Home workouts and food without diets
Short workouts without a gym, exercise technique and simple nutrition from Candy. For people who train at home.
Home workouts
20-minute no-equipment home workout: a full-body circuit
30 September 2026 路 4 min
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Home workouts
Resistance bands: which to choose and 6 exercises for glutes and legs
Fabric, latex, loops and flat bands: how they differ, what resistance a beginner should get and what to do with a band at home.
29 September 2026 路 3 min
Recovery
Sleep and recovery after workouts: why progress happens at night
How much to sleep if you train, what one sleepless night does, and which evening habits actually help you fall asleep.
28 September 2026 路 3 min
Plans
A 4-week home workout plan for beginners
Three strength workouts and two walks a week. The load grows gradually, so that after a month you do more than on day one and don't quit in week two.
28 September 2026 路 4 min