GF-F071–3 minDo your chair stand set
Topic · 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.
- Foundation 7
- Growth 7
- Mastery 6
- Challenge 4
Start here
Three easy first steps.
Foundation cards: small, daily, and hard to fail. Pick one and pin it up today.
Every card for this topic
Then climb.
24 cards · tap a card to flip it
Foundation 7
Small recurring actions with little setup. Choose anchors that fit your day.
DB-F013 minWalk for 3 minutes after calls
GF-F071–3 minDo your chair stand set
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 7
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 6
Practices you develop over weeks through skill, planning and trade-offs.
DB-M0120 minWalk briskly for 20 minutes before work
DB-M028–12 minPractise a strength circuit twice weekly
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
Sources
Currier BS et al. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews. Medicine & Science in Sports & Exercise, 2026. Read the source ↗ American College of Sports Medicine. ACSM Unveils Landmark 2026 Resistance Training Guidelines. 17 March 2026. Read the source ↗ NHS. Strength exercises. Read the source ↗ CDC. Adult Activity: An Overview. Read the source ↗ ACSM supports regular resistance training and home/band/bodyweight options; public guidance recommends strengthening on at least two days weekly. This exact four-move routine and its one-round starter dose are editorial, not separately tested.
Centers for Disease Control and Prevention. Adult Activity: An Overview. 20 December 2023. Read the source ↗ Centers for Disease Control and Prevention. How to Measure Physical Activity Intensity. 4 December 2025. Read the source ↗ Centers for Disease Control and Prevention. Chronic Conditions & Disabilities Activity. 4 December 2025. Read the source ↗ CDC guidance supports brisk walking, the talk test, shorter accumulated bouts, and wheelchair rolling as examples. The chosen duration and cue are editorial starting points, not a complete weekly recommendation.
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.