What you get
Everything you need for 21 days, in one PDF you can print or use on your phone.
Six sessions a week
20 to 30 minutes each, with a plan for every single day.
A 2-minute level test
Puts you in Level 1, 2, or 3. Retest on days 11 and 21.
Indian-kitchen meal guide
Plate method, protein sources, veg and non-veg sample days.
23 illustrated moves
Form cues and one mistake to avoid.
Weekly progression
Rounds, rest, and reps change so you keep improving. Printable tracker included.
A week in NoGym 21
The same shape every week. Rounds, rest, and reps change as you get stronger.
Three levels, one program
Level 1 starts with wall push-ups and squats to a chair. Level 3 ends with full push-ups, pike push-ups, and single-leg work. Your Day 11 retest tells you when to move up.
Level 1
Brand new, or coming back after a long break.
Level 2
Active, but out of a routine.
Level 3
Already fit and want a real challenge.
- The full 21-day program PDF
- Instant download, yours to keep
- Refund within 7 days if it’s not for you
Payments are processed securely by Razorpay.
Who it’s for
Healthy adults who want to get stronger at home: beginners, people coming back after a break, and anyone who can’t get to a gym. It’s not a medical or rehabilitation program; if you have a medical condition, an injury, or are pregnant, check with a doctor first.
Questions
Do I need any equipment?
No. You’ll use a mat or towel, a sturdy chair, a wall, and a backpack with a few books in it.
How do I get the program after paying?
You’re taken straight to your download page. Save the PDF to your phone. If you ever lose it, email us your payment ID and we’ll send it again.
I’ve never exercised. Is this too hard?
Start at Level 1. It begins with wall push-ups and squats to a chair, and the level test tells you where to start.
Will there be jumping?
No jumping is required. Level 3 intervals can add small hops if you want them.
Is this a subscription?
No. You pay once and keep the PDF.
Can I get a refund?
Yes, within 7 days of purchase. Email nogymdotin@gmail.com with your payment ID. Details on the refund page.