This printable women’s workout bundle gives you 42 illustrated exercise charts, a how-to guide for every single move, four ready-made 4-week plans, and three matching planners. It works at home or in the gym, and it is built for real people: busy, maybe a little rusty, and ready to start.
Each chart holds 16 moves with a clear illustration, a one-line cue, and the exact sets, reps, or hold time. Not sure how to do one? Flip to the Exercise Guide. Every entry shows the muscles worked, three short steps, a breathing cue, the most common mistake, a coach tip, and an easier and a harder option.
What’s inside the women’s workout bundle
- Workout Charts (46 pages): 42 charts, 672 illustrated exercises, 517 unique moves.
- Exercise Guide (176 pages): a full entry for all 672 chart moves, plus a clickable A to Z index.
- Programs & Fitness Planner (32 pages): four 4-week plans, four 30-day challenges, and the trackers you need.
- Wellness Planner (29 pages): water, sleep, mood, and cycle trackers, plus guided self-reflection pages.
- Daily, Weekly & Monthly Planner (17 pages): undated calendars, to-do lists, goals, and a journal.
- User Guide (Word DOCX): setup, printing tips, troubleshooting, and FAQs.
Every PDF comes in US Letter, A4, and A5, so it fits your printer and your binder.
42 printable exercise charts in 10 categories
The charts cover the routines women search for most. Pick one, or mix a few into a full session.
- Warm-up, stretch & cool-down: full-body warm-up, daily stretching, post-workout cool-down.
- Glutes, hips & legs: no-equipment glutes, dumbbell glutes and legs, inner thigh, outer thigh and side glutes.
- Arms, back & posture: dumbbell arm toning, dumbbell back, good posture routine, back workout with no equipment.
- Core & abs: core strength, lower belly abs, dumbbell abs and core.
- Full body & cardio: home full-body, bootcamp HIIT, low-impact cardio for apartments.
- Small gear: resistance band lower body and upper body, kettlebell abs, glutes and full body, step box, stability ball, Pilates ring.
- Gym workouts: full-body gym plan, gym back and posture, leg day, dumbbell and bench.
- Mobility & relief: neck tension, shoulder mobility, lower back and sciatic relief, hip mobility, pelvic floor and deep core.
- Yoga, Pilates & somatic: beginner yoga poses, wall Pilates, somatic hip and psoas, seated chair workout.
- Face & neck care: jawline face yoga, gua sha routine, lymphatic self-massage, relaxing facial massage.
Ready-made 4-week workout plans
Don’t want to plan? Choose one of four programs and follow the chart numbers day by day.
- Home Kickstart: a beginner plan with no equipment, 25 to 35 minutes.
- Glute & Leg Builder: dumbbells and bands, 35 to 45 minutes.
- Gym Starter: machines and free weights, 45 to 60 minutes.
- Gentle Mobility & Relief: short daily sessions, 15 to 20 minutes.
Each plan shows a weekly schedule, a simple step up for each week, and a tick grid for every session. You also get squat, plank, abs, and glute 30-day challenges with a target for each day and built-in rest days.
Fitness planner pages
Build your own workout, my why and goals, body measurements, before and after photos, a 12-week weight graph, weekly workout planner, workout log, daily fitness page, monthly habit tracker, steps tracker, walking and running log, personal records, weekly meal planner, food and calorie tracker, grocery list, intermittent fasting tracker, water intake, monthly progress review, rewards, and notes.
Wellness planner pages
Year-in-color trackers for water, cycle, and mood, plus sleep, wake-up, yoga, smoke-free, alcohol-free, and habit trackers. Guided pages include Ikigai, thought record, Johari window, Eisenhower matrix, growth zones, self-awareness check-in, self-esteem, challenging negative thoughts, an anger and frustration plan, session prep and reflection notes, gratitude, and affirmations.
How it works
- Buy and download your files right away.
- Pick your paper size and unzip the Charts and Planners file.
- Choose a 4-week plan, or two or three charts you like.
- Print the pages you need, or open them on a tablet.
- Look up new moves in the Exercise Guide, then tick off each session.
The contents pages are clickable. Tap a title to jump straight to it, and tap “Back to contents” to return.
Why this bundle is different
- Original illustrations drawn in one clean style, so every chart matches.
- Easy-to-read sentence case text, not a wall of capital letters.
- Easier and harder versions for all 672 moves, so it grows with you.
- Plans that tell you exactly which chart to use each day.
- Three paper sizes in every file.
File formats and requirements
- 5 PDF files in 3 sizes: US Letter (8.5 x 11 in), A4, and A5. Fonts are embedded.
- 1 user guide in Word DOCX format.
- Opens in any PDF reader, such as Adobe Acrobat Reader or the viewer built into your computer, tablet, or phone.
- Prints in color or grayscale on a home printer or at a print shop.
- You will need a free unzip tool for the ZIP files. Windows, Mac, iPhone, and Android all have one built in.
Customize it your way
Circle the moves you like, cross out a dose and write your own, or use the Build Your Own Workout page to mix moves from different charts. Print as many copies of any tracker as you need for personal use. Money fields, like the grocery budget, use a blank amount and currency space so you can use any currency.
Who it’s for
- A beginner who wants a home workout plan she can follow without a trainer.
- A mom with 20 minutes during nap time and no equipment.
- A gym-goer who likes a printed plan and a proper workout log.
- An office worker with a stiff neck, tight hips, and a sore lower back.
- Anyone who loves a matching fitness and wellness planner.
Digital download
This is an instant digital download. No physical item will be shipped. You can download your files from your order confirmation and your account page.
FAQ
Do I need equipment?
No. Many charts use body weight only. Others use dumbbells, bands, a kettlebell, a ball, a Pilates ring, a step, or gym machines. Each chart lists its gear.
Is it good for beginners?
Yes. Start with the Home Kickstart plan and the easier option for each move.
Can I use it on an iPad or tablet?
Yes. The files are standard PDFs, and the contents links work in most PDF apps.
Which size should I print?
US Letter for most printers in the US and Canada, A4 for most other countries, and A5 for a small planner.
Are the planners dated?
No. Every page is undated, so you can start any month.
Can I share it or resell it?
No. The license is for personal use only. You may print copies for yourself and your household.
Is this medical advice?
No. It is general fitness and wellness information. Check with your doctor before starting a new routine, especially if you are pregnant or managing an injury.
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