GF-F071–3 minDo your chair stand set
Topic deck · 20 cards · prefix GF
Get Fit Around a Desk Job
Build strength and stamina around a day at the computer.
You work at a computer from home and want to be stronger and fitter. You have a sturdy chair, a wall and maybe a resistance band, but no training routine yet.
- Foundation 6
- Growth 6
- Mastery 4
- Challenge 4
15 sources citedCard evidence: 16 A · 4 C. Grades describe evidence, not deck quality.
Is this deck for you?
Where it takes you.
Build strength, stamina and vigor around home computer work. Use a stable chair, wall/counter and resistance band. Start with GF-M05 on Monday/Thursday and GF-G08 on Tuesday/Wednesday/Friday. Choose suitable movement versions on the backs, then add practices as your week allows. The starter doses are a foothold; build gradually. You do not need every card at once.
From
Sitting all day, out of condition and unsure where to start
To
Fitting two short strength sessions and regular brisk walks into my week
What the cards have you do
- Start with sets you can do at home, such as chair stands, wall or counter push-ups and glute bridges, choosing a version that suits you.
- Take a brisk walk at a talk-but-not-sing pace, and add band rows or step-ups as your week allows.
- Repeat the same four-move strength session, and progress one move only after two comfortable sessions.
- Complete a starter week of two strength sessions and three walks, or walk or roll to a nearby place.
The world of this deck
Four ways to use this deck.
The Everyday Training Ground: bold illustrated athletic posters turn familiar home spaces and neighborhood routes into places for physical purpose. Expressive movement, tactile ink and oversized painted lettering give every practice its own scene.
Foundation
Brief movement reminders: chair stands or squats, push-ups, marching, bird-dog, calf raises and bridges. Choose your physical version on each back. Warm paper, grass-green and ink.
Growth
Add pulling, a brisk workday walk, loaded hinges, carries, low step-ups or dancing. Select a useful practice rather than adding everything. Sky-blue and orange.
Mastery
Repeat a supplied strength round on two separated days; progress one move, keep a steady cardio appointment or log one set for comparison. Oxblood, sand and forest.
Challenge
Choose a bounded mission: your first active week, a four-week strength comparison, a cardio sampler or a local outing. Electric blue, lime and white.
Energetic and direct, with room for ordinary life. Capability is the ambition; choose the practices that help your week.
The wall
All 20 cards.
Choose recurring practices that work together, or take on a special mission. Tap any card to flip it.
20 cards · tap a card to flip it
Foundation 6
Small recurring actions with little setup. Choose anchors that fit your day.
GF-F082–3 minDo your push-up set
GF-F092 minMarch in place for two minutes
GF-F102–4 minDo a bird-dog set
GF-F111–2 minDo a supported calf-raise set
GF-F122–4 minDo your glute-bridge set
Growth 6
Practices that need preparation, a recurring slot or a useful tool.
GF-G073–5 minAdd seated band rows to strength days
GF-G085–10 min starterTake your brisk walk
GF-G093–5 minPractice a loaded hip hinge
GF-G102–4 minCarry one manageable household load
GF-G112–4 minStep up and down with control
GF-G1210 min starterDance for ten steady minutes
Mastery 4
Practices you develop over weeks through skill, planning and trade-offs.
GF-M055–8 min starterRepeat the same four-move strength session
GF-M0630 sec choiceProgress one move after two easy sessions
GF-M0715 min starterDo your steady endurance sessions
GF-M0830 secLog one strength set for comparison
Challenge 4
A bounded mission with a clear finish. It can combine practices over days or weeks.
GF-C051-week missionComplete two strength sessions and three walks
GF-C064-week missionCompare two strength moves in four weeks
GF-C072-week missionTry two cardio modes in two weeks
GF-C082-week missionComplete one local active outing
Start with your situation
Ways into this deck.
Find a useful first step, with related cards from across the library.
9 cards · draft
How can I build stamina without a gym?
Begin with GF-F09 marching at a midday break, or choose GF-G08 brisk walking or GF-G12 dancing. GF-M07 supplies two repeatable steady-cardio appointments; add time gradually from a comfortable start. GF-C07 helps you try activities and keep one you enjoy, while GF-C08 gives your movement a local destination. Short breaks help you move during desk days; a two-minute break alone is not a complete conditioning program. Pair aerobic practice with two strength days. Related DB walking cards remain available as alternatives.
15 cards · draft
How can I build a squat and reversible floor movement?
After a warm-up walk, try five heel-down ankle rocks per side, four supported hip switches and three supported squat visits. About seven extra minutes on Monday and Thursday. Choose your own range and secure support. Later combine the session with FL-M04 or choose the reversible floor-route mission; the full deck is not mandatory. Existing Get Fit strength cards remain useful companions.
24 cards · draft
How can I get fit around a work-from-home desk job?
Use GF-M05 for one supplied strength round on Monday and Thursday. Walk GF-G08 on Tuesday, Wednesday and Friday; start with 5–10 minutes, or use GF-F09 marching indoors. Learn chair stands, push-ups and rows from GF-F07, GF-F08 and GF-G07. Scale the version on each back. The tiny start keeps participation; it is not the full training dose. GF-C05 packages the first week. Pick optional additions later, rather than doing all twenty cards every day. Build gradually toward adult activity guidance.
16 cards · draft
How do I make home strength progress visible?
First do useful strength work. Start with GF-F07 chair stands, GF-F08 push-ups and GF-F12 bridges, then use the ready GF-M05 round on two nonconsecutive days. GF-G07 adds a pull; optional hinge, carry, step-up and core cards broaden the practice. When one movement is consistently manageable, GF-M06 gives a small progression. GF-M08 records one actual set. GF-C06 compares the same comfortable sets after four weeks, without a maximum test or guaranteed result. The starter round is an entry, not an exhaustive exercise program.
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The same 20 cards either way. Download and print them at home today, or get the printed edition and have them ready to pin up.
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What's the difference between the free deck and the printed deck?
The cards are the same. The free deck is a download: open it in the print studio and print it at home or save it as a PDF. The printed edition is professionally printed, front and back, with each card's QR code, so it's ready to pin up the day it arrives.
Can I buy a printed deck right now?
Not yet. The original boxed decks are sold out, and the printed editions of the library decks are being prepared. Join the waitlist on any deck and we'll email you once when it's ready to order.
Do I have to do a card every day?
No. You can pin one card and keep at it until it sticks, or draw a card a day for variety. Both work. The point is repeating something worthwhile at a moment you already have.
What if I miss a day?
Pick it up the next time the cue comes round. In the best-known study of habit formation, missing a single day didn't measurably set people back. Every card also says how the habit usually slips and what to do about it.
Are Challenge cards required?
No. They're bounded missions with a clear finish, from one evening to a few weeks. Do one when you want a stretch, and skip any that don't fit your life or health.
From the screen to the fridge
Put the card where the habit happens.
Every deck is free to download and print at home, then pin up: on the fridge, the mirror, beside the monitor. Or get the printed edition, ready to pin up the day it arrives.