- Cat-Cow1 × 8–10 reps
- Supine Hamstring Stretch1 × 45 s per side
- March in Place1 × 45 s
- Chair Squat3 × 9–11 reps
- Incline Push-Up2 × 9–11 reps
- Standing Hamstring Reach2 × 7–9 per side reps
- Forearm Plank1 × 30 s
- Step Jack2 × 40 s
- Prone Scapula Squeeze1 × 11–14 reps
- Bird Dog1 × 8–10 per side reps
- Dead Bug1 × 8–10 per side reps
- Squat to Calf Raise1 × 30 s
- Ankle-to-Wall Mobility1 × 8–10 per side reps
- Wall Slide1 × 8–10 reps
Free tool
Home workout generator
This is not a random exercise picker. It's the actual Kalyra engine — the same one that powers the app — building a balanced 4-week program around your goal, schedule and equipment, with volume caps, pattern balance and a family-appropriate recovery week.
Goal
Minutes per session
Days per week
Experience
Equipment
Full-Body A/B/C · 4-week cycle (3 build + 1 deload) · every session below passed the same validation the app applies — 76-exercise database, volume caps, pattern balance.
- Open Book Thoracic Rotation1 × 6–8 per side reps
- Hip Circles1 × 6–8 per side reps
- March in Place1 × 45 s
- Wall Hip Hinge4 × 9–11 reps
- Reverse Lunge2 × 7–9 per side reps
- Plank Shoulder Tap1 × 11–15 per side reps
- Step Jack2 × 40 s
- Bird Dog1 × 8–10 per side reps
- Prone Scapula Squeeze1 × 11–14 reps
- Dead Bug1 × 8–10 per side reps
- Knee Push-Up1 × 9–11 reps
- Squat to Calf Raise1 × 30 s
- Standing Hamstring Stretch1 × 46 s per side
- Standing Side Body Reach1 × 6–8 per side reps
- Cat-Cow1 × 8–10 reps
- Supine Hamstring Stretch1 × 45 s per side
- March in Place1 × 45 s
- Lateral Lunge2 × 7–9 per side reps
- Knee Push-Up2 × 9–11 reps
- Standing Hamstring Reach2 × 7–9 per side reps
- Knee Side Plank1 × 20 s per side
- Step Jack2 × 40 s
- Bird Dog1 × 8–10 per side reps
- Prone Scapula Squeeze1 × 11–14 reps
- Dead Bug1 × 8–10 per side reps
- Squat to Calf Raise1 × 30 s
- Ankle-to-Wall Mobility1 × 8–10 per side reps
- Standing Side Body Reach1 × 6–8 per side reps
Want this with timers, cues and coaching?
The app takes your health screening and adapts everything — free.
How this generator works
Every plan is built from the 76-exercise library with contraindication metadata, then re-validated against Kalyra's structural invariants (duration, pattern balance, volume caps, contraindications) before you see it — the same pipeline the app runs. In the app you additionally get a health-aware version (pregnancy trimester, postpartum stage, injuries), the session player with timers and cues, adaptive short-on-time rebuilds, and an AI coach that explains but never invents prescriptions.