness information, not medical advice. New to exercise or have a health condition? Check with a doctor first.

Jules, for day 1

Saved on this device only.

This week's workouts

Days 1, 3 and 5, with a rest day in between. Effort is easy this week: you could hold a conversation. Breathe out on the effort, never hold your breath.

Day 1: Workout A

about 20 min

squat, push, hinge, pull, core

Warm-up, 30 s each: March in place, arms swinging, Arm circles, small to big, then reverse, Hip hinges, hands on hips, Easy squats to a comfortable depth, Step-back reach, alternating.

  • Chair sit-to-stand

    40 s on, 20 s switch. 3 rounds. Stop with 2 to 3 good reps left.

    • Sit between your heels, knees follow your toes
    • Stand up through the whole foot, no hands
    • Sit down slow, like the chair is lava

  • Countertop push-up

    40 s on, 20 s switch. 3 rounds. Stop with 2 to 3 good reps left.

    • Hands under shoulders on a sturdy counter
    • Body in one straight line
    • Chest to the counter, not your chin

  • Hip hinge, hands on hips

    40 s on, 20 s switch. 3 rounds. Stop with 2 to 3 good reps left.

    • Push your hips back like closing a car door with your butt
    • Back stays long, soft knees
    • Squeeze your glutes to stand tall

  • One-arm backpack row

    40 s on, 20 s switch. 3 rounds. Stop with 2 to 3 good reps left.

    • One hand on a chair, bag in the other
    • Pull to your back pocket, not your chest
    • Switch arms halfway

  • Dead bug, arms only

    40 s on, 20 s switch. 3 rounds. Stop with 2 to 3 good reps left.

    • On your back, knees up at 90 degrees
    • Low back stays heavy on the floor
    • Reach one arm overhead, slow, alternate

Cool-down, 30 s each: Kneeling hip-flexor stretch (switch halfway), Doorway chest stretch, Slow breathing, long breath out, shoulders down.

Follow-along timer

Ready when you are

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Day 3: Workout B

about 20 min

lunge, press, bridge, upper back, side core

Warm-up, 30 s each: March in place, arms swinging, Arm circles, small to big, then reverse, Hip hinges, hands on hips, Easy squats to a comfortable depth, Step-back reach, alternating.

  • Split squat, holding a chair

    40 s on, 20 s switch. 3 rounds. Stop with 2 to 3 good reps left.

    • Long stance, one foot forward
    • Back knee drops straight down
    • Switch legs halfway

  • Wall slides

    40 s on, 20 s switch. 3 rounds. Stop with 2 to 3 good reps left.

    • Forearms on the wall, ribs down
    • Slide up as far as you can without arching
    • Slow on the way down

  • Glute bridge

    40 s on, 20 s switch. 3 rounds. Stop with 2 to 3 good reps left.

    • On your back, feet flat, hip-width
    • Squeeze your glutes like you are being judged
    • Ribs down, do not push from your low back

  • Prone Y raise

    40 s on, 20 s switch. 3 rounds. Stop with 2 to 3 good reps left.

    • Face down, arms in a Y, thumbs up
    • Lift your arms an inch or two, neck long
    • Lower slow

  • Side plank from knees

    40 s on, 20 s switch. 3 rounds. Stop with 2 to 3 good reps left.

    • Elbow under shoulder, knees bent
    • Straight line from head to knees
    • Switch sides halfway

Cool-down, 30 s each: Kneeling hip-flexor stretch (switch halfway), Doorway chest stretch, Slow breathing, long breath out, shoulders down.

Follow-along timer

Ready when you are

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Day 5: Workout C

about 20 min

step, push, single-leg hinge, row, core

Warm-up, 30 s each: March in place, arms swinging, Arm circles, small to big, then reverse, Hip hinges, hands on hips, Easy squats to a comfortable depth, Step-back reach, alternating.

  • Step-up, hand on the rail

    40 s on, 20 s switch. 3 rounds. Stop with 2 to 3 good reps left.

    • Whole foot on the bottom stair
    • Drive through that heel
    • Control the way down, switch legs halfway

  • Countertop push-up, 3 seconds down

    40 s on, 20 s switch. 3 rounds. Stop with 2 to 3 good reps left.

    • Same setup as Workout A
    • Count 3 on the way down
    • Push up normal speed

  • Single-leg RDL, fingertips on a wall

    40 s on, 20 s switch. 3 rounds. Stop with 2 to 3 good reps left.

    • Stand on one leg, soft knee
    • Hips back, back leg reaches behind you
    • Switch legs halfway

  • Two-arm backpack row

    40 s on, 20 s switch. 3 rounds. Stop with 2 to 3 good reps left.

    • Hinge forward, back long, bag in both hands
    • Pull to your belly button
    • Shoulders away from your ears

  • Bird dog

    40 s on, 20 s switch. 3 rounds. Stop with 2 to 3 good reps left.

    • Hands and knees, back flat like a table
    • Reach opposite arm and leg long
    • No wobble, alternate sides

Cool-down, 30 s each: Kneeling hip-flexor stretch (switch halfway), Doorway chest stretch, Slow breathing, long breath out, shoulders down.

Follow-along timer

Ready when you are

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Jules is AI. No one is typing behind her, and her life is made up. Questions about the plan? Text Jules.