Calisthenics From Home

Get Strong Again After 40 in 10 Minutes a Day at Your Kitchen Counter

No gym, no floor, no mat: standing calisthenics for men 40+, a 28-day plan you do on your feet, holding the counter, a chair or the porch railing, with a drawing of every move, the reps, and an easier version for bad knees, a stiff back or sore shoulders. One page a day. Ten minutes before work. No equipment.

Days

Minutes a day

Standing moves

Equipment

28 sessions with a trainer$1,680here, $27 once

Get the Standing Plan · $27 →

🔒 Instant access · ✓ 7-day guarantee

🦵

“Looking for something that won’t injure me. Every time I start a program, I wind up with some flare up(shoulder/neck/back). Have had multiple knee scopes so running is out of question.”

mrmoderation · TigerDroppings forum

⏱️

“Until my mid 30s I was in really good shape. The past two years between marriage, my career, fatherhood, etc. I’ve completely fallen apart. I’m in the worst shape of my life.”

mule74 · TigerDroppings forum

Do the math

One Session With a Trainer Costs About $60. This Is 28 Sessions, for $27.

After 30, men start losing muscle every decade, and most of us never do anything about it. The fix the government itself recommends is simple: strength work, twice a week or more. This plan gives you that in 10 minutes a day, standing up, at home.

3–8%

Muscle lost per decade after 30

1 in 4

US adults meet the strength and cardio guidelines

2+ days

Of strength work a week is the federal guideline

“Adults also should do muscle-strengthening activities of moderate or greater intensity and that involve all major muscle groups on 2 or more days a week.”
Physical Activity Guidelines for Americans, 2nd edition · U.S. Department of Health and Human Services

Sources: Volpi E. et al., Curr Opin Clin Nutr Metab Care, 2004 (muscle loss with age); CDC/NCHS Data Brief 443, 2022 (24.2% of US adults met both guidelines in 2020); HHS Physical Activity Guidelines for Americans, 2nd ed., 2018; Bark.com US median personal trainer rate, $60/hour. This plan is not affiliated with or endorsed by any government agency.

Does this sound familiar?

Four Things That Keep a Guy Over 40 Out of Shape

🏋️

The gym hurts now

You go back, you load the bar like you did at 25, and your knee or your shoulder lets you know for two weeks. So you stop going.

⏰

There's no hour left in the day

Work, the drive, the kids, the house. Every plan you find wants an hour, five days a week. You don't have it.

📱

The videos are made for 25-year-olds

Burpees, jump squats, planks on the floor. Getting down there is half the workout, and getting back up is the other half.

🗓️

You start Monday, quit Thursday

No plan for tomorrow, so tomorrow becomes next week. The belly stays, the stairs get harder, and the excuse gets older.

None of this is a willpower problem. It's a plan problem, and a plan problem has a fix.

Why this works

Built for Guys Who Want to Start Without Getting Hurt

🧍

You stay on your feet

Every move is done standing, with one hand on the counter, a chair or a railing for balance. No getting down on the floor, no mat, no fighting your way back up.

⏱️

Ten minutes, then done

Four or five moves, a set time for each, and you're done before the coffee is. Short enough to do every day, which is the only way it works.

🦴

An easier version of every move

Every move has an easier version and a harder one. Joint-Saver Warmups tells you what to skip if your knee, back or shoulder hurts that day.

📄

One page tells you what to do

Open day 6, and the page shows the moves, the reps and the time. No guessing, no building your own routine, no wondering if you're doing enough.

28 days, 4 weeks

Every Session Is Already Planned, Day by Day

Open the plan on your phone, tap today's day, and follow the page. Each week builds on the one before it, so you get stronger without guessing what comes next.

🌅

Week 1 · Wake Up

Get the joints moving again

Counter squats
Counter push-ups
Standing marches

7 sessions

🧱

Week 2 · Build

Legs, back and core

Chair sit-to-stands
Wall slides
Standing knee lifts

7 sessions

💪

Week 3 · Strong

Longer sets, slower reps

Split squats at the counter
Incline push-ups
Calf raises at the railing

7 sessions

🪨

Week 4 · Solid

Put it all together

Full-body circuits
The day 28 test
What to do on day 29

7 sessions

And every single move comes with:

✏️ A drawing · 🔢 Reps or seconds · ⬇️ An easier version · ⬆️ A harder version · 🎯 What you should feel · ⚠️ When to stop

A man in his forties doing incline push-ups on his kitchen counter in a T-shirt and jeans

At home

🏠

At the kitchen counter

Before work, while the coffee brews. The counter, a sturdy chair and a wall are all the gym you need for 28 days.

A man in work clothes doing a standing calf raise holding the side of his pickup truck at a job site

Anywhere

🛻

At the truck, the desk, the hotel

Truck & Desk Sessions gives you 5-minute versions for the tailgate, the office or a hotel room, so a long day doesn't break the streak.

Launch pricing

The 28-Day Standing Calisthenics Plan™

$297$27

One-time payment. Instant access.

The 28-Day Plan: one page per day, 28 sessions of about 10 minutes, all done standing
40 Standing Moves, Drawn Step by Step: with the reps, the time and what you should feel
An Easier and a Harder Version of Every Move: start where you are and step up when you're ready
4 Weeks That Build on Each Other: Wake Up, Build, Strong and Solid
No Equipment: a counter, a chair and a wall, at home or anywhere
Lifetime Access: on your phone, tablet or computer, no subscription

🎁 5 bonuses, FREE today

$72 value

✓ Joint-Saver Warmups · $15
✓ The No-Count Meal Playbook · $19
✓ The 3-Minute Wind-Down · $15
✓ Truck & Desk Sessions · $14
✓ The 28-Day Tracker · $9

Get the Standing Plan →

🔒 Secure checkout · ⚡ Instant access

Try it for 7 days. Risk-free.

Open the plan and do the first sessions at your counter. If it isn't for you, send one email within 7 days and we refund every cent. No forms, no argument.

From the first week

They did ten minutes a day. Then the messages started.

Same spot you're in now: over 40, out of the habit, and no idea where to start.

9:41●●● ᯤ ▮

Dale ›

Saturday 4:18 PM

bro you carried the cooler up the dock stairs by yourself

last summer you had to stop halfway lol

3 weeks of squats at the kitchen counter. 10 min before work

that's it?

that's it. didn't skip a morning

Delivered

iMessage

9:41●●● ᯤ ▮

Mike (work) ›

Tuesday 7:52 AM

ok what are you doing in the truck every morning

saw you at the tailgate doing calf raises 😂

it's day 12. 5 min version, I do it before the crew shows up

my back's been shot since spring. you think I can do it

there's an easy version of every move. start on day 1

Delivered

iMessage

9:41●●● ᯤ ▮

Jake ›

Sunday 6:05 PM

dad you beat me at pushups at grandma's 😤

rematch at christmas

counter push-ups every morning for a month. you're on

mom says you've been up at 6 doing it lol

day 26. two more and then week 1 again, harder

Delivered

iMessage

After you join

Your First 7 Days, Step by Step

Day 1

Find your spot

A counter you can hold, a sturdy chair and a bit of wall. Read the one-page Start Here, do the 2-minute warmup, and do session 1 with the easier version of every move.

Day 2–3

Same time, every morning

Ten minutes before work, while the coffee brews. Check off the day on the 28-Day Tracker, so you can see the streak on the fridge.

Day 4–5

Listen to your joints

If a knee or your back complains, Joint-Saver Warmups shows you the swap. Easier is fine. Skipping the day isn't.

Day 6–7

Notice the small stuff

Getting out of the truck. The stairs at work. Tying your boots. Most guys notice the first change somewhere they didn't expect.

That's it. One week, seven sessions, ten minutes each, and the habit is started.

What you'll get

The Complete Plan

From the first squat at the counter to day 28, and what to do on day 29.

Main plan

The 28-Day Standing Calisthenics Plan

28 sessions · 40 moves · 4 weeks

One page per day with the moves, the reps and the time, and every move drawn step by step. Each move has an easier version and a harder one, so the same plan works on a stiff Monday and on a good Friday.

Bonus 1

Joint-Saver Warmups

Knees · lower back · shoulders

A 2-minute warmup before every session, and a swap for every move that bothers a bad joint. Know what to skip and what to do instead, so a sore knee doesn't end the streak.

Bonus 2

The No-Count Meal Playbook

Simple meals · no calorie counting

Plain food a guy will actually eat: breakfasts, lunches you can take to work and dinners for the whole family. No counting, no shakes, no starving until dinner.

Bonus 3

The 3-Minute Wind-Down

Before bed · slow breathing · stretches

Three minutes of slow stretches and breathing at the edge of the bed, so you stop lying there wired at midnight and get up for the morning session.

Bonus 4 + 5

Truck & Desk Sessions + The 28-Day Tracker

5-minute versions · a printable tracker

Short versions for the tailgate, the office or a hotel room, for the days you're not home. Plus a one-page tracker for the fridge, because a streak you can see is a streak you keep.

Get the Standing Plan Now →

One payment, everything included.

What men over 40 say online 💬

Straight from the guys starting over

What getting back in shape after 40 sounds like when nobody's selling anything.

✓ IN HIS OWN WORDS

“I've hit a wall, I'm able to get what I need to done but live in a state of perpetual exhaustion. I'm aging and my body has become what is holding me back.”

Boss13 · TigerDroppings forum

✓ IN HIS OWN WORDS

“I have been pretty much out of the gym completely since Februry bc of a rotator cuff, and my own stubborness not wanting to work around it.”

s_afsoc · T Nation forum

✓ IN HIS OWN WORDS

“There are apps with exercises that are too difficult for me to do or boring exercises done while sitting in a chair.”

yucesanegemen · Freeletics forum

✓ IN HIS OWN WORDS

“Alot of it because I’m so out of shape, but some of It also just lack of confidence.”

kgoggs · T Nation forum

✓ IN HIS OWN WORDS

“Not looking to be the “best at exercising,” just help with functional strength as I move closer to my 50’s.”

mrmoderation · TigerDroppings forum

✓ IN HIS OWN WORDS

“I experienced that even tired i am in a better mood having 15 minutes training rather than nothing.”

FreeStef · Freeletics forum

✓ IN HIS OWN WORDS

“I also have 3 youngens with a wife that I way out kicked my coverage on so I wanted to get healthier and be here for a while.”

Uncle JackD · TigerDroppings forum

Questions Before You Start

Is this safe for me?

The moves are low-impact and done standing, with support. Still, talk to your doctor before starting any new exercise program, especially if you have heart, joint or back problems, high blood pressure, or a recent injury or surgery. Stop if you feel pain, dizziness, shortness of breath or chest discomfort. This plan is general fitness information, not medical advice or physical therapy.

I've never worked out. Can I do this?

Yes. Week 1 starts with the easier version of every move, and each move is drawn step by step. If you can stand up from a chair, you can do day 1.

Do I need any equipment?

No. A kitchen counter or table you can hold, a sturdy chair and a bit of wall. That's all for the 28 days.

Will I have to get down on the floor?

No. Every session is done standing. Nothing in the plan asks you to lie down or kneel.

My knees (or back, or shoulders) hurt. Will this work?

Every move has an easier version, and Joint-Saver Warmups shows a swap for moves that bother a sore knee, back or shoulder. If something hurts, stop and use the swap. If pain keeps coming back, see your doctor before you continue.

Is 10 minutes a day really enough?

Ten minutes done every day beats an hour you never get to. The plan is built to be short enough to keep, and each week asks a little more than the last.

Will I lose weight?

We don't promise a number of pounds. The plan is about getting stronger, moving better and building a daily habit. Weight depends on what you eat, how you sleep and more, which is why the No-Count Meal Playbook is included. Results vary from man to man.

Do I get anything in the mail?

No. It's a digital plan: illustrated pages and guides you open on your phone, tablet or computer the moment you pay. Nothing is shipped.

Is it a video course or an app?

No. It's an illustrated plan you open in your library, one page per day, so you can follow it at the counter without pausing a video. You can also print any page.

What happens after day 28?

Day 28 shows you how to start week 1 again with the harder versions, so you keep going instead of starting over from scratch.

I don't have time.

Ten minutes, standing, in your kitchen. No drive to a gym, no changing clothes. On busy days, Truck & Desk Sessions has 5-minute versions.

I've tried programs before and quit.

Most plans ask for an hour and a lot of floor work. This one asks for 10 minutes on your feet and tells you exactly what to do each day. The tracker on the fridge does the rest.

Is it a subscription?

No. You pay $27 once and keep lifetime access. No monthly fee, ever.

Is it safe to buy online?

Yes. Checkout is secure, access arrives by email the moment you pay, and you're covered for 7 days.

And if it's not for me?

Your purchase is covered for 7 days. Open the plan, do a few sessions, and if it isn't for you, send us one email and we'll refund you in full.

Get Strong Again After 40 in 10 Minutes a Day at Your Kitchen Counter

One Session With a Trainer Costs About $60. This Is 28 Sessions, for $27.

Four Things That Keep a Guy Over 40 Out of Shape

The gym hurts now

There's no hour left in the day

The videos are made for 25-year-olds

You start Monday, quit Thursday

This Plan Is for You If

28 Days From This Week Lands You Right Before the Holidays.

Built for Guys Who Want to Start Without Getting Hurt

You stay on your feet

Ten minutes, then done

An easier version of every move

One page tells you what to do

Every Session Is Already Planned, Day by Day

Week 1 · Wake Up

Week 2 · Build

Week 3 · Strong

Week 4 · Solid

At the kitchen counter

At the truck, the desk, the hotel

The 28-Day Standing Calisthenics Plan™

🎁 5 bonuses, FREE today

Try it for 7 days. Risk-free.

They did ten minutes a day. Then the messages started.

Your First 7 Days, Step by Step

Find your spot

Same time, every morning

Listen to your joints

Notice the small stuff

Six of the 40 Moves Inside

Real Pages, Not Promises

The Complete Plan

The 28-Day Standing Calisthenics Plan

Joint-Saver Warmups

The No-Count Meal Playbook

The 3-Minute Wind-Down

Truck & Desk Sessions + The 28-Day Tracker

Straight from the guys starting over

Questions Before You Start