Pick any card in your deck. Rotate through them. When the whole deck feels easy — move up.
No equipment needed. No fixed schedule. Just walk, stop, and strengthen. At your own pace.
Walk Easy — Beginner Deck
Beginner · 4 cards · pick any card, switch anytime
| Stop | Exercise | Reps | Timing |
|---|
| Stop 1 | Phantom tricep pushdown | 8 reps | ~5 min |
| Stop 2 | Bodyweight squat | 5 reps | ~12 min |
| Stop 3 | Phantom bicep curl | 8 reps | ~20 min |
| Stop 4 | Calf raises | 10 reps | ~28 min |
| Stop 5 | Bench push-up | 5 reps | ~35 min |
| Stop | Exercise | Reps | Timing |
|---|
| Stop 1 | Phantom lateral raise | 8 reps | ~5 min |
| Stop 2 | Reverse lunge | 4 reps per leg | ~12 min |
| Stop 3 | Phantom chest press | 10 reps | ~20 min |
| Stop 4 | Calf raises | 12 reps | ~28 min |
| Stop 5 | Bench tricep dip | 5 reps | ~35 min |
Warm-up first — hip circles (5 each direction) + leg swings (5 each leg)
| Stop | Exercise | Reps | Timing |
|---|
| Stop 1 | Bodyweight squat | 6 reps | ~5 min |
| Stop 2 | Forward lunge | 4 reps per leg | ~12 min |
| Stop 3 | Phantom bicep curl | 10 reps | ~20 min |
| Stop 4 | Calf raises | 12 reps | ~28 min |
| Stop 5 | Bench push-up | 6 reps | ~35 min |
Warm-up first — hip circles (5 each direction) + leg swings (5 each leg)
| Stop | Exercise | Reps | Timing |
|---|
| Stop 1 | Bodyweight squat | 8 reps | ~5 min |
| Stop 2 | Phantom lateral raise | 10 reps | ~12 min |
| Stop 3 | Reverse lunge | 5 reps per leg | ~20 min |
| Stop 4 | Bench tricep dip | 8 reps | ~28 min |
| Stop 5 | Calf raises | 15 reps | ~35 min |
Walk Strong — Intermediate Deck
Walk Strong cards are in testing. Rotate through all 4 Walk Easy cards until the whole deck feels easy — then you’re ready.
Walk Hard — Advanced Deck
Walk Hard cards are in development. Complete Walk Strong first.
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