FREE · 39 PAGES · 20 MINUTES A SESSION

Get stronger in 20 minutes. No gym, no equipment.

A free 4-week plan for busy women: three 20-minute workouts a week at home, simple food without counting, and trackers that do the maths for you.

Coach Nora, an AI-generated coach

The 20-Minute Zero-Equipment Recomp Protocol
from Coach Nora · AI-generated coach

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Cover of the free guide: The 20-Minute Zero-Equipment Recomp Protocol
The free 39-page guide
Free guide page: the glute bridge exercise card with start and end photos and a muscle map
One of the 7 exercise cards inside

Inside the guide

A real starter plan, not a teaser.

  • 4 weeks, 3 workouts a week, 20 minutes each
  • 7 moves using only a chair, a door or a towel, each with an easier version
  • Eat with your hand as the guide: no app, no scale
  • Optional 16:8 eating window, only if it suits you
  • A 7-day quick-start checklist
  • Fillable trackers, plus a free calculator spreadsheet
Free guide page: the zero-equipment exercise atlas with the seven movements
Exercise atlas
Free guide page: the visual plate blueprint for hand-portion nutrition
Visual plate
Free guide page: seven-day quick start roadmap and trackers
7-day quick start

Ready for more already?

The free guide is the first step of a six-volume, 12-week system.

Skip ahead to the complete Executive Recomp & Fasting System for $37.

See the complete system