Professional, structured programs designed for busy people in their 30s
20-30 minute workouts that fit your busy schedule
Home or office workouts with little to no equipment
Structured progression from beginner to intermediate
Complete beginner program with minimal equipment
Desk-friendly exercises for work breaks
Low-impact, joint-friendly cardio options
10 progressive core routines for all levels
Full-body routines for flexibility and recovery
Most programs require minimal to no equipment. The 4-Week Home Program suggests dumbbells but provides bodyweight alternatives. All other programs are equipment-free or use items you already have.
Absolutely! All programs are designed for beginners with modifications for different fitness levels. Start with the easier variations and progress at your own pace.
Each program page has a "Download PDF" button. Click it to save the full workout plan to your device. You can print it or keep it digital.
If you're new to exercise, start with the 4-Week Home Program or Office Workout Series. If you have mobility issues, begin with Stretching & Mobility. You can combine multiple programs!
Yes! Completing workouts from these programs can earn you Prime30 rewards points. Track your progress in the Progress Tracker to earn points automatically.