Workout vault

Filterable workout cards — no-equipment, dumbbell, core and cardio — with printable PDF.

🗂️

Filterable deck — 1-click printable PDF

8 cards

🤸

No-Eq Full Body A

18 minBeginnerno-equipment

Push-ups ×12, Squats ×20, Plank 40s, Lunges ×10/leg — 4 rounds

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Dumbbell Upper Crush

22 minIntermediatedumbbell

Floor press ×10, Rows ×12, Push press ×8, Curls ×12 — 4 rounds

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Core Ignition

12 minAll levelscore

Dead bug ×10, Side plank 30s, Hollow hold 20s, Reverse crunch ×15 — 3 rounds

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Cardio EMOM 16

16 minIntermediatecardio

Min1 Burpees 12, Min2 Jump squats 18, Min3 Mountain climbers 30s, Min4 Rest

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No-Eq Leg Burner

15 minBeginnerno-equipment

Glute bridges ×20, Split squats ×12/leg, Calf raises ×25, Wall sit 45s — 3 rounds

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DB Full Body 3×

30 minAdvanceddumbbell

Goblet squat ×8, RDL ×10, Bench ×8, Row ×10 — 5 rounds

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Core + Carry

14 minIntermediatecore

Farmer carry 40m, Hanging knee raise ×10, Pallof press ×12 — 4 rounds

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Cardio Finisher

10 minAll levelscardio

Jump rope 60s, Rest 20s ×8 — Tabata style

Sheets link to routine templates below. Gated: full 30-day PDFs via email capture.

Other tools

Trek readinessWhat the trek asks against what you are doing now — the gap, named, and the weeks to close it.
Hike timeNaismith's rule, corrected for descent, pack and the stops nobody plans for.
Heart-rate training zonesFive zones from your own resting rate, not a formula that ignores your fitness.
Daily energy and proteinWhat a day actually costs you, and how much protein supports the training on top.
Body compositionBody fat from a tape measure, and the fat-free mass index that actually tracks your training.
One-rep maxYour working maximum as a range, from two formulas that disagree — plus the percentages to train off.
Meal builderDaily calories and a diet preference → 3 meals + snack framework, instantly.
Interval timerTabata, EMOM, hill repeats — with sound, a wake lock, and a clock that stays right in your pocket.
Muscle mapClickable anatomical map — tap a muscle to see the exercises that actually train it, with cues.
Routine templatesFull Body 3×, Upper/Lower 4×, PPL 6× and trek prep — Sheets & Notion progression sheets.

That is the part worth talking through, and the first conversation is free and takes half an hour.