{"product_id":"bodyweight-basics-a-4-week-beginner-full-body-program-no-equipment-at-home","title":"Bodyweight Basics: A 4-Week Beginner Full-Body Program (No Equipment, At Home)","description":"\u003cp\u003eA simple, honest beginner program you can do at home with zero equipment — just you, your bodyweight, and a plan you can actually stick to. Your living room is the gym now. It doesn't charge rent and the dress code is whatever you woke up in.\u003c\/p\u003e\u003cp\u003eOver 4 weeks and 3 sessions per week, you'll learn 10 basic moves properly: squats, lunges, glute bridges, a push-up ladder that starts at the wall and builds to full push-ups, planks, dead bugs, bird-dogs, step-ups, calf raises, and wall sits. Every move is explained in plain language with form cues and the common mistakes to avoid.\u003c\/p\u003e\u003cp\u003eInside you get:\u003c\/p\u003e\u003cul\u003e\n\u003cli\u003eA clear 4-week plan with sessions, sets, reps, and hold times\u003c\/li\u003e\n\u003cli\u003e10 moves explained step by step, with form cues and common mistakes\u003c\/li\u003e\n\u003cli\u003eSimple progression rules: form first, the 2-rep rule, reps before sets, slower tempo, more range, and the push-up ladder\u003c\/li\u003e\n\u003cli\u003ePrintable tracking logs so you can see your progress in your own handwriting\u003c\/li\u003e\n\u003cli\u003ePrintable planners: a weekly session planner, a habit\/streak tracker, and a 4-week goal planner with progress snapshot\u003c\/li\u003e\n\u003cli\u003eA warm-up for every session and a 5-minute cool-down\u003c\/li\u003e\n\u003c\/ul\u003e\u003cp\u003eGeneral fitness education only — not medical advice. Check with your doctor before starting, especially if you have any injury or health condition. Stop if you feel sharp pain.\u003c\/p\u003e\u003cp\u003eDigital download (PDF). No shipping, no inventory. Buyer downloads after purchase.\u003c\/p\u003e","brand":"Nick Price","offers":[{"title":"Default","offer_id":67760886939839,"sku":"BW-01","price":15.0,"currency_code":"CAD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0789\/5439\/7887\/files\/01-bodyweight-basics-4-week-program-cover.png?v=1793026954","url":"https:\/\/survivorsgym.com\/products\/bodyweight-basics-a-4-week-beginner-full-body-program-no-equipment-at-home","provider":"bys-user-store-923110","version":"1.0","type":"link"}